The Fastest Way To Blow Up Your Upper Chest (4 Science-Based Steps) + Sample Program
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- Опубліковано 18 чер 2024
- 4 simple strategies to blow up your upper chest as fast as possible!
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▹ FREE sample upper chest program at 7:25
Watch my Blow Up Your Bench Press video:
• The Fastest Way To Blo...
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When it comes to the upper chest, there are 4 things you can start doing right away that will have an immediate impact on your max strength.
First let's cover basic chest prioritization first:
First: hit chest earlier in the workout.
Second: Tally up roughly how many sets of chest you’re hitting per week right now. Once you’ve got the proper techniques handled, then you can start adding one or two sets per week over the next month or two as you assess your progress, working your way up through the 12-20 set “optimal zone”.
Third: Increase frequency. If you’re currently only hitting your chest once per week on Monday, start hitting it twice per week.
Step 1: Modify Your Bench Press Technique
The first modification is to use slightly lighter weights for higher reps. The second way we want to modify our bench technique is by bringing our grip slightly in. Even though you won’t be able to move as much weight this way, if you’re more concerned with developing your upper chest, a closer grip will likely hit the upper fibers better.
Step 2: Add More Incline Presses
The reason I’m using dumbbells over barbells here is that you will be able to get a bit more range of motion with the extra stretch at the bottom: so the short comings of the barbell press are overcome by also including dumbbells. A cue I like to use on the incline press to drive upper chest focus is to keep the elbows moderately tucked and think about pressing the dumbbells up and back toward your face, rather than just straight up.
Step 3: Incorporate more non-traditional exercises
The reverse grip bench press, band press and banded push-ups are the three movements we can consider including. I’m personally a bit more wary of the guillotine press as it just feels too risky to me, so I’d stick with the banded push up and the banded incline press for higher reps in the 15-20 range to see if you feel them working your upper chest.
Step 4: Fill in further volume with isolation work
I like low to high cable flyes. While dumbbell flyes can be effective for really stretching out the pecs at the bottom, they lose tension at the top. When pulling the cables from low to high, you can mimic the exact orientation of the clavicular fibers, which also run low to high. You might feel this in your front delts (and that’s ok) but if you really focus on the mind-muscle connection and actively squeezing your pecs together, you should feel your upper pecs contracting the most.
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SOURCES:
Alan Aragon's Research Review AARR August 2015 Issue: alanaragon.com/aarr/
www.strongerbyscience.com/how...
espace.library.uq.edu.au/view...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's UA-cam:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Розваги
I had originally planned to do this video on "the fastest way to blow up your squat" BUT I rolled my ankle playing basketball (or was it doing bosu-ball-curls? hmmm...) so I had to delay all lower body stuff on account of me being forced to skip leg day. I'm back to hitting full body workouts now, so will definitely be rolling out the Full Body Science Applied Series (and the new program) next month! I'm also going to extend this series and cover specific techniques for "blowing up your [everything interesting]". Let me know if there's anything in particular you'd like to see. Hope you guys are having a great weekend and enjoy the video! Peace!
Jeff Nippard first! Notification squad! Love you
Jeff Nippard YES YOU CHOSE #1
How about blowing up the forearms?
Hope you will get better soon 💪
Jeff Nippard are single hand incline DB press just as effective as bilateral incline DB press?
i absolutely love how this man always always always has his sources cited. His highschool teachers would be proud.
I'd be very surprised if he doesn't have a degree in sports science or something similar, his manner of teaching is very academic.
Waseem Parker Jeff has a B.S. degree in biochemistry
They all have sample size issues which makes them all pointless.....
Really easy to impress people on UA-cam and seem scientific
nah its not in MLA format
Jeff Nippard doesn't use slo-mo on his videos, he's just that good at performing ultra slow controlled reps.
The form is strong in this one 😂
Wait u mean to tell me it ISNT slow motion?! wtf...i thought he was LOL
Cardio with no hands
@@horny4violence hahahhahaaha uzoma the Legend
the weight throughout my sets. So it say
1.Bench Press 3x10-12 reps. ( but am I suppose to keep the same weight for every set or increase the weight on every set hitting 10-12 reps?)
