How-To REALLY Grow Your CHEST (The One Thing No One Talks About)

[@haroldwood1394]

Amazingly, the 'One thing They Don't Tell You' was actually something that most channels don't tell you - and it's true as well! Thanks, I always appreciate your work and general down-to-earth approach.

[@mihailmilev9909]

Yeah ikr

[@mraxe7677]

​@@mihailmilev9909what's "ikr"??

[@helpfulcommenter]

Brandon bringing back the classics - "Clavicular portion of the chest" Used to have a drinking game with a buddy - put on 5 Buff Dudes videos and drink every time Brandon said "Clavilular Portion"

[@crsmyth4428]

Really like these specific muscle targeted videos you been doing lately. I got your resistance bands and program and today is my final day of 3.5. I have noticed an incredible change in my physique in these last few months and that's without even being very strict about my diet. Though I haven't been a total junk foodie either. Finding your channel was the best thing to happen for my confidence and determination and consistency.

[@buffdudes]

CR, really appreciate hearing your results! Thanks for the update and happy to hear that the program is working for you. Happy holidays.

[@mihailmilev9909]

Yeah

[@mihailmilev9909]

@@buffdudes thank you the video was great! 😁

[@coatescharbonnet5307]

9 0p

[@normcorebaseball6826]

My favorite thing about these dudes has always been the authenticity they display and genuine desire to help people. The only fitness channel I watch.

[@shawn071]

Brandon and Hudson are one of the most humble people in the fitness industry, I love how you always explain in detail, how to target muscle groups and that there is never just one way of doing an exercise and everybody has a differennt genetic makeup, body type and so forth and always try what works best for you... Going to incorporate the standing under hand dumbell fly on chest day for sure, usually do it with cables but would like to try it with free weights So glad your channel keeps growing ! Yor videos are awesome! May this New Year bring everybody lots of Health, happiness, Joy and Abundance !

[@uniVerse-21-A]

Loving this series. I’ve been lifting for years and I’m still learning from you guys. Awesome content!

[@Vinlyguyx420x]

Some of the most genuine dudes on the internet and have been for over a decade! Even your ads are genuine and not faked or forced. Brings peace to my soul lol

[@diyduke]

Awesome video 💪

[@the.third.dream.]

Hi buff dad. You are my hero.

[@diyduke]

@@the.third.dream. 😊

[@mugendesu6977]

Thanks!

[@Ten.to.one.handmade]

Wish fitness channels would emphasise rotator health a lot more. I’ve been lifting 12 years now and have been dealing with rotator issues for the last 4. Thankfully no injuries in that area, but the impingements are very real

[@enigmatic7665]

Funny that you post this on my chest and shoulder day. Happy holidays guys!

[@NoTimeForThatNow]

If I could spend one month working out and eating with the Buff Dudes I would probably make 6 months’ worth of progress!

[@Barbell_Blonski]

You guys have been doing youtube for forever and yet still manage to put out quality and informative content everytime. Learned a lot from you guys so thanks for this my chest is lowkey lacking so this was realyl helpful. Keep it up. :)

[@buffdudes]

Appreciate the kind comment Dablonski, thank you! We'll try our best to keep the content coming.

[@Cosa7]

Feels like i’ve been watching you guys like forever! Respect for the longevity of your channel and at the same time staying relevant, funny, informative etc!

[@colinmacdonald2871]

Yup, damaged my rotator cuff years back and not done chest exercises since. Finally got into fixing it and started doing chest exercises. Great video.

[@tonydeluna8095]

Awesome content Buff dudes! As always Merry Christmas Hudson and Brandon

[@buffdudes]

Thanks Tony. Merry Christmas to you as well

[@tonydeluna8095]

@@buffdudes thank you buff family! 💪

[@aedrake1977]

Nailed it! Honest, brief, and to the point! Keep’em coming

[@huntmich]

This might be the best fitness video I've ever seen. Guy knows his stuff. Really impressive knowledge here.

[@conservator6734]

Thank you for the tip to build the upper chest with dumbells...awesome and thank you again Sir!

[@jaredfauber7507]

Good info, encouraging, humorous, you guys continue to kill it with all of your videos. Definitely enjoy following y’all for strength training content.

[@musclespumpbd8647]

Stay buff love from Bangladesh. Gainzzz are on

[@TheGert77]

Just stumbled in this a few weeks back . Applied some of the tips and can immediately feel a difference with activation. Thank you

[@R2-DPOO]

Love the tone of your videos, really encouraging

[@rossedwardmiller]

Starting push day with pec fly - John Meadows taught me to do it and the Buff Dudes reinforce that thinking. Better mind muscle connection, good stretch, and a jump start on the pump. 💪

[@kenhoover1639]

This video came in exactly the right time because I was posting on my social media page that I am getting stronger, but my chest is not getting bigger. Thank you for this excellent information. The very last point that you made when you said that most likely it is going to take a long time to develop a big chest was the most helpful part of the video.

