9 Tips That'll Help Your Chest Grow

These are 9 of the best tips to build a Bigger Chest. Whether your upper chest is lagging or you're just looking for the best chest exercises to get faster results you won't want to miss this video. Learn how to decrease chest fat and take a man boobs looking chest to a muscular-looking chest.
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Building up your chest can improve your appearance, and it can make everyday tasks like opening a door, getting up off the floor, and lifting heavy objects much easier. Not only is the chest one of the first things that people notice about your physique, but it's also one of the largest muscles in your upper body so it highly influences overall upper body strength. Unfortunately, many guys are stuck and unable to add muscle to their chest, especially the upper chest so today I want to go over some solid tips that are proven to help your chest grow.
The first one is to use a bodybuilding bench press style rather than a powerlifting one. Now I know I may get some flack for this since bench pressing like a powerlifter seems to be very trendy lately, but I'd like to go over some of the differences. The main difference between the two bench pressing styles is that with the powerlifting bench press, you focus on keeping the range of motion as short as possible because that helps you lift the most amount of weight possible. The two main ways you can decrease your range of motion are by either using a wider grip or by creating a more pronounced arch in your lower back to bring your body closer to the bar. On the other hand, a bodybuilding bench press style would require you to still keep your back arched, but much less of an arch in order to increase the range of motion. That's because, for maximum muscle growth, it's simply better to train your muscles through a full range of motion, thanks to three main benefits. The first is that a full range of motion on the bench press will produce higher levels of muscle activation. Second, different parts of a movement emphasize different parts of a muscle, and by going through a full range of motion you're able to train the muscle in its entirety. And third, it's beneficial to overload your muscles in their stretched position, and going through a partial range of motion isn't able to do that quite as well as a full range of motion. So, if your goal is to maximize muscle growth, a bodybuilding bench pressing style is more effective than a powerlifting one.
Another thing that'll help is to focus on pressing Your Hands Inwards During Barbell Bench Pressing and dumbbell hex pressing movements. This is a simple technique adjustment that you can use to maximize chest growth. When you're bench pressing imagine that you’re trying to bring your hands together. This obviously won’t happen because the barbell is fixed and it won’t bend. But by focusing on squeezing your hands together, it'll increase chest activation because one of the primary functions of your chest is to perform shoulder horizontal adduction. This is basically a fancy way of describing bringing your arms from really wide out at your sides in together towards the midline of your body. (2) So by squeezing your hands together on the bar, even though your hands will stay in a fixed position, it'll increase the tension placed on the chest
The next thing you should do if you've consistently been training for some time now is to increase chest workout frequency or in other words simply train Your Chest More Often. This doesn't apply to beginners because If you’re new to the gym, research shows that you only have to train each muscle just once per week for optimal gains. (3) So as a beginner you can follow a typical "bro split" by for example training chest, shoulders, and triceps on Monday… legs on Wednesday… and back and biceps on Friday. You can also spread the training volume out over more sessions and just focus on one muscle group per day. The point is that as a beginner hitting each muscle just once a week is enough to grow. However, once you've passed the beginner stage, and you can no longer increase the weight you use almost every workout, you'll need a higher training frequency to maximize gains, as shown by a 2016 systematic review and meta-analysis.(4). The researchers concluded that "training twice a week promotes more muscle growth compared to once a week." (5) And another analysis found similar results attributing much better muscle and strength gains for each additional workout per muscle per week (6). Even when total training volume was similar between the groups, the groups that trained each muscle more frequently outperformed the ones that crammed the same number of sets and reps into fewer sessions throughout the week. Now, whether you should train your chest two, three, ...