Bench technique: There are cues you can learn to "feel the muscle" on some lifts. For instance on back, we focus on ignoring our hands and feeling like we are pulling from the elbows, and that activates more back... A similar cue for benching, focus not on the bar going up, *focus on squeezing your elbows together, like a fly.* Your hands are locked to the bar, so make it feel like your only way to move is to squeeze the elbows inwards, and the bar will naturally rise.
I like "push yourself into the bench rather than pushing the weight away from you"
That helped me to get bench press correct. It sort of makes the same thing as your suggestion happen.
Great tip, thanks
Genius
For pull ups: focus on pulling the bar to yourself instead of trying to cut yourself from the ground; as it was a row you are doing, it will feel much better
i trained my upper chest too much and now i cant see over it, Jeff help!
Ben San do head superset workouts
Gotta do direct neck work now so you can see over it again.
Spend 10 mins on an elliptical and you’re good
😂😂😂😂
Go vegan!
Honestly, I quit doing flat bench for more than a year and only hit incline which I did everything to master it for myself, using my own techniques. A year later my cousin asked me to do first bench with him and I hit 225 for 15 reps easy. I could say incline made my chest stronger.
I find flat bench hits my back more than my chest some days 😅
I appreciate these video's so much. I tore my pec in February and was told not to touch a weight and movement that involved chest . I spent hours researching and your technique aided me so much in my recovery. I am 10 months in and I am pressing 410 x 5 and almost back to my normal weight. Not only is my chest fuller , but the technique and theory have made this a pain free journey. Sir my hat is off to you and look forward to future video's.
'The fastest way to blow up your upper chest'
Strap some C4 to it.
clicked on the video to find exactly this comment. was not disappointed 😂😂
thats some good pre wrokout doe
I agree that's a fast & effective approach, bear in mind this would also affect the surrounding tissue, though.
🤣🤣🤣🤣
🤣😂🤣🤣🤣
I’m not even kidding, I was looking for this video last Tuesday when I was getting chest, unfortunately you didn’t have an upper chest video that I could find, but I have chest day today and you posted this just before I was going to the gym. How perfect
Goal is to be able to balance a cup on the upper chest in the side chest pose 😂
Hahaha
@@musclescientist4959 Lmao
Yep
The#1 Demon 👊🏼
It really do be like that too
A very nice put together video, with good sources and no unnecessary filler. Nice work Jeff.
Jeff, I think the main reason the reverse grip bench press activates more of the upper pecs is that it forces the elbows to be in a smaller angle towards the chest. Therefore anatomically, the upper pec is more suited to producing force because of its anatomy becsuse the force is now coming much more from below instead of coming from the side.
If you simply incline bench press but use the same elbow angle (irrespective of using a pronated grip ) you will likely see the same or even more activation of the upper pecs, certainly more activation than how you performed incline bench press at the beginning of the video.
Same with dumbbells agreed
Even though I have relatively big chest but my upper chest was lagging.. thanks for such a trustworthy info Jeff!!!
Your channel has become one of my favorite ones in a minute. Hope I’ll become like you one day champ! 🙏🏾
Always on time! Thanks Jeff!
I just started my new push/pull/legs split and based my chest work on these exercises. For the last 6 months I have been benching narrow to see if it would impact my chest growth or my mind muscle connection with the clavicular head. Which It didn't, so as you stated in this video it might work to increase the amount of reps. That did certainly help, when back this week to perform the flat bench of a rep range between 10-12 reps and I instantly felt a better connection with my upper pecs.
always great content here. I recently added what I'll call resistance band standing fly (not sure that is correct) and have seen good gains and even visible striation in my upper chest. I attach the band low on power rack so it resists motion both vertically and across the body. I supplement with a light dumbbell in hand as well. Standing sidways to the power rack, I bring my arm from down at my side, up and across my body, ending about forehead level or as high as is possible and on the opposite side of body. Because when I do this late in a session I had issues with cramping of my chest, I am starting my sessions with this exercise. I know this is a late comment on an older video but I wanted to share what has worked very well for me recently. Thanks again for all the well researched content.
