Building a Big Upper Chest | Mistakes To Avoid | Advanced Training #8
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- Опубліковано 27 вер 2024
- You're always told to do more incline bench press to build your upper chest, but it doesn't always help. More often than not the anterior deltoids get stronger, along with the triceps, but you never get that thickness in the upper chest that you're looking for. In this video we discuss why it's a challenge and how to overcome it, along with the right exercises and technique to do so. I'll show you how to isolate the upper chest as much as possible while minimizing the engagement of the deltoids and triceps, to help you on your way to a bigger and stronger upper chest.
James Grage
Man I literally just saw this channel's subs go up by 1,500 during the duration of this video. And I can see why. Great content, good personality, no bro science, no fake natty claims. Awesome.
Holy CRAP! I did this chest workout yesterday, and my pecs are FRIED today... 'sore like never before' ---
And I'm so happy about it, I can't even tell you ---
I too am one of those guys who's worked out for years doing what you described in vid# 1, James -- knocking myself out on every standard method of weight training for a looong time (I've been steady-on in the gym, cycling weight routines and cardio 3-4 days a week since 2005) -- I've used what I understood as 'good' form and avoided injuries, so I got some good results, but have been inwardly sad for some time about my lagging body parts... a number of which you have addressed in these vids. It seemed that no matter how hard I worked them, they looked just the same, month after month. I had good reasons to be sad! But I didn't quit working out -- and that's good news, I realize.
After yesterday's four (just four!) chest-destroying routines of 20-10-10-15 limited-rest reps (they were HARD -- I was breathing like a buffalo), I am a BELIEVER now, pal --
THANKS, James. I'm greatly looking forward to more of the same --- God bless, sir!
Agreed! So good to read comments like these because I have a similar journey.
Began at 25 with not even being able to do a single pull up, but I knew that I could start with controlled negatives and worked my way up from there. I learnt how to deadlift properly at 26 and was all about the compound movements etc. I did my first successful cut at 27 and achieved a nice, lean physique with my first ever six pack. Then I got fat XD and went on seesaws, still learning a lot but never truly seeing the results I wanted.
Two months ago I decided enough was enough and took a good look at my diet (normal, estimated macros, no drastic restrictions other than low sugars and hardly any alcohol). I ditched the protein shakes too just to see how I could cut with simply whole foods (besides, I'd been on ON Platinum and getting random hot flushes). I trained with dedication and intensity, and I made sure I got enough sleep. I saw some results... all good thus far.
And then I came across this channel from a UA-cam recommendation. I'd wanted width in my back and more development in my shoulders, so I gave his two routines a shot. It's been just over a month now and boy I absolutely love where I'm going. Yes, my musculature is more pronounced because of the cut but I can't deny that for the first time I see genuine improvements in their development too. Not so much for size I guess since I'm in a caloric deficit (I hope haha because I don't track too hard) but shaping them. I looked at photos from June compared to August and there are visible differences.
So I'd say, after four years I finally feel aware enough to know what do to. But James Grage, man, so blessed that he shares because he's taking me to the levels I want to go. Thanks for sharing your story, this is mine. Let's keep it up!
being sore is actually not that good tho ..
For the longest time my chest workouts were mostly arm workouts. I tried those one arm crossovers today and had the best chest pump ever. Thank you so much.
I been working out for years and have tried a lot off different routines with minimal results . I've been doing your workouts for a month now and have seen amazing gains . Good stuff man thanks for posting 👍
That one arm cable cross is the best upper pec isolation exercise I have ever done.
Best physiodynamic explanation up to now. TKS !
Visualizing the insertion points really helps me understand the difference in the exercises. Great job.
Cool. Glad you found it helpful.
I used to watch your videos with BPI called 60 seconds muscle something. I loved those videos until they stopped posting them and just now I found this channel I'm happy. Thank you so much for sharing your information and knowledge really appreciate that god bless you.
Now when I do incline bench I use the Smith Machine. I feel it more in my chest and less in my triceps or delts. I also do dumbell press, low cable fly's, hybrid incline machine press, and kneeling barbell press.
5 years later and I still swear by this workout.
I think I've told everyone I know about how awesome James Grage is! Your videos are awesome and so are you man, taking time out of a busy life like yours to put out awesome videos, guys as genuine as yourself are hard to find. Thanks for the great information brother.
Hey Cody. Thanks brother. I really appreciate the support. Encourages me to continue putting out new videos.
You are brilliant James! :) This is the most detailed and revealing chest video on the UA-cam! Awesomely done. Thumbs up!
