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If you wish to construct a much bigger chest it’s important to be sure you are avoiding the most important chest workout errors whereas not forgetting to do the correct issues. On this video, we’re going to cowl the ten commandments of chest coaching. The shalt and shalt nots of how to ensure each certainly one of your chest workouts is productive and serving to you to pack on these pec features.
That is the entire record of chest coaching suggestions discovered on this video:
1. Thou shalt hold traps out of your chest coaching
2. Thou shalt provoke each contraction from the chest
3. Thou shalt adduct at each alternative
4. Thou shalt do drop units
5. Thou shalt do pullovers, sure pullovers!
6. Thou shalt do squeeze ups
7. Thou shalt defend your shoulders
8. Thou shalt do overcoming isometrics for max fiber recruitment
9. Thou shalt face pull for a much bigger chest
10. Thou shalt by no means practice chest on Monday
Taking from the chest grasp tip on our channel, you have to bear in mind to take away your traps out of your chest exercises. Far too typically, the traps will interact and shrug the shoulders up previous to doing dips, bench presses or any chest train for that matter, and it’s taking away from the well being of your shoulders and the quantity of labor the chest can do.
It is vital that each chest train begins with a contraction from the chest muscle tissues and never the shoulders. Quite a lot of this may be managed by your posture and whether or not you bear in mind to maintain your shoulders again in the course of the train. You will note an instance of tips on how to apply this to your bench press nevertheless it goes for any chest train you do.
Adduction on the shoulder is without doubt one of the foremost features of the chest. It’s the motion that separates the perform of the chest from that of the entrance delt and have to be current if you wish to obtain a whole chest contraction. Incorporate exercises in any respect alternatives that can help you do that in your reps even when it means utilizing lighter weights.
Pullovers are literally not only a again train. I’ll present you tips on how to tweak the train in order that it actually hits the higher chest arduous and lets you construct a sculpted set of pecs that stand off your chest from high to backside.
Drop units are an effective way to extend the depth put forth in your chest workout. Use a single train and easily lower the load in half that you just use after taking your heavier set to failure. This can can help you not simply practice to failure (with the assistance of the bigger assistive muscle tissues) however then pushing via failure with simply the chest doing the remainder of the work.
Defending your shoulder joints in any respect prices needs to be a major concern of yours throughout chest coaching. You are able to do this by together with some extra decline bench press and even turning the flat bench you might have right into a decline bench by placing a plate below the top of the bench. Both approach, avoiding the normal bench fly in favor of the ground fly can also be an effective way to stop collateral harm to your shoulders when making an attempt to construct a much bigger chest.
There are extra commandments of chest coaching to share however they’re packed into this one complete video. In case you are on the lookout for a whole program that can make it easier to to construct a giant, ripped athletic chest whereas coaching like an athlete head to and get the ATHLEAN-X Coaching System. See tips on how to be explosive and highly effective whereas nonetheless constructing practical muscle in simply 90 days with Jeff teaching you each step of the best way.
For extra movies on pushup variations, chest workouts and the very best chest exercises for constructing a much bigger chest make sure you subscribe to our channel right here on youtube at
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The pullovers hurts my shoulders. I'm surprised Jeff can do this comfortably after his injury
Great tips. But love the dog cameo.
this is on a skate 3 soundtrack playlist
Who the heck works out traps on chest day anyway lol
Jeff, I know you get a lot of comments but I hope you read this one. I am 28 years old and have always been in good shape but ever since I discovered your channel I have never in my life been more lean and defined. I also just feel and look amazing and I can see it on other peoples faces too. For the first time in my life I feel like an athlete. Thanks for all your content Jeff
Amin
i train chest on tuesday
I will NEVER, NOT do chest on Mondays.
Not doing chest on Mondays is some form of blasphemy lol.
That guy on the left is hilarious sometimes
Poor Jesse.
Ehhh forgot his name but, not Jeff looks so young! Lol glad I got to see this! No facial hair!!!
How can buy a program? Thanks
Watching Jesse made me broke my reps. Haha
Too funny
Can god do overcoming isometrics? Can god create an object he can not move?
About 13:04 or 13:05, Jesse looked like Achmed.
So the pull over is good for the chest…and the lats?
“No way Jeff is gonna nail my exact chest routine lol”
“Wow Jeff got it spot on down to the burnout push-ups at the end”
the title and snapshot, oh my god, lol 😂
11:28 holy shit!
So are we supposed to do all these exercises every time we train chest?
Hey Jeff what part of CT are you and Jesse in?
Shouldve been called "The 10 Chest Commandments" like the biggie song hahah
I really need to get off my glutes and get back in shape.
Awesome man
How do these excercise factor into a regular workout routine cause obviously I cant pick all of these excercises I need to pick and choose excercises that will lead to overall body muscle increase
What if I have a flat chest and much bigger arms and back how do I get my chest activated. less weight?
Jeff please continue this series.
You have given so much great info, but also it’s confusing because there is so much. I’m 41 and slowly getting into the gym. Always trying to find the best workouts and the correct ways to perform them. Your info has helped dramatically
Damnit, Jeff's been watching me workout
Jessie go ahead and press 😂
I liked it better when he just gave instruction, but now with the cameraman in there to act stupid, it's just like a chick video!
jesse looks like a homeless drug addict here
God turned on Jesse BIG-TIME in 10 Commandments of Tricep training. You have been EX-COMMUNICATED "small tricep" Jesse!
10:00 makes me feel funny
I like how protecting the shoulders made it as one of the ten. As far as I know, shoulders are the second most common joints/areas to get injured in the weight room (with the lower back being #1). I’ve been dealing with shoulder problems for over 10 years.
Jeff’s videos have great shoulder prehab exercises; and one of the best things I ever could have learned, about how to keep training chest with a chronically bad shoulder, was from his video on the reverse-grip bench press. What a truly amazing exercise for those with bad shoulders; and, as a bonus, it works the upper chest, in addition to the rest of the chest.
I like the one about initiating the contraction from the chest because, as research has shown (on incline bench presses), the shoulders can SO EASILY take over (and it’s very likely for this to happen, if you aren’t careful). It seems to tie into the whole mind-muscle connection with the chest – consciously trying to use your chest to press the weights can help keep the shoulders less involved.
I see how, on drop sets, it’s easier to contract the chest more because the weights are lighter.
Great video..
11:30
Like…WTF is this man made of?!
That's some GOD Mode boss physique…with that expression… Damn😮😂🔥
Face pulls and face pull raises give your chest an added stretch
does anyone actually know what UCV raise stands for
Is there a video as to what exercise he's doing from 3:58–4:00?
Lol Jeff ain’t even making a face when Jesse pushes him
can we do the isometrics with dumbbells on a bench if I don’t have cables at home?
Jeff has a dog?
My God! plz get rid of Jessie!
I will always train chest on monday