Make a No Nut November science explained
We’re almost there guys
Angel Osorio I will do this video for Nov 2020 👍🏼
@@JeffNippard great
Jeff Nippard make it a bro Jeff video 😂😂😂
The only actual benefits:
>you don't waste vitamins on sperm
>you become more sexually competitive, wich might get you laid
>your dick has time to repair from damage(beating your meat without lube is unnatural, and will damage your dick), making it more sensitive
>you can focus on more important things when you don't think about sex all the time
>you will leard discipline
That's about it, no superpowers
@@edtheangler4930 Not sure if abstaining from sex causes you to think less about it. For me it's the opposite
Love your videos! Please continue. Have seen so much progress by simply being more informed. Thanks Jeff!
Skinny dude here who is slowly starting to see good results all thanks to Jeff’s UA-cam videos. I’ve been trying to gain mass for years now and these videos have helped so much (:
I know I'm late on the comment but I stumbled across Jeff about a month ago and I revamped my workout thanks to his vids and I'm seeing some really impressive results. I too am a skinny dude.
@@evdevd9881 same here, this Jeff and Jeff cavalier have catapulted my progress. Trying to get more pounds on me but all my exercises have dramatically increased. I can now do weighted dips like nobody’s business. Still at 150 but everyday my 185 goal feels more obtainable. Started at 124 (morning weight after urinating).
@@zaccarter3801 You gotta change your name to Jeff if you really wanna make gains.
Im currently doing a "block" of chest and delts, training both chest and delts three times per week. Increasing the volume every week for a total of four weeks, then backing of to let the muscles recover with low volume for about 6-8 weeks, then hitting them again three times per week. Works great for me since my chest is my strongest bodypart.
One way to add volume for bench is have a rep max for each week (week 1: 12RM, week 2: 10 RM, week 3: 8RM etc) and do drop back sets. It's a great way to keep the movement feeling fresh.
Ive been waiting for this for a long time! Thanks man.
Jeff is a real genius !! Jeff is definitely a gym general .. Wish I had the money to buy all his programs .. Awesome Guy ..
thanks, i was waiting for this to drop after your ig post before going to the gym lol.
Gotta say I've stopped Flat bench one day of the two time's a week Chests trained.
Doing this has allowed for much more strength on upper the 2nd day.
Sets are between 6-14 depending on what exercise performed.
Example, I can't push out 14 sets of 40kg Dumbells, but I'll hit the Smith machine, reversed, with feet up on back of the machine, at various incline levels, and rep taking any leg drive completely out, so it's fully on my chest, it's also safer to hook over, and train to failure.
This has shown GROWTH, and
striations, I just felt Flat bench kinda took over.
Love your videos, always very current and up to date with your information. Loads of love from Spain!
Interesting episode, thank you. 6:18 a few other factors I would like to introduce in terms of the benefits of bands and machines over free weights:
1. I’m training in recovery from a major injury - complete tear of a bicep tendon. Free weights are much more likely to “jerk” if you lose control which has a much higher chance of injury again. Bands decrease force on the return part, free weights increase force. Machines ‘“catch” the weight themselves as they bottom out. Free weights therefore have by far the highest injury potential.
2. Bands tend to introduce “stability” challenges in that you have to brace your frame to isolate the muscle group. This means you train static strength in your core and legs at the same time as training dynamic strength in the chest or arms. Training static strength in stabilisation muscles helps build joint stability which further reduces injury potential.
3. Travel. If you travel for work, packing bands is MUCH easier than packing weights or a machine …. So developing a workout program that is primarily body weight + bands means that when you travel you do not alter your training program and you know you will be able to do it. This is a great time saver and a way to not let travel interrupt training or recovery.
There are plenty of times where free weights (particularly) dumb bells are the best option for strength and growth but at the expense of injury risk and portability. On an 80/20 principle where you are training for general fitness, sport, or recovery - bands and body weight are hard to argue against.
Glad I’m watching this before heading out to do my Chest Day! Great vid Jeff!
Interesting. For me, getting chest to grow was always very hard. I'd train it once per week, getting a bit stronger over time but my other body parts would zoom past my small chest gains. But when I went to twice a week chest training I started growing rapidly. I'd hit it hard on Friday, then a bit easier on Monday. I attribute flat bench to my upper chest gains. I'd use a weight I could get 10-15 reps with, and bust out 4 sets. While before this, when my chest was lagging, I'd be in the 6-10 rep range, adding weight each set, but this didn't do a lot for me. Wasn't until I upped the reps and really used the muscle, twice a week, that I started to grow.
