9 Tips That'll Help Your Chest Grow

[@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/

[@realfarmer21]

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 ❤❤❤👏👏👏

[@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]

🔥

[@anonymous_Info]

​@@proudmuslim1389 Muhammad rasulullah❤

[@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" 🤣

[@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

[@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

[@benjamindover7050]

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

[@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.

[@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.

[@joncampo1627]

At the end of your normal chest workout, use 50% of your normal bench press weight and do slow perfect form max reps for 3-4 sets. Your chest will explode.

[@xheliltotaj6104]

Thanks

[@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.

[@Name100-y5i]

How did it go with the tip?

[@alphamale3141]

@@Name100-y5i It helped. My progress is slow but noticeable. I lowered the weight slightly to maintain my reps.

[@thisdyingsoul76]

Very helpful info. I have been working out with resistance bands because because I don't have money to join a gym and don't have space at home for weights. One advantage with the bands that I have discovered is I can zero in on the motions that activate specific muscles. For example, when I saw you recommending pushing yiur hands together, even on a bench press with barbell where hand position is fixed. I found just by focusing on squeezing my chest at the top of the rep, I tended to draw my hands in together.

[@aathithyankaliyamoorthy245]

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

[@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.

[@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.

[@hello.heminton]

Trick I learned: Concentrate on NOT using your traps to cheat. Don't shrug while lifting. Helped me alot

[@brysonadams8065]

I prefer to use dumbbell bench press but I do use the barbell bench too so I got the best of both worlds

[@sidharthmalhotraofficial]

Sidharth In 1st Video ❤🔥

[@dimitris90schild92]

Best channel for fitness! Hello from GREECE 👏👏👏

[@christiangonzalez5532]

Best channel on youtube your doing gods work brother

[@shout_of_chester564]

Extrem starkes Video mit viel Input. Vielen Dank

[@Blesstheblockalejandro]

Never knew why people arched their backs until today, I have learned something new today.

[@kmar2154]

Good shit bro 💪🏾

[@FreakDeagle]

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

[@yunussicakozul2223]

NO PAIN NO GAIN BROTHERSS

[@LearnEnglishWithMatta]

International Chest Day (Monday); perfect timing for this video. 💪🏽🤠🇺🇸

[@jessereid8482]

specifically on squeezing the hands together on bench, try to rotate your palms and pinkies toward eachother, not just straight in with the index fingers and thumbs pushing in. I think it'll help you not to slide your hands if you have a smooth bar

[@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.

[@CristianRodriguez-ff8yy]

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

[@vairiankingkade6120]

Great Vids bud You got yourself a new subscriber 🍻

[@PeterSchneemann]

If you are not on drugs, and you train hard enough, training each muscle group once per week is more than enough. (Personal) experience is more important than research.

[@earlcoles5215]

Your post is over a year old, are you still there, I have a question for you

[@mohammadtaleb2487]

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

[@hasselett]

I don't really do any of the things mentioned in this video, but I guess I must have good chest genetics, as my chest is already quite big after six-ish months.

[@Mr.Grave_]

Thanks bro this is so helpful

[@dewan_mahfuj]

Bench press 3 set 10rep Incline bench press 3set 10rep decline bench press 3set 10rep Dumble bench press 3set 10rep Dumble incline 3set 12rep Cable fly 3set 10 rep two days in a week. Is it good for chest or over training?

[@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

[@BreakTchains]

Cabel Flyes does not give constant tension on the chest. Elastic band does.

[@peterpayne2219]

I really love your videos! Greetings from Japan!

[@bgr511]

When i do barbell bench press.. often i feel the load in shoulders! It so annoying and vexing! May i know why? And how to correct it ?🤔

[@majorphenom1]

Great information✅ Salute ✊🏾

[@ShrewsburyMon]

Thanks for the tip about alternating the grip for cable flies

[@kartiksagar7029]

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

[@t-funny3918]

thanks for the tips 💡!!!

[@arabdude7865]

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

[@umutberdan7690]

One of the best workout channel.

[@vanburenmiller6867]

Again good advice love this 🎉🎉🎉🎉🎉🎉🎉🎉

[@EVANSFITNESS]

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

[@boostbodymetabolism6341]

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

[@cashbyrd781]

I love this channel

[@berg2899]

If youre doing barbell benching and wanna get stronger, i really suggest this 4 days a week bench program (Only to be done once, maybe with a few weeks or months before repeating) Week 1: All weights are based as a percentage of your 1Rep Max e.g. 1RM = 100kg, Monday = 6x6 70kg Mon - 6 sets of 6 reps at 70% Wed - 7 sets of 5 reps at 75% Fri - 8 sets of 4 reps at 80% Sun - 10 sets of 3 reps at 85% Week 2 - You will use the same schedule as the first week, but increase the weight by 2.5-5kg depending on how you feel (the goal is to add 5kg) Week 3 - Again, the same format, but add another 2.5-5kg Week 4 - Rest for a few days and test your new 1RM This is the smolov Jr program, aka the most insane plateau-breaker for benchpress.

[@nemonucliosis]

Terrible advice. Stop the bro mentality

[@berg2899]

Tf is wrong with a bro mentality😂

[@berg2899]

@@nemonucliosis and just dont comment shit like this unless you have an argument, people arent here to give you attention.

[@nemonucliosis]

@@berg2899 good point. Carry on!