[@GravityTransformation]

References 1. Research indicates that doing bench presses through a full ROM leads to more strength gains compared to not locking out your elbows on the top. pubmed.ncbi.nlm.nih.gov/15903383/ 2. If you’re new to the gym, research indicates that you only have to train each muscle once per week for optimal gains pubmed.ncbi.nlm.nih.gov/24739294/ pubmed.ncbi.nlm.nih.gov/28316261/ pubmed.ncbi.nlm.nih.gov/17313289/ pubmed.ncbi.nlm.nih.gov/8081322/ pubmed.ncbi.nlm.nih.gov/21881534/ 3. Once you've passed the beginner stage, however, which means you can no longer increase resistance every workout, you'll need a higher frequency to maximize gains, as shown by a 2016 systematic review and meta-analysis. pubmed.ncbi.nlm.nih.gov/27102172/ 4. “The current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week." pubmed.ncbi.nlm.nih.gov/27102172/ 5. What's more, another analysis found much better muscle and strength gains with each extra workout per muscle per week, even when total training volume was similar between groups. www.strongerbyscience.com/frequency-muscle/ 6. This 2016 paper published in the Internal Journal of Sports Medicine. “a constant-rep resistance training (RT) routine (CONSTANT) that trained using 8-12 RM per set, or a varied-rep RT routine (VARIED) that trained with 2-4 RM per set on Day 1, 8-12 RM per set on Day 2, and 20-30 RM on Day 3 for 8 weeks.” "Effect sizes favored VARIED over CONSTANT condition for elbow flexor thickness (0.72 vs. 0.57), elbow extensor thickness (0.77 vs. 0.48), maximal bench press strength (0.80 vs. 0.57), and upper body muscle endurance (1.91 vs. 1.28)." pubmed.ncbi.nlm.nih.gov/27042999/ 7. Data indicates that you need a variety of rep ranges to maximize growth in all types of muscle fibers. pubmed.ncbi.nlm.nih.gov/15335243/ 8. A 2021 study by Rodriguez-Ridao and his colleagues looked at the effects of five different bench press angles on muscle activation (0°, 15°, 30°, 45°, and 60°). “An inclination of 30° produces greater activation of the upper portion of the pectoralis major. Inclinations greater than 45° produce significantly higher activation of the anterior deltoid and decrease the muscular performance of the pectoralis major.” www.mdpi.com/1660-4601/17/19/7339 9. One study found that the dumbbell bench press leads to higher chest activation. pubmed.ncbi.nlm.nih.gov/27669189/

[@26mic]

I love this channel. As a beginner this is helping me alot 💯

[@movystarr]

Is there a video on how to workout your chest with push ups

[@simranjitsingh7742]

How to fix muscle imbalance

[@pol84ever15]

We Want To Know Which Are Type 1 & Type 2 Muscle Fibers

[@felipe367]

kudos to this channel in publishing the studies

[@InvestBetter.]

0:27 Bench like a bodybuilder 1:54 Press hands together when you bench 2:47 Increase chest workout frequency 4:40 Go lower on presses 5:40 Alternate weights and reps 7:38 Don't go overboard with inclines 9:07 Use Cable Presses 10:27Upgrade your flyes 11:50 Increase weight

[@miguelena40]

thank you !

[@Dilly_Dil1y]

A hero who we don’t deserve ! 😍

[@godwinjose4725]

Thankss maahhhhnnnn😃

[@simplelife__007]

Thanks bro

[@dimitris90schild92]

THANKS ❤❤❤👏👏👏

[@rayray117]

I think this channel reads my mind lol

[@underdogj]

I literally had just recently started to think about how to improve my chest

[@camjohnson3601]

Right? I just did a chest workout today and was wondering how to improve.

[@jonjays2370]

factsss

[@skarrie9375]

LMAO bro i was thinking about it just then too i swear somethings weird man the other day i wanted to know more about creatine just cuz and a video about it came up yesterday

[@PKshockwave]

Wow, same! Kinda scary

[@dreadlox5084]

Thanks a lot! I've always struggled to open doors but with these tips, I basically rip them offf the hinges! Matter of fact, sometimes the doors open automatically when they see me coming. I even get daily compliments on my door-opening prowess. I feel so much more in charge of my life.

[@Sam_Huh]

Damn

[@rodcee70]

lol

[@Jay-hi7ho]

I can't walk near a door without getting it pregnant now!

[@IJames1k]

"Door opening prowess" 🤣

[@benjamindover7050]

I always appreciate your references. I believe if it's not measured, it's just anecdotal evidence. Keep up the great work.