I’ve never seen this channel but I did not expect it to be so detailed quality content
best channel for muscle science and techniques.. thank you
A video about tendonitis would be great, as it is very difficult to find information on the topic. It would be awesome if you could talk particularly about tricep tendonitis as well as that is one of the lesser known tendonitis.
Nothing wrong with targeting a part of the body that is lagging but before people go crazy doing all incline chest workouts they should do two things:
1) Ask themselves if they only need to grow their upper pecs, or if their pecs would look better just being bigger overall
2) Consider that flat pressing activates the upper chest at worst almost as well as incline pressing, but in many studies it's really shown to be just as good, but incline pressing significantly reduces mid/lower chest activation, so incline pressing doesn't train your upper chest more as much as it just trains your mid/lower chest less. Also some exercises like dips have at times even been shown to recruit the upper chest more than any incline press (while also heavily recruiting the rest of the pecs).
Don't waste your time trying to grow a specific area of a body part that you think is lagging if weigh 150lbs, because your whole body is lagging and you should be focusing on building as much muscle all over as possible.
See people all the time doing isolation exercises when like you suggest they should really be pushing on the compound exercises and getting bigger overall
Wow, love the straight forward - to the point information that you give .. love this video.. very useful ..
Always love your videos! Keep it coming! 💯
You literally have the most killer content.
RIP
My condolences to whomever died to make this.
Greg Chock my chest. It’s dead. No chance of resurrection
Been waiting for this, definitely going to implement these into my workout!
Yeah this dude is really into it its a real coach
I really appreciate the information you provide and the way you provide it. Thank you.
Amazing video as always Jeff, thank you. I'm hoping you can either point me to a video I'm struggling to find or potentially consider a video that dives deep into chest range of motion versus shoulder injury risk. There are so many differing opinions on how deep to go. Having had a bankart repair on my shoulder previously from ski injury, I'm trying to better understand the risks and trade-offs.
Baffling that content like this is free
Am Cha, it’s not. There is no such thing as free. You pay with your very valuable attention you give to the advertisements on his videos
K Z yeah but that dont feel the same as giving money to someone. As a producer if u can make ur consumers feel that then youre gonna be really successful
@@NK-ke6yy he obviously means that this is content you'd usually have to pay a personal trainer for
If you really felt like that then you would donate to him and not bitch in the comments.
Rocksmith Pdl, true. It doesn’t feel the same
As a chiropractic student, I can tell you I've seen a ton of people with wrist problems, especially with the capitate. I attribute this partly to excessive bench pressing (due to the fixed wrist position).
Though the reverse grip bench may add variety to your chest activation, I have my concerns of the effect it will have on the wrist (just looking at the position of the wrist).
Shut up nerd
I agree it is very hard on my wrist
That's why use low weight
Well done Jeff!!! Excellent video!!! This really works!!! Thank you!!!
Great work Jeff, very detailed.
Incline Dumbell press, then incline bench press drop sets on the Smith machine, I really feel that upper chest swell up.
Yup, hits well. Then I like to squeeze as much as I can out of it with cable flyes
By adding dips and changing the angle of pull from low to high or vice versa on cable crossover, you have a complete chest workout.
Another amazing video! Jeff does it again 💪
Great video! Learned something new today. Great work! Thanks for the research.
Thanks for the video and if I target a muscle it will most likely be upper chest with the incline press at some point, but I'm a moderate strength trainer and do three exercises for strength which don't require specialized equipment, including the handstand which develops the chest. If I get a gym membership I'll do one or more of the exercises listed here.
For me, it comes down to what can I change and maintain in my lifestyle. Anything beyond 3 main exercises on my big workout day (which happens every 3 days) and I miss exercises. Seeing a chart with missed exercises is a de-motivator, and that can happen when I load up too much exercise for my taste.
The nice thing about the handstand is I walk up the wall, and in doing so I am getting a tremendous workout on my front delts and my upper chest, too. It feels really good, also and I'm very motivated by these big compound movements.