[@JaredJuetten]

I let my chest go for a couple years after having developed a pretty damned good one at 30. I noticed it was starting to sag and I HAD to keep the moobs from forming. So far, Press exercises (I use band resistance pushups, multiple varieties), Unilateral Fly, and underhanded fly have been doing wonders for me. Definition is back, muscle feels solid, and more! I started doing them on my own/due to another program. But you hit the nail on the head here. I HIGHLY suggest all men of all ages get in on this. Stay consistent. Even if it's just ONE chest day per week.

[@germanorellana563]

Dudez! I tried all 3 of these exercises in my chest, back, core routine today. My chest is weak, also my left shoulder has a deformity. A separated AC joint. I been stuck on 35 lbs bench for like 3 months. Just last week got to 45 plates. In 1 week doing the cable exercises first made muscles and shoulders more stable. And now I’m at 55 lbs each side. Also been working on my core more. Love y’all videos dude!

[@germanorellana563]

Im 5’11 235 lbs. fitness journey of mine has changed a lot with a lot of the material from your videos.

[@MCA2A]

Dude, thank you for this video and in particular, the honesty. I'm 43 and making good progress since starting 4 months ago, but I'm a bit impatient and your advice at the end will help me stay calm when it takes years and not weeks.

[@paulfeery12]

Love this deep dive Brandon would love to see more like this. Haven’t done underhand dumbbell fly in years can’t wait to add this back in! Merry Buffmas

[@jamesahlgrimm4063]

I too love these videos. What I am eagerly waiting for is your shoulders version! I have been chasing the dream of 1xBW (215ish) shoulder press for MONTHS now!

[@scottmcmanus1453]

Your advice on rotator cuff is super good and important - especially for people with an office job where your posture may not be the best all the time and the slouching can even result in your humerus sitting a little to far forward. I've been dealing with some supraspinaitus tendonosis for a while and it is a real drag. Being disciplined about your rotator cuff training really pays off.

[@JohnnyShelton2468]

Yes we want to see more videos like this! Keep up the good work guys

[@12345678sharad]

That's why I love buff dudes !! Reality check my chest was puny until I worked on it consistently for 1 year 3 times a week to even get an idea I work out !!! It was painful I looked at it every day no change every month , none but I saw some in 3 to 4 months interval. Folks that is the reality , working 4 hours one day does not being any change , working every day an hour a day for 4 years does !

[@robhex5609]

Thanks dude, always had an issue with my upper chest. Gonna try that fly variation. Keep the great videos coming.

[@joaquindelrio2631]

Didn`t Know the underhand dumbbell fly exercise, thanks!

[@joeschmo2693]

Having a chronic elbow issue, not being able to do bench presses, I've come to value the double stack functional trainer. The one at my gym is a life fitness, with the 2 stacks set at an angle. You can drop the pullies to get a similar angle to the standing DB fly, lift them to hit the chest in general, or raise them even higher to get a decline like angle. I've rebuilt my chest in the last 2 years on that thing. I get a similar effect with bands by anchoring them wide and low, one on each side (I use the ends of my trap-bar).

[@trentjames3355]

I was so against wraps. For years. But the older I got an shit started hurting. Elbow wraps are a good life saver. They keep pressure on the affected area but also holds heat in so it dosnt stiffen up in between sets if your taking longer rest time. I am able to bench again with little to no elbow pain. Usually only have them on for heavy bench or till I'm completely warmed up. You can give that a shot n see if it helps.

[@pqlr8763]

Thank you for another fantastic video! Loved the inclusion of the Standing Underhand Dumbbell Fly. I'd like to add that the Reverse Grip Incline Dumbbell Press does the same for me. I'm a thin 6"3 guy in his mid-30s who works out on and off, and remember the first time I saw with the naked eye my clavicular area *literally blow up* from just two sessions of that exercise. I like the added support of the bench, as it allows me not to tire out the core too much and just focus on the chest. Thanks again! Greetings and love from Russia.

[@jasonmasterson7846]

Brandon, Thanks for being honest and direct with the information you guys put out. I looked for a while at some other channels and it was exactly like you describe. If you do this or that you'll be huge like me. I started going to the gym in March 21. More to try to get my life back then anything else. I'm 43 and weigh around 285. I joined a gym near my house that offers a trainer program. I haven't lost that much weight but my muscle mass has gone up 27 pounds and I've lost 34 pounds of body fat. When I started I could barely bench 135 six times. Now I'm hitting 235 twelve times. I've started showing my trainer your videos and I asked what he thought. He said "He's telling you the truth and that's rare." In sharing this I really wanted to just say thanks for helping me.

