How To Grow a BIGGER Chest (FULL WORKOUT!)

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I've made a lot of changes to my chest training over the past year and I'm FINALLY making progress. For years I was so focused on the connection to every contraction of the pec muscle but after adjusting my form and focusing on loading my chest at length it's made a huge difference. Also, I tried a few random things during this workout but holy crap I'm sore as I'm writing this so.. good luck.
#chestworkout #buildmuscle #bodybuilding

[@TRAVISVANZUIDEN]

Ryan, you are way ahead of your time and using your KZbin finance for things NOONE else is even thinking about doing or want to spend the money on. Keep it up please!!

[@Jaws677]

Im just here for the sounds you make

[@hp2823]

hip....heeeeeee.......hip........heeeee

[@BartRunning]

Huh… pffffff. Huh… pffffff.

[@philipjablonski253]

That would get him the lunk alert at Planet fitness.

[@adrian3747_]

What do u do with the sounds????? 😭

[@thedixdog-paladins3802]

​@@adrian3747_I usually edge with it, but with this one, I just couldn't hold it and busted a dam.

[@suhaans8686]

today is my bday, chest day and ryan dropped a video. can't get any better

[@knowledgezealot]

Happy Birthday brother! Have a great workout and a wonderful day.

[@dmallo_art]

Same! Happy Bday🎉

[@suhaans8686]

@@dmallo_art may the pump bless you too

[@Caa310]

🎉🎉🎉🎉🎉🎉🎉🎉

[@rinzler666]

Happy belated birthday 🎉! 💪

[@jackjumper4231]

1:58 here’s the best piece of advice I’ve ever received about working out and it came from a dude who was freaking massive. 90% of people in the gym will never stand on a stage and compete as a bodybuilder in reality everyone in the gym is trying to do one of two things, live longer or look better naked. You don’t need to have the optimal workout for every single muscle group to achieve either of these goals, unique consistency, more than anything.

[@rogeraraiza9690]

Hell yeah within 10 mins of posting. What you got today Ryan. I was only doing seated calf raise for months & pulled it really bad in January Ive gone back to seated & standing. Healed up & No issues. 💪.

[@davidanderson1415]

Ryan, I have been watching you since you lived in an apartment and every video gets better and better.

[@sharp1162]

30 minutes is just enough time to fuck yourself up real good. Leg day on a timer is a god awful experience. I love it.

[@LS69420]

puke city

[@Flosstradamuss]

Every fitness page on KZbin: elbows at 45° on presses Ryan: flare them suckers out I’ve always flared them out and have always had an overwhelming chest compared to the rest of my body. Glad someone who has done more research on this is saying what I’ve been doing.

[@robertconway3519]

How are your shoulders? Everything I've been fed is keep the elbows @45 degrees to keep your shoulder mechanics safe. This video makes so much sense, but I don't want to blow out my old ass shoulders in the process.

[@sujoysengupta2734]

Bro won my heart when he said, "You need to train your anterior delts if you train your chest correctly". My chest is one of my most well developed muscles and I definitely am lagging in the front deltoid department. For a 3D look it's not just enough to have middle and rear deltoids. You need all three. I wish I isolated front deltoid training more in my early days.

[@steveb6718]

best front delt exercise, sit on 45 degree bench, grab two dumbbells in hammer position, and lift the bottom of the dumbbell just above the height of your head, with them just touching, and then control the down.... you'll be amazed at how light you need to go

[@dougmcardell3500]

Little chubby ball of anger is so damn funny. Can’t stop laughing

[@splinterspell]

the dog is quite funny too . . .

[@carlpowers7291]

I just recently came across your channel and I love it! I’ve been training close to 40 years and I’m a personal trainer blah blah blah. I learn something from every video.

[@ArnovanWyk-q2j]

Perfect combination of old school bodybuilding "feel it out" wisdom and science based progression on ideas - you are the man. The pace increase cancelled out by the rep count, think it was Milo or Menno recently discussing that exact thing, you are basically right, there are some nuances but your basically right.

[@cbbc2870]

Ryan is a good guy 💯

[@jaisway]

Getting a full stretch and controlling the eccentric motion in a slow and steady pace is key for all muscle growth!

[@toddrenshaw24]

You get almost all the vowels out while grunting. Sylvan did something for you.

[@MrCOOKIEMONSTA4]

Thanks for the chuckle 😂

[@JR-lf7ns]

it's not grunting. He knows 15 different dinosaur languages.