This is very good information as always!
Jeff is the type of guy to eat kiwi as pre-workout
Siddharth Pandey that is true!
Protease is where it’s at
@@isaacvance5090 got to hit that anabolic window fam
I eat ramen as a preworkout
sid that bicep is blowing up fam
Another great video Jeff. I mean you are literally the best fitness UA-camr out there hands down!
First time seeing one you're videos.
You've got the knowledge and the receipts.
Nice.
I find a 30 degree incline works best for me. The next setting seems to bring my delts more into play.
Same think i'm the only one in my gym that does this.
@@thrash123ful most are at least 45 degrees. I used to set it higher myself until someone suggested 30. Once i did a comparison I could feel the delt activation become greater the higher the setting
I also do 30 degree angle
I go slightly higher than flat. So probably 15° to 30°
Some crazy guys I've seen at my gym pressing at probably 75°, I know it's not shoulder work ass they're doing them with flies etc.
That awkward moment when the "before" thumbnail is already way beyond your goal.
Great information video and training Jeff
Very helpful. This guy knows how to give advice that’s easy to follow.
4:15 so the smith machine wasnt a meme after all!!
I’m a big fan of the New Chestament in the Swoly Bible
😂😂
repent for the kingdom of God is at hand
The girl at 7- 11 has a nice chest.🔥
This is why Jeff Nippard is the goat. He does the research and compiles the evidence. Love it!
Highly recommend the push pull legs program! I’m almost at the second block and I have seen great results!
Can't believe Jeff click baited us like that with a floating barbell
Am I the only one who caught that "oops" edit at 6:15??? Is it because he didn't have a spotter?
Yea lol
Yeah, he says "make sure you have a spotter" while the screen is showing him pressing solo.
Lots of information presented quickly with tons of research behind it.
Fantastic video as always thank you.
The fact that you are not fake natty is the cherry on cake, unlike other youtubers on HRT who say they are natty.
You really are natty, and it's visible.........
And i like the presentation and info source is also given.
If he is natty, than my name is mother teresa.
@@nikolaizaicev9297 Whats not natural about his physique lol. Doesnt have huge bulging delts, guy is rather short so easier to fill out his frame, isnt unnaturally lean year round. Still an amazing physique nonetheless
Also I can imagine Jeff doing bosu ball curls to roll his ankle so easily 😂
literally hit the like button 2 sec in.. because it's jeff nippard and I've been looking for a good vid covering this for a while now.
Your videos are not only unique but full of quality research and your personal results are the cream in the pudding. If I stick to this and get quality results I will let you know.
Great video, I've been following your work for a year now and I've gone from 87kg and 28% body fat to 70kg 15% body fat, but I can't seem to get a definition in the middle line of my pecs, any suggestions on that?
Shred down to 12% or less with a small calorie deficit over a couple of months could do it, I bet.
LOL. I’d kill just to look like the “before” Arnold in this thumbnail
Thank you so much, Jeff, your program is very useful. 谢谢
This was fantastic. Thank you!
6:15 “oops”
Noel Felix lol gotta have a spotter handy, he doesnt need one
When Athlean X , Jeff Nippard , Jaramie ethier all release their video at the same day.
Jaramie ethier...
Scott Herman is also good
Fantastic video bro, great info 👍
Great video man helped a lot
In my 90s (arnold time)we dont care about science we just do work very hard everyday and gain massive result . But now theres a lot of confusion of fitness now a days because of science, but im not saying its bad but it brings people a lot on confusion . I compete before by the way but now im old but some of my gains still therem
Arnold was a drug abuser, and a lot of people were on drugs because no one knew much about the colateral effects. 90s were trash
@Love Yourself that's not even a boomer moment you moron
@Love Yourself for god sake you made a more boomer comment than that
Jeff, is tren or decca better for upper chest development????
Will check it during my next workout. Thx 💪🏻
Hi jeff .. good job.what a deep explanation 👌
I cant even build a chest itself, so how tf can I build an upper chest 😂
Yeah me too.
