UNLOCK Chest Growth: 3 Best Exercises
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- Опубліковано 8 бер 2023
- We recently tested 17 chest exercises to see what best targets the upper, middle, and lower chest. Here are some of the chest exercises that came out on top (#3 is my favourite), and here's how to combine them into a well-rounded chest workout. #youtubeshorts #shortvideo #shorts
UA-cam's crowning algorithm moment for me - I started a new chest routine and this is exactly what I've been looking for. Thanks, Jeremy.
Completely agree..did these 3 for a month..2x week...results without a doubt
I was doing + peck deck but I don't see it making a huge difference, gonna stick with these 3, just using the barbell instead of dumbbell for decline because it's easier to set up in my gym
@@gabrielalmeida6085this 3 only r sufficient for biggener or advanced ? Cable fly is better than pec Dec ??
12000 dollars to say 'keep doing your regular chest workout'
Finally some straight to the point info, instead of some fitness guru giving us like 20 exercises for one body part
It’s crazy once you realize there is no middle chest. Just lower and upper
Ong if you train ti look good hit upper chest
no what there is a mid chest are you arguing with basic biology
@@avivthegay Clavicular head (Upper chest) + Sternocostal head (Lower chest), which is the third one? This is the biology you're talking about.
@@finnishboy5923 forgot the abdominal head. the lower and mid chest have very similar functions but they’re not the same. people have also tried to say that a lower chest doesn’t exist- there are 3: clavicular, costal and abdominal head.
@@avivthegay There is no such thing, I looked it up on wikipedia.
you must do this type of videos more, where we get the final answer, kudos for your work & effort
Been trying to grow my chest for 6 months now. Training 4 days a week; but seeing minimal progress, some, but not enough to convince me to carry on. Starting looking for other techniques and variations, just came across this mid workout, tried the very first one, putting the bench on an incline, literally already feel burning. Beautiful. Thank you!
Nice animation, easy to understand
To all the commenters: Upper - middle - lower are not used as anatomical designation but as relative positional designation of the overall pectoralis major muscle. Yes there are two heads that make up this muscle, but he is referring to the upper muscle fibers (clavicular head), middle muscle fibers (upper part of the sternocostal head - sternal fibers), and the lower muscle fibers (lower part of the sternocostal head - costal fibers). This distinction is important because of the orientation of these muscle fibers. That's why a slight incline greater recruits the clavicular fibers, neutral the sternal fibers, and slight decline the costal fibers
Plate decline dumbbell is my go to …no pain on the shoulders and rly hits the pecs hard
I really appreciate these suggestions! I also love the EMG result sharing. Fascinating and informative! Silly as it sounds I was wondering how I could do a dumbbell decline press with the flat bench. Thank you!
Your videos are dope
Do this for arms pls
Decline cable press or decline dumbbell press that's all u need incline doesn't work upper chest works and destroys your shoulders
Im so glad I chose to get a functional trainer, cables are amazing for the constant tension
You and every other fitness youtuber right now
Seated chest cable is best for Hard gainers i never felt my chest pump in life but this exercise gives me pump
I'll try it ❤❤.
Hi i have been doing incline,flat and decline bench press with dumbell for 1 week and 3 days but i havent feel sore in my chest what am i doing wrong?
Nice man
Mountain dog John Meadows has been preaching this for years
Do triceps next
Answer my question somebody pls. Is that ok if I am at 17 years old 61kg will start taking creatine in capsules? Will I get some problems with my health? If u have any experience tell me as well. Thanks
I'll do the seated cable rows tomorrow
Go heavy on first 2. Then smash out the last one for reps
Plenty of debunks and studies show that there are only 2 parts of the chest. Hence also why when targeting the "lower chest" that many UA-camrs talk about it also hits the middle chest. They're both working at the same time.
Open any human anatomy book and it will say there are 2 muscles that make up the chest.
@@marleyjames566 no. Depends on anatomy book. Some say 2 some say 3
@@johnhiggins6901 Then what are the "3" different parts called?
@@harleyzeth For the pectoralis major, the "upper pec" is the clavicular head, "mid pec" is the sternal head, "lower pec" is the abdominal head. Most anatomy books say "upper pec" and combine the "mid pec" and "lower pec" to just the "lower pec" and all it all the sternal head
@@johnhiggins6901 I've only ever seen it as pectoralis major and minor, I just assumed that's what people were calling upper and lower
Is it possible to replace the seated cable press movement by using a butterfly
Can you do one where you show how to target the six parts of the bicep?
Homie fuck hitting 6 parts of the biceps go do curls and that's it 😭
I understand it coz ther is only the heads in the chest lower and upper ther is NO middle
Lmao
can i use barbell for the first 2?
Did you do dips, I know they’re more tricep heavy than bench press but I would like to see how much chest activation they have.
Triceps are apart of a push day so working both is normal
Ty
I just cant activate my chest muscle during cable flies, it hits my shoulder instead. Im gonna try that decline plate method.
Truth!
I would start with flies and then incline, decline, just because it works for my propioception the most
What about push up and dip 🤔
so these 3 are all i need basically?
This has already been done by Ryan Humiston. For all body parts.
So all in all light incline, light decline and cable flys.