[@toddrenshaw24]

Ha! He used my joke in the next video

[@DuncanL7979]

He's hooked on phonics

[@Taterztotz]

AAAAAA! EEEEEEEE! IIIIIIIIII! OOOOOOOO! UUUUUUUU! 😂

[@lovesosa7292]

DUDE!!! LOVE YOUR VIDEOS BRO, I SWEAR WATCHING YOUR VIDEOS REMINDS ME OF SITTING BACK IN THE BARRACKS WITH MY MILITARY BROTHERS, KEEP DOING WHAT YOU'RE DOING AND STAY SHARP BROTHER 💪👍

[@Dan362636]

I have several of your programs. really like them. but I love your channel. You are so informative And you're sense of humor is fantastic. Keep up the good work, Love it.

[@Ali_talaei]

Thank you man. I had a great lack of muscle in my back and I tried any program you think but it didn't work so well . Its been 2 months since I try your back workout routine and the result is just amazing . Beside building back I can feel more of my back muscles now .

[@Douggydrealer]

Came for the tips, stuck around for the noises.. relatable. Great content as always brother!

[@instrong]

Big chest is what we all need! Thanks for this crazy motivation! After watching your videos I started working on my body and even trying to film my home workouts to become a fitness influencer too hope to see some good results soon! keep it up man

[@truckerfitnessMF]

i love the shoulder fixing band thing i could barely get my right arm behind my back now i can do the full 180 test on the floor in the same day, you da best and da man

[@jacobjones5716]

Bro reciting his vowels mid-set hahah @11:10 💪🔥

[@oranmoore5894]

"E"

[@jacobjones5716]

@@oranmoore5894 hahaha!

[@ceofounder]

Invaluable masterclass of workout information! Much thanks Boss Ryan! Dude has the art of muscular physique!

[@NickAVellii]

YESSSSSS, finally somebody training chest without the 45 dgr shoulder bullshit! this is why I love you man!

[@shawnhenry5448]

Congratulations on 2 million. I started following you with 400,000

[@Appalachistan_store]

Love all your videos. Love your approach this is definitely the best source of info for anyone wanting to lift and be effecient.

[@xclusive1987]

So much good info in these videos, even if you don’t have the same equipment. This guy really knows how to explain this stuff.

[@Sineseol]

I didnt know that this is what i need. Great content, great personality.

[@justinabbott8481]

I have finished your 12 week program and am back to full gym 2.0. Absolutely have loved all of them. PPL, Garage all of them. Looking forward to the next one. Thanks for everything, sir. In the famous words of Major Payne, “I’m still a shit sandwich, just not a soggy one.”

[@jazzmandan7056]

If anything, for the entertainment value 😁..As always, still great info and presentation ! Thanks Ryan! 💪😎

[@corkycoursen-tv4wv]

Great video, love the tips. I try most of the exercises, being over 60 yrs old I need to be careful. I suck most of the time but I hit it 5 to 6 times a week. Cheers

[@LiftOffLife]

Use machines not free weights to lessen injuries.

[@Derpcat]

we all need a bigger chest edit: is it just me or we all need a bigger ballsack?

[@brandonpatton4776]

I sir do not. I'm doing well in that department my ball sack I will take an increase in it's partner tho. 😂😂😂 my chest is so so.

[@stinkyham9050]

I have an enormous sack but a small chest. So no....I have no idea how you feel.

[@brandonpatton4776]

@stinkyham9050 its OK buddy we are here for you

[@KYLETISZAI]

Notoriously large sack ngl 🤷 working on the chest. But still nice tibbies

[@FactopiaWorlds]

ryan you're awesome man i love your videos

[@Garymcsnatch]

He is funny. Well worth watching. Gonna buy a garage training tomoz

[@peartree8338]

Calves-This and the crazy amount of lunges on leg days are the only things I sidestep in Ryan's science based program. My calves are the only muscles I don't have to spend time on more than once per week. 😂

[@laughingcoffin3210]

After watching so many of your videos, I now also recite my vows while I workout ....A! E! I! O! R!

[@chuck6652]

First time that your anecdotal experience on effective training completely aligns with mine. Usually I’m pissed but this video was spot on 😂 thank you!

[@adamsolko4932]

Hey Ryan, I built a bench that actually frees up your scapula, so your chest day isn’t wrecking your shoulders. It eliminates that anterior scapular tilt that you were struggling with due to it’s design that let your shoulders move the way they’re supposed to...therefore...more chest activation, bigger ROM, zero shoulder strain. Tested it with some serious lifters, and they’re loving the deeper range and pain-free presses. Quick background: I’m a DPT, studied at UMN under some of the OGs in shoulder biomechanics, and this idea hit me after stepping away from practice. Now, I’d love to send one your way-no strings attached, just to get your take on it. If it works as well as I think it will, maybe we can get it out to more lifters. Thanks for considering!

[@adamsolko4932]

PS- your videos are a large factor in the creation of this bench as well and I really enjoy your content.