Monster 0182
12-20 total sets of bench pressing per week with a pause on the chest while having proper scapula retraction and getting stronger in the 6-8 rep range does the trick
Eat more
Chest is overrated shoulders and Back is what matters
@@miska9655
I agree. So many bro's who do three types of bench press, three types of chest flys, hammer press machine and then go to the Smith machine to "get more volume" and usually, they have no back muscles, at all,or legs.
Swole father,
Who art in heaven be in they gym,
They sets be done,
Then thy be vascular,
Then gains shall come,
Halo as it is over head press,
Give us in this day our daily macros,
And we shall forgive thy on cheat days,
As we forgive those who curl in squat racks,
Lead us not into half reps,
But lead us away from CrossFit,
For thine is the bro, the PR, the natty forever,
Wheymen.
Ricky Ck-ck IM DYING this is too good lmao
😭😭😭 you’re killing me!
I chuckled
SO LIFT WE ALL!!
Copied comment
You pick some great topics man
Thanks, Jeff!. The Prime Fitness RO-T8 handles give me a mad pump on the upper middle of my pecs when doing those cable flies. So cool.
- "Let's imagine what he'd look like if his upper chest was lagging"
- removes the whole chest
Jeff Nippard - the body of a Greek God with the voice of a Poindexter.
Still bigger and stronger than you'll ever be though. So, hey, make jokes about his voice if it make you feel better about that fact.
Voice sounds pretty normal to me
@@alcazar123456 Interesting how many likes I got for my comment then isn't it?
gothops 6 out of 32,000 views?
Reverse grip bench tips: Don't arch, it will defeat the purpose of targeting the upper pecs, Take a wide grip on the bar and instead of pushing the bar try to shorten the bar by bringing your hands together. To focus more on triceps, press the bar straight up, to target upper pecs try to drive the bar over your face tracking in a arch (remember to try to shorten the bar), last, you may want to do these inside a power rack with safety pins the first dozen or so times and you will need a spotter to lift out off, so using the safety pins and lifting from the bottom will also help. With no pins you will absolutely need a lift off. I do my reverse grip presses off lifts as a floor press, I don't need a bench or a spotter, but I do need 2 sturdy boxes (in my home gym I use tires with flooring plywood)
JEFF!!!!!!!! you are a F beast mannnn, i thnk one of the better science divulgators, greetings from ARGENTINA!!
What is considered a “set” though?
wtf...do you even lift bro
Pc pricw 8-12 reps is considered a set. Any less than 8 is not necessarily a proper set but sometimes it depends on what exercise
@@RocksmithPdl no...any single continuous rep is a set...it can be as less as 1... it can even be 1000reps but only if u do that shit without stopping
@@RocksmithPdl
Do _you_ lift?
That's just not true. Below 8 reps isn't a set? Where did you get that advice from, because I'd suggest not listening to wherever yougot that from, mate
A set is a chain of unbroken reps. For example, you pick up two dumbells, you do a certain number of reps, and when you stop, that'd be a set. If you did 3,8, or 100, it's still one set.
Simple: incline dumbbell bench press. 30 degree incline. What’s so hard about that?
Black Sperm well, there’s just much more to be said on the topic. By the way, welcome to my channel :) I make very detailed science based videos that explore training/fitness topics a few layers deeper than the most basic answers.
Black Sperm you do that, you become golden sperm in just a few days
I love thar you have training programs in the future I will purchase one you're a genius we appreciate you ❤
Dude! I wish i cold translate your videos to portuguese, ther's a loot of people here in Brazil and in Portugal that could really use those adivices. Great content, my man.
Am I the only gal who is ecstatic to see this video???
Can you finally show us the science of picking up Asian chicks ?
Really great and informative videos as always! it would be really awsome if you could do this type of video for Side delts and arms.
Hey Jeff! Even though it's a bit unrelated to this particular video I'd like to ask what you think about "warming up" in the sauna before a workout (just to get some sweat going). The question comes from the multiple times you've touched the topic of overall increased body temperature and wearing warm clothes in other videos. Thanks in advance!
Great info...thx...love your site!...
Great video Jeff! Any chance you could give some tips on developing the lower pec specifically?
I naturally have a close grip on bench and have done for nearly 3 years, can confirm upper development has been substantial over this period of time.
Dude doing sales plugs left right and centre love it