[@Lo_649]

00:00 - #00 - Intro 00:26 - #01 - Use bodybuilding Bench Press Style 01:52 - #02 - Pressing Your Hands Inwards 02:45 - #03 - Increase Chest Workout Frequency 04:37 - #04 - They Don't Go Low Enough 05:38 - #05 - AlternateThe Amount of Weight and Reps 07:35 - #06 - Don't Go Overboard with Incline Presses 09:06 - #07 - Use Cable Presses 10:25 - #08 - Upgrade Your Flys 11:42 - #09 - Increase The Weight Load that You Can Lift

[@GutsAndGlory734]

🔥

[@believeinjesus6972]

Repent to Jesus Christ “For the eyes of the Lord are on the righteous and his ears are attentive to their prayer, but the face of the Lord is against those who do evil.”” ‭‭1 Peter‬ ‭3:12‬ ‭NIV‬‬

[@anonymous_Info]

​@@proudmuslim1389 Muhammad rasulullah❤

[@mufi101]

This is GREAT! Thank you so much! Really well explained as always.

[@kennchooch9744]

Thank you for these videos. Really helps me on my journey. Informative and straight to the point! This channel totally reads my mind! Great tips.

[@vp100]

5:39 - This is very true, I learned that after I got a trainer. I always did the same amount of reps every workout. However, with my 1st trainer, I was given one day where I went for 6 reps in the others I went for 10-12 reps

[@timothyrussell1179]

You made understandable recommendations based on facts that you cited to sources, and arranged the topics in a logical order. Also, very well-spoken. I went through some pretty poor KZbin channels before finding yours, several of which blurted out a lot of the same info like fact soup and it didn't add up to anything like yours did.

[@athay14]

Awesome video packed full of valuable information. 🙌

[@vopfar]

These are great tips. Definitely need to hit the gym now! Thanks.

[@CristianRodriguez-ff8yy]

I love your videos so informative. hope you have more success in your channel.

[@FreakDeagle]

you came in the right time hero. lots of usefull tipps i did wrong since i started last month

[@wolffmanjax725]

You're really gonna help me reach my goal. Thank you for the science based perspective

[@christiangonzalez5532]

Best channel on youtube your doing gods work brother

[@majorphenom1]

Great information✅ Salute ✊🏾

[@Vladez57c]

This is very helpfull tips for the gym and also interesting.. Nice job ! 🤩🤘

[@dimitris90schild92]

Best channel for fitness! Hello from GREECE 👏👏👏

[@vairiankingkade6120]

Great Vids bud You got yourself a new subscriber 🍻

[@user-fs8lz9re2q]

Did chest yesterday and today I'm feeling good this is a good watch and more tips 👌

[@t-funny3918]

thanks for the tips 💡!!!

[@cee6354]

Thanks sir for all your tips

[@shout_of_chester564]

Extrem starkes Video mit viel Input. Vielen Dank

[@EVANSFITNESS]

Thanks alot for this tips it has help me grow my chest and my fit channel as well 💪💪

[@alphamale3141]

Really helpful. The angle of my incline bench press was closer to 45 degrees than 30 degrees. Going to the gym tomorrow. I will lower the incline at least one notch. Many thanks.

[@LetsCommentator]

How did it go with the tip?

[@alphamale3141]

@@LetsCommentator It helped. My progress is slow but noticeable. I lowered the weight slightly to maintain my reps.

[@kasaykame]

thank you for all advice man , keep doing this hard work , I am grateful

[@rafaelrosario9944]

Best channel ever ,thank you

[@sastamemer5630]

Bro this is best series ever🔥 please continue it with aal oart muscles on the body please make vidwo

[@boostbodymetabolism6341]

Those are the best tips I saw on youtube. Thanks a lot

[@Alpha555]

That’s very informative.. thanks a bunch

[@kmar2154]

Good shit bro 💪🏾

[@markkevnjflores]

probably that’s why. Thaks for the tips man!

[@bry97]

Great video!

[@Karno333]

Thanks for this great video. Today Im sick but gonna use the tips when Im alright

[@spaceglidinmio2388]

Very informative Great work 👍

[@Zemidek]

There's a lot of very valuable information in this. Thank you!