[@nemonucliosis]

@@berg2899 I guess people are here to give you attention with piss poor advice. Well done 😘

[@paulhorton7792]

I used to love lifting in the military. I've dislocated my right shoulder 12 or 13 times now and am diagnosed with an anterior unstable shoulder. I also have lateral epicondylitis. I try to simple things like push ups and they even hurt and not a good pain. Do you have any recommendations? I had a personal trainer but he basically ignored all my injuries and for the most part drove me out of the gym because he wouldn't listen.

[@alexko3815]

Hi Paul, I would probably try to find a trainer that has educational background in physiotherapy as well. Such specialists are usually able to target workouts around the injury or to specifically aid in healing the injury.

[@jonathonmenth3901]

You’d need a specialist for that .

[@aidos2440]

You should probably see a specialist, I had the same injury and surgery was the only thing that fixed it 😔

[@paulhorton7792]

@@aidos2440 dang. I have to deal with the VA anyways so they are basically dragging their feet on the treatment. I've been on physical therapy 3 or 4 times and I always say that it doesn't work. But they don't listen.

[@paulhorton7792]

@@alexko3815 Thanks Alex, I appreciate the advise. I will definitely look into it. I love working out. And I just can't anymore and it's really frustrating.

[@w.tffffffffffffff]

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

[@rafaelrosario9944]

Best channel ever ,thank you

[@joeleyba2544]

Really good direction here!

[@LL-eb7bn]

I learn so much from you, 🙏🏾

[@athay14]

Awesome video packed full of valuable information. 🙌

[@kasaykame]

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

[@markkevnjflores]

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

[@mailgopal247]

Please do reply if I'm doing it wrong; I do Sun-chest and abs Mon-bicep tricep shoulder Tue-leg back Wed-hiit Then rest 3days.

[@bullseye3054]

i recommend hitting them twice a week but if you wanna keep doing this do chest, tricep and shoulder sun, mon bicep back and tuesday leg and abs. abs can be done at any since other muscles arent involved in most ab exercises

[@wolffmanjax725]

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

[@suayebsabab7742]

I don’t know why but if I see anything saying chest growth I just click it

[@kri_Give]

Pure science 🔥🔥

[@goofyahh9190]

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

[@Elbedeiwy]

Bro this channel is boom 🤯

[@Alpha555]

That’s very informative.. thanks a bunch

[@centron3696]

Very good video

[@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.

[@_VeonAlmeida]

I do legs, back, chest is the order fine or should I change it?? Twice a week same order

[@mikehunt4797]

Wider grip on bench uses shoulders more and a closer grip is more triceps. I like using 3 different hand placements.

[@1987prashantbedekar]

I would like to express my deepest gratitude to this individual for their invaluable guidance. Each piece of advice and technique they have shared, supported by scientific evidence and sound reasoning, has proven effective and yielded positive outcomes for me. I am truly appreciative of their expertise and assistance.❤

[@sonny122l]

5:25 i personally dont lower the bar till it touches my chest i lower it till just before or so it just grazes my shirt to keep all the tension on the muscles and doesnt give them that little break, you feel the pressure and burn way more that way

[@cee6354]

Thanks sir for all your tips

[@mr.epinephrine6845]

6:20 that was I 😂

[@gazwright205]

Im on my 2nd month in the gym training arms one day chest another back another and abs another.and have 3 days off.i have certainly got stronger as im lifting more weight.but you say triain body parts at least twice a week now.but what about recovery?

[@bry97]

Great video!

[@Ben-iy8by]

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

[@jdn.X.hnry15]

Are the ‘varied reps each week’ portion of the video (5:40) strictly for chest or could I use the same strategy for lats, shoulders, arms etc?

[@chillmyfriend8980]

A full body program Monday Wednesday and Friday for a beginner is bad ? Thank you for your answers.

[@Vladez57c]

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

[@wojtask2042]

thx man! super helpful!

[@02mdeakin]

Nice video and very well illustrated 👍🏼

[@MohammadArif-wq6ul]

Great Thanks 😊

[@BrianBrick-uo3xi]

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

[@Andres-cd6lr]

Who has trouble opening a door?

[@crazyimaginations1244]

Nope😂

[@emmanuelbarrios8225]

🤣🤣

[@joshslater1422]

Haha done workout yesterday,my arm and chest are fuckeedd

[@RebeccaCuriosityWitch]

😂

[@Kenya032]

😂😂😂😂

[@krishnamudhiraj9934]

great video and i like that u use indian movie stock footages for examples😀

[@khalilabtal96]

really good advices :)

[@davidknight2104]

Good tips thanks 😊

[@momopanda7456]

do u have an exercise that i can do at my home for the chest?

[@josearias5102]

Push ups are one of the most underrated exercises and one of the most effective to develop strength for the chest, the shoulders and the triceps. The key is to do them with perfect form and to increase the difficulty using for example resistance bands or, if you like calisthenics you can also do pseudo planche push ups. Watch calisthenics videos about proper push up form and progressions and trust me, they are no joke and will challenge you at home. Hope this helps.

[@AlexPerez-sy8tp]

For the decline bench push up. Can your feet be flat on the bench?

[@spaceglidinmio2388]

Very informative Great work 👍

[@karunyavlogKB1432]

Nice bro💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻

[@sammy_mufasa]

You and Jeff nippard are the only people I listen to

[@gymbro8320]

whats the training plan for the best grown (each muscle group) 4x a week

[@fredcastro4252]

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

[@TheoFennel]

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

[@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

[@acewest1794]

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

[@vopfar]

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