[@BlacksmithBets]

Great work with the weight loss and strength gains but I sorry to tell you that you definitely haven't put on 27lbs of muscle. Even if you were taking steroids and were a hyperresponder to anabolics that still would be unrealistic to gain that much I'm a year. Just to give you an idea, putting on 15 - 20lbs of lean muscle in your first year lifting is achievable if you're not using steroids and are also genetically gifted. A more realistic expectation is 10 - 15lbs of lean muscle in your first year and then after you have been training a while it will become increasingly harder to put on muscle so it then starts reducing to more like 10lbs a year then 5lbs once you're advanced. Good luck, I hope that helps you with knowing what you can realistically expect. Too many people have crazy expectations and give up completely when they aren't able to get close to achieving them so follow realistic channels like this one and most important of all, stay consistent!

[@mattm7426]

I have always done the standing dumbbell fly for upper chest except I use a cable. I find it works great

[@pondent]

bro! the 2 of you are amazing... thank you so much for bringing your experience skills and knowledge to KZbin!

[@WISDOMKING19]

THANKS FOR THE HARD WORK AND ANALISYS !!!

[@AletheAce]

I've been plateaued on my bench weight for several months now (while in most other exercises I make steady progress), and I don't necessarily feel chest activation during the bench. Definitely gonna try the rotator cuff warmup and the unilateral cable fly!

[@infinitychamber]

Oof, watching this is giving me some PTSD - I tore my pec major sternal head clean off of my humerus about two years ago and still haven't been the same in the gym since. Big physical trauma! Reminder too all buff dudes that going *too* deep (range of motion) on things like heavy bench and dips isn't necessary. Had plenty of talks with my surgeon and PT about it, and both agreed I was using too large of a range of motion, transferring the load of the heavy weight onto my shoulder joint, and the connection point on the humerus. Once you're at the point where your humerus (upper arm bone) is parallel with the torso (when your elbows reach your sides), the pec major is at full extension. Anything past that point is simply transferring load to the shoulder joint. If you don't believe me, try it - place a hand on the connection point between your pec major and humerus, where it inserts under the bicep, and really go for a dig, don't be shy. Then, go through the bench motion - it's clear that past parallel, the chest doesn't stretch/contract any further, but you'll feel the insertion and shoulder joint continue to lengthen. This is the point where you're transferring that weight from your chest muscle to all the (sadly) delicate tendons/ligaments of the shoulder. Chest exercises are awesome, and I used to LOVE chest day and going heavy. I did upper body mobility daily, and always warmed up with plenty of light sets. When my chest insertion tore, I only had 185 on the bar, and my max at the time was 275. So it's not always on your max that you can get hurt. That said, I do have higher chest insertions, and my cousin tore the same thing on the same side - so the surgeon thought genetics could be at play, too. Sorry for writing a book. It just traumatized me and I want to share my experience so others know: - Mobility is important - Warming up is important - Staying within a comfortable, functional range of motion and not hyperextending is key

[@gabri9022]

Do you mean that elbows should stop at chest level and not go behind your back? This is so important, thank you so much for sharing and helping others, I have screwed shoulders since childhood and trying to fix them for years without much success, still have some problems when doing incline db press without a bench using the side of bed as support, I felt scary noises from one shoulder and stopped

[@gottaplayusa]

I will add the underhand dumbbell fly to my routine- thanks!

[@DefiantBoyy]

A thing that helped me break my plateau was listening to Arnold and changing the levels on the incline and going really deep and heavy for the stretch. I am going to give the unilateral cable fly a go today!

[@jeffnorris211]

I started doing pull-ups regularly and the strengthened my clavicle head of my chest to the point where my incline bench isn’t far from my flat bench.

[@ernievc]

Chest is aesthetically my weakest muscle group. I needed this video. Thanks Buff Dudes! #StayBuff

[@nonononononononon5478]

BRUH!!! I have watched yall for awhile and tried yours and many many others - "guide to a big chest" and I have the same problem you did- my upper chest is shit.. and I work it out like crazy and never "feel" it! I am excited to try that dumb bell raise thingie majig! keep up the great work!

[@trentjames3355]

One thing I appreciate most is the part about things dont work for everyone. I say this all the time with my clients. Everyone is build different. An that's the 1 thing I love about lifting. So many variations can make huge differences for everyone in different ways. There is not 1 special way to get shit done. Do what your body responds to best, master that then play around with hand and body positioning. Awesome point to bring up for beginners N even intermediate guys who are having these kinds of issues 🤙

[@brooklynlevo]

On the last phase of the 12-weeks-programme and will incorporate this:) Much appreciated channel since Day 1!!!