[@LL-eb7bn]

I learn so much from you, 🙏🏾

[@srslyusuck]

Great info on this one. Thanks! I can now stop asking people why the over exaggerated arch on the bench press.

[@ShrewsburyMon]

Thanks for the tip about alternating the grip for cable flies

[@02mdeakin]

Nice video and very well illustrated 👍🏼

[@khalilabtal96]

really good advices :)

[@kartiksagar7029]

I love it .. when he uses video of bodybuilding references from Bollywood and other sources too. Kudos 🥂 🔥

[@fredcastro4252]

Thank you so much for your work! You´ve helped me so much!

[@goofyahh9190]

This a perfect video for me since I have pointy chest🙏

[@aathithyankaliyamoorthy245]

I wonder, this channel covered everything from a beginner to expert! 😱👌

[@vanburenmiller6867]

Again good advice love this 🎉🎉🎉🎉🎉🎉🎉🎉

[@davidknight2104]

Good tips thanks 😊

[@umutberdan7690]

One of the best workout channel.

[@arabdude7865]

First time watcher.. Instant subscriber. Klaas advice braff..

[@JaykleMusic]

really great video, will take all of that on board

[@moniebaisa6564]

Thanks for these tips! This very helful

[@acewest1794]

Great quality presented vids as always bro. Great work ,your one thats actually helping viewers not deceiving them💯

[@teddyngoie3547]

thank you so much !!!

[@cashbyrd781]

I love this channel

[@ainsleyclarke9916]

This is good info 👌

[@kingpeebs4371]

This was very helpful

[@kri_Give]

Pure science 🔥🔥

[@MohammadArif-wq6ul]

Great Thanks 😊

[@m.s.sriram2939]

Very good tips 👍🏻

[@xleon26x]

Thanks for the good video!!!

[@joeleyba2544]

Really good direction here!

[@anthoreyjoly5160]

Nice one

[@centron3696]

Very good video

[@Ben-iy8by]

I keep coming back to this bc it’s acc amazing

[@monetarymindset_]

Great video.

[@vikramkumarjha9594]

Great info with science

[@peterpayne2219]

I really love your videos! Greetings from Japan!

[@beornthebear.8220]

One thing that used to hurt me is I'd use a bodybuilding style of benching, but I would lower the bar to near the top of my chest, which was hurting my rotator cuffs. Inow drop the bar down a bit lower on my chest, and I can feel it in my chest with no strain on my rotator cuffs. I guess we're all geared a bit differently. This is also true of flies, which I do with dumbbells sone time and cables another. If I want to build my upper chest, I do incline presses and flies. I usually do inclines ay a 30 degree angle. Higher angles tend to blast my frontal delts, but I train them separately.

[@karanram2561]

Thanks a lot 😄

[@Kevin-be8nj]

Yeeeess...!! Perfect timing! Been focusing hard on my chest the last couple months, but not really any result.. also any tips to fix a rotator cuff injury? Love your vids, Max! Youve been with me my whole journey the last year

[@mikehunt4797]

You gotta rehab that shoulder injury or get surgery. Be careful don't let it get worse.

[@maljayworldstar776]

I got one, don’t use ever use a bench press and stick to dumbbells

[@Kevin-be8nj]

@@mikehunt4797 how do I "rehab"?

[@Kevin-be8nj]

@@maljayworldstar776 ironically I think dumbells is what fucked me🙈 I think I went too deep on the incline presses

[@maljayworldstar776]

@@Kevin-be8nj Daim that’s scary, I should probably be extra careful now, yeah try some swimming a lot or yoga might help with your shoulder

[@mosesmichael8774]

Thank you

[@daberry9159]

This channel is the 🐐

[@mohammadtaleb2487]

I only watched 2 videos but I'm sure this channel is something

[@jaybryant5995]

Thank For your guidance! Very encouraging to know I can maintain muscle mass and strength at 64!

[@stevenschultz8675]

Thank you.