James is the man!! I trained couple years and never felt the burn in my chest until now thank you james keep up these amazing video's
Thanks so much. I tried a bunch of different exercises but none of them really worked. With this approach I can now see my upper pecs develop for the first time…
Thanks for all these videos...
. I have been following many fitness trainers /youtubers and their techniques but you are way way ahead of them and these tips are Gold.... I am getting that burn in the chest following these steps... Thanks James
Thank you James, This was a Kick Ass workout. I look forward to doing more with you.
Thanks Bro.
I used your advice for my back and arms workout today and honestly this was the best back and arms workout I can remember doing. the weights I could lift were reduced which I expected but I could definitely feel much better contraction and the lighter weights were much tougher than the heavier ones that I used before on a regular basis. Thank you do much for doing this. Can't wait for my shoulder and chest workout tomorrow.
Very helpful!!!!.....Can't wait for your Shoulders and back workout videos
I blew out my right shoulder going heavy on incl presses. I started the cable exercise and damn it works. This is the beat advice i heard Will subscribe
Nice explanation on the different types of angles to build the UC. Thx.
i saw in some videos people doing unilateral flys in that way,but didn't know why and however i seen very few times..now that i know better,i'm sure that i will try next monday ! thanks man!
Very helpful, thank you! With no access to a cable machine, do you think the same movement with a band (the wide, flat type attached to a pull-up bar) can be just as effective?
Sore Chest from Brazil, man! The best...
Great video - Great information from someone who clearly has genuine knowledge. Really helpful, many thanks!
You're very welcome brother
Keep the videos coming thank you very educational!!!
Been waiting for this come out
Very interresting and well done video. Thank you very much !
6:53 Call it The Grage Crossover ;)
LOL. I like it.
The Grageover
Great as always...Maybe one of the best "teachers" on youtube.
Way to go James!
Would love to get coached by you!
Looking forward to the next episodes ;)
You should have a complete program with all this information!
Would buy it immediately...
Thank you for the awesome compliment! Appreciate the support brother.
Give credit where credit is due.
You are just on point with your informations!
Simply works, no BS.
Hey man! Just subscribed...Imma try these chest techniques out tonight. They seem very helpful. Thanks!
I'd love to dub that the James Grage special
Really working advices! Thanks a lot, James!
i went for it, it actually gave results.
thanks
Hey Grage thanks for the advise! Keep these videos coming. your the man brother!
Chest day is going to be 400% better!!! Great video James, super informative
Excellent video!! These techniques fall right in line with what I am already doing. I also use the fly machine for pecs/delts to get maximum contraction of the pec. I use one the machine with one arm at a time to allow my arms to cross over my body. It leads to crazy pumps!
Like simon cooper said this is the one ive been waiting for. would love one for rear deltoids or lower trap head
Hey brother. After chest we'll jump into delts
I second that !
Need to try that one armed cable thing. Looks promising!
Awesome video! Now I understand better how to improve my game. Thanks a lot James!
Best explanation as always thanks dude
Thanks for the tips, I enjoy watching for tips. Cutting from 207 to 167 in 6 months while building muscle or trying too, I need the help. Especially now that's not much fat hiding my muscles. Thanks again
Awesome. Keep me posted on your progress brother
Great video James
I just started watching your vids a few days ago. I love em, good tips, very helpful information for those who are serious about gym life. Salute
Great video, I'll have to try those - Thanks!
BEST CONTENT!!! and i watch a lot, GREAT WORK!
Exactly what I was looking for. Thank you so, so much!!
awesome I needed this info....another good one is two dumbells squeezing them together as you're going up and down....thanks for the info tho!
Loving your work Bra! Thanks for takin the time outta your day to share the info. Keep it coming look forward to next week 👍
Thanks brother!
My Favourite UA-camr so Far 🙌🏾🙌🏾, very helpful and really knows what he's talking about 💪🏾💪🏾 Love that, Grage !!!
fantastic vid....learnt heaps
glad others struggle with this. thanks for the video.
this video was awesome. I never seen one explain the like this. I definitely will add this to my work out
Most underrated UA-cam channel.
this is brilliant. thank you!
another great video James, thanks for the tips can't wait to implement them into my training.
Looking much better style wise!!!! good video
Thanks brother
Outstanding content
The upper chest is such an important part & it either makes or breaks the chest. If you have no upper chest, the rest will look bad. But it's so hard to build it.
Nice one buddy I'll incorporate this into my workout tonight! subbed
best explanation I've seen ....can you show me/us a way to target that muscle at home without equipment?