[@tomasvircik3742]

Hey Ryan. That amount of commitment to the research you put in is incredible. Just to make everything you do work the most efficiently. And the best part of it is you share it with everyone. And it’s kind of you, but thanks, we don’t need any farts in the bag 🤣🤣🤣 Thanks for sharing all the knowledge, it helped me massively to actually looking like I’m working out instead of pretending I do. 😎

[@ibanezed4yrs]

That’s Ryan Humiston! Awesome workout videos. Dudes a nut. lol. Love him!

[@owelguitar]

Hey there big man! New fan and follower here. Great content!

[@stinnerrr]

The post-set stretch via DC training about 20 years ago was great, and still is 👍

[@thorpesch924]

Great information Ryan

[@YoungGunz1138]

Annnd it’s my chest day tomorrow, it’s like he knowwwwws

[@richihart1938]

Best channel ..

[@RyuGekin]

That is a gorgeous puppy!!!

[@edwardwilliams1772]

Lov your videos Ryan u are awesome bro 💪🏾💪🏾💪🏾💪🏾💪🏾

[@JayAwakene]

10:01 help me!! Help me!!😂

[@stickyspaceman]

No one: Ryan: A! E! I! O! U! Y!

[@BuckingFastard]

You’ve really made some gains in the last year. It’s actually noticeable and impressive for sure. Congrats to you for the triceps boi!

[@key1792]

Great video. I would like to know what exercises to hit if I want better posture? (think like you are standing when you are proud). A video on that would be great. Or is there already one?

[@joecampbell606]

As a fellow English Bulldog rescue from Arizona, that's a good looking dog.

[@AquaFetus2.0]

7:45 ....honestly an incredible idea, I really hope this happens. Definitely interesting to see what the differences could be

Always enjoy your videos! ❤ Just a tip: The gastrocnemius relaxes when sitting, leaving the soleus to do most of the work. Since the gastrocnemius is key for calf size, standing exercises are better for building bigger calves. Noted your feeling has been different, but biomechanics science seems to completely refute that it’s even possible to train the gastrocnemius while sitting. Maybe you can test and compare the muscle activity with your sensors?

[@andydandy2112]

Found my new favourite KZbinr hahah

[@ronb2008]

Anyone else love the noises Ryan makes when pressing? 🤣

[@kurt4pf]

ofcourse you post this when I'm on vacation

[@SamuelSchehrer]

Ok and?

[@silentk59]

And ovulation.

[@101stairborne6]

You can still workout on vacation. If you don’t, you’re not really serious about lifting and just quit now

[@mthobisikheswa438]

LoL pick up your partner and curl them

[@shawnhenry5448]

I'm a YMCA guy. Good thing about vacations are any YMCA will let you train for free with active membership

[@TheTimothy3011]

Ryan, your content is amazing. Can you explain something about diet. When it comes to raw vs cooked meat what should I use to calculate my macros? As a lot of food companies use water weight to increase the weight. It's something I need clarification on, or if someone can assist please 🙏🏽 Thank you

[@Rated111E]

Awesome video. What kind of rest time should I focus on

[@anthonyc5819]

Chest day video on a mundee? Classic

[@hankcogburn2600]

A-E-I-F. I love these videos!

[@harrisongolightly5148]

Lets go.... Good stuff!

[@bigdude382]

DC training has a lot of post set deep stretches under load. I've used them a few times for arms, done right you'll feel every fiber pull.

[@Scorpio77902]

Great Advice, BUT the best part of the video, seeing the rescue dog. He needs a name, and a permanent home on every video from here on out. LoL 🐾

[@benzinomotors6766]

Youre the new guru

[@Metamorphosis53]

bro just bought HPLC. love the dedication

[@austinearley5855]

Thanks for another good video sir! Something you may like that I tried today is sissy squats but wait there’s more… go as low as you can before touching the floor and start 2/4 or 3/4 repping. Omg pain omg it hurts so good!

[@toad6417]

I am an analytical chemist who studies tryptophan metabolism as it relates to congenital heart disease (so not related to musculature) and doing LCMS at home blows my mind. If you haven't already, look into validation studies for each amino acid. You may be able to multiplex it into one assay. Very impressed in this endeavor!

[@gymnast8865]

Chest was his worst area. He said... so.. this guy! Awesome and backed by science (as we know it now)

[@nomanbroman3556]

Always look forward to the "hup peep, hup peep" on a Monday 😂

[@caesarchazaro907]