[@slayts.9196]

Ur the best bro

[@Elbedeiwy]

Bro this channel is boom 🤯

[@dimitris90schild92]

BEST VIDEO EVER ❤❤❤❤

[@savagereaper6291]

John Meadows made me realize years ago that I was using to much of an Incline on presses. I made the adjustment on Incline and decline presses. It definitely works. Another thing that helps your chest grow is by doing guillotine presses.

[@myst982]

3 of the tips here seem helpful for me gonna try it for a couple of months and see if i notice a big difference i might update if i remember

[@Mellow4202]

That's literally why I love dumbbells for building my chest. I get a better range of motion and get a way better pump.

[@Scorpio.Don.9]

Thx bro

[@BrianBrick-uo3xi]

Good stuff brother I picked up some tips 🎸🎸🐍🐍🐍🐍🐍🎸🎸🎸🎸🎸

[@bob-bc1zl]

Do a video for back pls!!!

[@zomal456]

Thanks

[@YuserAlhaj]

Very informative

[@marktaylor171]

I just recently started exercising again. I started training at a young age, early teen years. A few years ago unfortunate events prevented me from training. My routine was disrupted. I was able to continue certain exercises, not quite the same though. I was fortunate enough to have good friend that are into it as a profession. I was able to obtain valuable knowledge regarding exercising and training of all kinds. I would half to say to anyone that is serious about training, knowledge is key. There is much more to weight training then just lifting the weights. When you look around the gym it's easy to tell many of the younger guys have yet to discover this key aspect to training. Personally I won't approach to give advice. There's is always a chance someone might take it the wrong way. It's has occurred to me that perhaps some good will come from my long gap in training. I'm not an expert by any means. I'm not in bad shape but a notable difference to the physical state I had obtained before. It's because it's not my first dance it is coming back to me quickly. I'm sure some of the younger guys still trying to figure things out for the first time will notice a rapid transformation and decide to ask me how I'm doing it. The biggest thing that sticks out to me at the gym is rushing through sets. Many people perform a set of say 10 reps and preform each rep very rapidly. This results in very poor form and also waist valuable energy. The momentum from the fast reps is reducing the resistance that is necessary to load the muscle. Slowing down the reps will increase that resistance resulting in a higher efficiency and more effective work out. It will also result in much better form, making injuries less likely to occur. This stuff is very basic, yes however nobody should ever feel embarrassed about being informed. It doesn't matter how basic the information being offered. Everybody should be open to improvement. Being rude is never necessary, however choosing to ignore the information because it was delivered rudely is just plane silly. I'm not saying it's right if someone is rude to you. I'm just saying information is still information no matter what manner it was delivered.

[@Endrickalves008]

Sou do Brasil estou impressionado com esse canal, muito bom

[@futurefashion6016]

Perfect

[@nasainas2845]

tnx bro

[@josephvancalster2582]

Best advice yet

[@karunyavlogKB1432]

Nice bro💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻

[@diciestbubble9042]

This helped a lot thanks, I gained 2 inches in 4 weeks

[@mohsennour498]

This is my current push day workout. Plz let me know your opinion about it (All exercises are 3-4 sets and 8-12 reps) Dips Dumbell flyes Incline dumbbell press Dumbbell Shoulder press Lateral raises Pushups 3 sets to failure Tricep cable pushdowns

[@Omar-rb9xc]

Great workout! I would almost do the same. Switch dumbbell flyes with cable flyes. Mix incline dumbbell press with flat bench dumbbell press.

[@TooprettyBoy]

Let's GO!!!💪🏽💯

[@MarcosRecs]

Thenkyu mannnnnn

[@MaxRank]

Learned my chest work out from John Meadows. Grab a resistance band and place it around your shoulders, hooking the ends in your thumbs. Now press forward without rolling your shoulders. Find the spot that is squeezing your chest. Now hit the bench and replicate that movement. Works everytime. People struggling with their chest in my experience are pushing the weight over their shoulders on the way up, the band will provide the correct form.

[@daveh1994]

This is amazing information and tips definitely going to try this out in my workout, also I’m doing a gym journey on KZbin :)

[@gokiim]

exactly what i needed ty