Test pushups
Regular show memories
Is there a way to do those flies with Dumbells? 🤣 I'm just doing this as a at home hobby
What about pec dec fly will it work as cable fly u said
Man those flies are no joke, I got my chest soar for 2 days because of that
There are only 2 origins of the pectoralis major, the most superficial muscle of the pectoral region, aka, the pecs, they are; the clavicular head and the sternocoastal head separating to only two parts and the latter connecting to the aponeurosis of the external obliques and nothing like upper, middle and lower chest
good thing that the cable machines are completely destroyed at my gym.
Why not do 30-40 push ups? Slowly?
Sensational
Or dumbbell flys too??
Mid and lower chest 😂😂😂 bro science
To the ones saying there’s 2 chest muscles, you’re wrong. There’s 4. Just that only 2 of them are the major muscles that make up MOST of the chest.
And to those saying 4, you must understand that there’s actually 9 all running in similar directions that are categorized into just 4 parts
@@SnowyBlizzardNobody else was saying there’s 4 tho. Why did you want to even pick this comment to reply to ?
@@xbigxbirdxx5846 because your comment wasnt any less misleading than saying there are 2 heads
The chest only has two heads try again
Higher activation not necessary better
Bro didn't learn that the pec has only 2 muscles and the "lower chest" is just a profound muscle
Good , just keep doing it , just to say that arms are like 60 % triceps , so focus on your triceps instead of biceps now. 💪💪💪
There is no middle chest💀
What about bench press? 😮😮😮😮
Damn man's used 12k to discover there's only upper chest and lower chest no such thing as middle chest
Can i use pec deck as an alternative for the cable fly?
Yes
Is doing bench press useless. I feel more in incline chest press than in barbell bench
Bro really separated 2 parts of the chest to 3 parts. Respect
Why do these people do this?
Why does dumbbell incline hit more then barbell incline?
i put all of my mind muscle connection in inclined barbell but dint felt even a minute contraction.......then with incline DB just 1rep was enough to contract and squeeze musceles
There is no middle chest
Bro, just do a heavy standard bench press. Go for Golden Era!!!! 😅
Most of that is to feed the livestock lol
Bro I think most people know this, we need more videos for the muscles that are weak points in most physiques. Calves, real delts, glutes, traps, etc.
Well calves require being worked out every day or every time you do work out as they're stubborn muscles
Ryan Humiston has a whole series where he runs through all parts of the body. looks at total and relative muscle activation for loads of exercises. is a really good watch and massively helped with my training
So Sean was right lmao
A $12k NoDuh machine?
Money in the bank
Lmao there are only two heads
yes - he's not referring to the heads here but grouping of muscle fibers
Can you imagine you needing just a small 10lb plate and sum juiced up,pre worked out mfr got it under his bench??
Middle chest lmao
Thankyouuuu 😢
Not 3 ThEre are 2
There is no middle chest....
All this assumes someone else will have the exact same arm position and arch. Don't follow this advice. Go into the gym and test it out. See what gets a pump and is sore the next day. As a general rule, the larger the arch the steeper the bench can be so that gravity is in line with the upper chest fibers.
having a pump and getting sore doesn't mean you are having a good exercise.
@@Ykkksss Initially the pump can be weak but improves as the body get's acclimated to the movement. Especially if it's a new movement pattern. There's a difference between a huge pump and a mild pump. I argue at the very least there should be a mild pump.
Soreness can vary and is not 100%. However, if there's zero soreness ever in the target muscle then something is likely off.
Why is there upper middle and lower chest if it only consists of two muscles?
It's only one muscle, two different heads, three different muscle fiber groupings
spends $12000 to find out that the pectoralis major has two heads not three
Middle chest? 😂😂😂
Still waiting for tricep video😢😊
Those angles highly depend on one's anatomy. Think about it before you take this as absolute truth.
only 2 types of muscle in a chest my boy
there's only one type of muscle. two heads. three different muscle fiber groupings
There's Are 2 head's not 3 heads look at a anatomy book 📚
what do i do if i don’t have a cable machine
Dumbbell flys my g. Arnold loved those too.
@@Jake42O appreciate u man
@@Jake42O appreciate you, thanks.
John Meadows is definitely missed. He said this many times. Rip
There's no such thing as a middle chest
There Is only 2 parts of the chest not 3
well this vid and google says the opposite explain lol
@@jorge7246 the lower part is not actually real. i really like jeremy but hes just wrong here.
@@ara.am777 he's not wrong. he's referring the the upper-middle-lower muscle fiber groupings of the overall muscle
Can we replace bench press with push ups?
Largely the same movement, but progressive overload ability is limited with pushups
@@danielwoody6582 okay.. thanks sir
There is no middle chest, chest is made up of 2 muscles
one muscle, two different heads. But Jeremy is referring to the three different muscle fiber groupings of the pec major
No you only have 2 muscles of the chest upper and lower
wrong
That's not even a UG machine brother! Feku
THERE IS NO LOWER CHEST!!! STOP TEACHING FALSE ANATOMY!
The lower chest does not exist
There is no such thing as the lower chest
No chest press wtf?
There are not 3 heads on the chest muscle. Decline is a worthless workout.
Ryan Humiston did it better.
good thing that the cable machines are completely destroyed at my gym.