This is very interesting, because I’ve been supersetting for over 2-3 months like this. I do have some comments on some of the exercises shown: 1. Your adding isometrics into your workout is plenty right, but the time spent in the elongated position should be over 4 seconds to become significant, 5 seconds for advanced athletes. 2. Supersetting after an isometrics exercise is a good way to continue hypertrophy while creating enorrrrmous strength. Some good ways to superset are plyometrics and twitching right after isometrics and so that you don’t waste mentality while waiting for your next set over 2-3 minute rests. 3. Ab integration and locking is a real great way to target the chest, however doing it only in an inclined bench is basic to keep the inclination. Something a little bit more advanced is to lock the abs while doing horizontal bench, but this is plenty difficult for people starting in isometrics, as locking those abs confuses the breathing. Something that can help you imagine that locking while breathing properly is locking your back as you showed, but also locking your abs (while imagining you’ll sneeze) before getting the bar out of the rack. It’s a bit difficult, but in your level I don’t think you will have any issue getting used to it. 4. While stretching the muscle is the most correct when doing these trainings, time under tension is tops in terms of focus. The general recommendation is to focus the tension in a 90° angle on the way down so it continues targeting the chest instead of resting when going lower of those 90°. I mention all this with all due respect, I hope my information helps you to progress in research and I share it with you as you’ve shared so much to me in other muscle sections. I’m up for any kind of question or info about it, I’ve been exploring isometrics, plyometrics and twitching, and their combinations for over a year and a half with amazing results in my body, I would be honoured to share it with you in case you want to. I happen to be a just-starting coach in Mexico, my profile in YT is personal use, but I will be honoured to share the IG page in case you require it :)

[@XabiA11]

Super interestin! some of these exercise choices I know I would find really hard on my shoulders. What do you do for shoulder health? The deep stretch on the dips would get me bad as would the elbow flair.

[@drd133]

Finally somone who agrees with the need to train anterior delts if you train your chest correctly. I have always done chest correctly and my delts suck!

[@wmsnyderphoto]

Another great video! I know you probably can't respond to every comment but would love to hear any advice you might have for someone with lower back issues, mainly disc bulge?

[@bobbythunderballsthunderba9563]

Ryan mate the sounds you make are like a man being anally invaded for the first time which takes me back

[@turkicsayajin2274]

One tip to count real seconds : count each second 2 times, like : one-one two-two three-three four-four etc if you say them at normal pace, each second is accurate. i don’t know if this is clear sorry

[@EM-cm3fv]

Ryan I feel like heavy duty is the way

[@benzinomotors6766]

Guru!!!!!! True master scientist

[@FinresTheBard]

I know this is a fitness based channel, but please show your dogs more. They're adorable

[@jacksonmeadors9851]

Wouldn’t flaring your arms out so much on the first two exercises cause major shoulder discomfort over time? Feel free to correct and inform me if I’m wrong.

[@DanKing70]

Hey, you may not see this, but you did a video on protein and what's best, but there wasn't an insect protein. As it's something I've just got into myself, I was wondering what your thoughts are as there seems to be a lot of goodness in it.

[@Keegansyoutification]

Now we know why you tore your soleus! 😬 But everything else so clutch. Amazing tip on elbow positioning with incline bench!! This took all the strain of my shoulders. Unbelievable. F-in’ unbelievable.

[@pappaal]

Great tips! Do you like those super 73 bikes?

[@thadhill9220]

Sir , could you do a scientific analysis of the rogue Cadillac bar neutral grip, how much a hits chest rather than the traditional grip thank you

[@HugheZ33]

Thank you for these!

[@blairwebb59]

Ryan, I have a tear in my labrum in my shoulder. Do you have any suggestions on tweaking my chest workout trying not to get surgery

[@MerchwithDan]

Mobility Warmup NEXT PLEASE!!

[@chazzthaspazz4475]

1:31 i rlly miss this machine at my gym along with the hack squat

[@UnknownNev]

Hilarious you post a new chest video a day after i was searching for your old one!

[@petepan1330]

Ryan would you be willing to try workouts in lengthened muscles only? Partial ( half reps ) reps only?

[@dmallo_art]

Tried the 20-30 second pauses yesterday with my dumbbell incline bench presses. I got a full 20 seconds first set, 15 2nd and 12 3rd. My chest is fucked today. Definitely going to make this a normal practice. I’ve done 5 second pauses before, but this was much better.

[@LSVon]

Happy chest day!

[@zachattackiskindawhack275]

Ryan, what company are you using for your testing? I want to do a methylation and nutrients test.

[@jakeledg]

Are leverage presses better for going to failure?

[@gosunflower]

Is it the standard to no longer focus on feeling a strong contraction at the end of each concentric? I remember when "squeeze the chest" used to be a common cue to give for presses

[@kwerby3285]

I been doing narrow grip benching on the smith machine. Push chest up into the bar and the stretch is nasssssty. Great pump.

[@tkfromtheusa8910]

Yep I could only do three dips if I had maxed out on completion of that workout 😮

[@PapaWheelie1]

I can’t unsee those 4” bolts through 2” square steel on that hammer strength press 🤣

[@anthonyesposito7144]

Watching you do the smith machine incline. I wonder what you think about the vince gironda Gallatin bench press

[@luke53285]

Yo I used to work for the epa doing supplement and drug testing. I'd love to help out with your lab