Get resistance bands,same as cable,tie one end on something and feels just like cables
you are great man. really really helpful and understandable!
This was a great video man! Always have trouble getting the delts out of the equation. I'm ready to smash it today
really informative, I learnt from from this video. thanks man
You're very welcome my friend.
tried this exercise yesterday, awesome videos bro keep it up!!!
thanks from Texas great information will apply to my gains :)
great advice keep up the good work
Thanks brother!
Thank you so much for these videos! Love them!
Good videos buddy. keep up the good work.
Thanks Kenneth. Appreciate the feedback my friend
very informative video! love it.. Great job!
Thanks Rafael. Appreciate the positive feedback.
Great info thank you!
everytime when l lost my motivition ,i'll come for watching ur video. u rly get me motivated dude! and how long have u been to Gym?i only get it started about 1 year and so far not so big as i expected.buuuut never gonna stop :)
Awesome. Glad you like the videos. I've been training for a long time my friend - going on 26 years
thank u for ur reply bro!appreciate it ! and i also wanna know will u upload a video about how to build delts?
Awesome video... Great tips. Will you be doing a video on legs soon?
Hey Kevin. Yes it will be coming down the line soon
You deserve more subscribers than Jeff Cavilere
You shut your mouth, Lord Cavaliere can hear you say that and he WILL reap you of your gains.
@@heithheithinson2495 Lord Cavaliere will bust your rotator cuffs
Hahaha is this the same Jesse??
Glad I found this video because I'm hitting chest tomorrow and my upper chest is severely lacking. I will be doing these tomorrow! EDIT: just got back from my upper body day and doing the "Grage Crossover" made my upper chest feel like it was going to tear off the bone. Holy shit, I've never felt anything like that before. Also, the incline bench form really helped take the stress off of my shoulders. These are keepers!
yes the Grage crossover
On those cable exercises, the low pulleys are called for, so as to line up with the upper pec fibers. With the high end cables, you just targeting the lower pecs,
If you use the low pulleys there is too much flexion at the shoulder joint (lifting your arm in front of you) and therefore you're engaging too much of the anterior deltoid. The pecs assist with flexion but this is the primary movement for the anterior delt. The whole purpose of the video is to give you tips on how to minimize the engagement of the delts and try and isolate the chest more.
Great, thanks man
Thank you!
Hi James, I'm Noel. Great videos with logical reason.I work out at home with my own setup. I'm trying the unilateral move for the upper chest however i find it difficult, shoulder issue and i don't have a machine to have it done together. Any other exercise?
Excelent video, but one question. You use the upper handle of the cable machine for upper chest? I thought you must use the lower handle for upper chest.
Hey James ! What do you think about "reverse grip bench press" (on a flat bench) as compound movement ? It seems that it target chest more than the standard grip...
Thanks for this vid brother 👌🏽
Anytime brother. Thanks for checking it out.
Big and humble, subscribed!
great video
Very smart!
right in time thanks Bro.
Got tired of exploding my anterior delts xD
I guess I have my upper chest workout for later today :D
Awesome!
I heard, that the funktion of the upper pec is also to inwardly raise the hands/arms, so wouldn't it be better to do the crossover with the the cables attached down low?
What will be the difference between an athlete who uses only isolating exercises and another who uses only compound and why? i am talking about all the body
Ive noticed a few things. When your describing muscle insertions, your always a little off. The clavicular head doesnt insert anywhere close to that low on the arm. If it did we would be able to do flys with extremely heavy weight. Other than everything you say is right and I would choose you and Mr. Cavalier's videos any day over anyone else.
You dont mention invereted push ups?
Love your page
great video bro!
Thank you dude
Is flaring the elbows so much not bad for rotator cuffs?
Do you have a pure mass building program? You have so much great advice and I'd love to have it all in a program.
Hey Robby. On BPIsports.com there is the MASS12 program that's under the "Be Stronger" goal. Also have a program launching on TigerFitness in the next couple weeks
I'll check it out right now. I'm very excited for it. Thanks for being an interactive CEO. Feels good to know the man behind the products I take.
Best chests I seen is people that do wide variety of push-ups my upper chest is rock hard from just push ups. What is your take on push ups
How can I get my upper chest with out cables ?? Please help
Thanks for the great videos. How do you feel about seated cable flys and reverse grip chest press?
Ty I will try that 😁
Thank you soo much for that "noname" exercise! No i can do it in my basement! Awesome!
Hey James, great series of video's mate. Just one question, if you change the height of the cables or use a flat bench can you hit lower pecs as well?