[@LG_7984]

Great video. Thanks BUFF DUDES!

[@DanielMartinez-wj5dy]

Great video bro I’m about to start my journey back to getting fit and I’ve never thought about starting a cheat work out with cable flys to activate the muscles great tip 👍🏻💪🏻

[@andreprice2323]

Awesome vid as always

[@r4ytje]

After training for years myself, I am surprised by the extremely deep knowledge guys. Sometimes more a “fun” channel I love, but today a educational channel for sure! Respect! Always love the content 💪🙏🏻

[@jawneykegel6233]

Thank you. That was the best chest video I have seen. Very much appreciated.

[@JM-wf6mv]

Only buff dudes know the code😂💪, I really like these types of videos since it’s simple and straight to the point and breaks down what the muscle is doing, appreciate these types of videos.

[@buffdudes]

Thanks Joel 💪😎

[@therealmr.incredible3179]

@@buffdudes sets and reps??

[@jurnee21485]

The most affective chest video I've ever come across! Appreciate you my dude!

[@devinivie9784]

Great video, as always. I will definitely add in the Underhand Dumbbell Fly into my routine. Looks like solid advice. Thank you.

[@marktaylor6043]

Excellent! This video is absolutely awesome. Find out what works best for you 👍👍

[@thpain9501]

Love this very honest info it takes a long time to develop a chest it took my years even tho I been lifting since high school lots of mistakes made and had to learn different approaches to this

[@RevolutionDrummer47]

I am loving the realness of this series, and you guys in general. Thank you!

[@kaseymaharaj9320]

Great video bro, learned alot from you over the years. Thanks for the insight on these exercises.

[@chrisl9162]

Excellent video. Thanks for these deep dive videos. Love these and the fun videos mixed up like you guys do. Thanks for this one I learned a lot.

[@sapio0o]

Just get over 225lb/102kg bench press for reps or 135lb/61kg on the dips for reps and you will have some chest. No bullshit, just hard work for years. It won't happen overnight.

[@Alexor715]

Wiser words have never been said. Bunch of small, isolated exercises (DBs, cables etc...) are great when it comes to tone and "chisel" those muscles. But you can't tone what you don't have... Heavy compound movements (yes those scary, unpleasant benches, squats, DLs, OHPs, pullups etc.. you never wanna do) and lots of patience is what builds those muscles.

[@sapio0o]

@@Alexor715 Exactly.

[@Oviton]

I've been following your tips and advice for some time now. I've always felt like I can trust the exercises and the advice you give. Besides, it helps a lot to see why I shouldn't fall for all the noise of the "quick and easy" people out there. So really appreciate these videos (and all the other stuff) you're making.

[@rokasjankevicius931]

Would be interesting to see videos like this for all muscle groups.

[@GavinBrown]

Merry Xmas🎄 Cheers for all the vids.

[@BlacEyedPriest765]

Thanks for the content.You guy's Rock. You Make Weights fun and exciting again 💪

[@thekingdomofanimals8323]

One of my favorite muscle groups to train. Let's all kill it today like the buff dudes did 💪😤

[@shayk4791]

It's cool how this channel has been consistently good since the start yet somehow still matured since

[@amanjamwal7528]

Great video, really like your vibe, you seem quite knowledgeable about muscular anatomy.. so that helped me learn a fair bit. Thanks and have a blessed 2022!

[@Madbro204]

My favourite upper chest exercise is the single arm machine press, it is easy though to fuck up your triceps if you’re not focusing on form though and I usually see my form lag when I’m about to fail

[@miroslavgoranov9090]

Best video i have seen for a while. Thanks a lot, buff dudes 💪💪

[@zheros81]

Awesome video, just in time since I've been looking for additional chest exercises! Been working through your cutting program, although I'm basically using it as a bulking program since I've have a change of goals. I've been altering the workouts as I go to what feels best for me, but I'm moving on to phase 2 next week! Looking forward to upping the difficulty and challenging myself. Love what you guys put out, happy holidays!

[@jfelton3583]

This was very interesting and insightful.... Really appreciated this video

[@nikhilns3731]

Thanks buff dudes will follow these tips.Was good thank you 😊

[@ernest1576]

Your right brother it took a long time for me to grow my chest the gains were minimal but I stuck it out mines some what ok I'm still working on it

[@NDemanuele1]

Buff Dude #1 is right!; Sometimes you have to tweak your positioning with regard to your elbows, etc. Also, in the 90s ( I'm older now) there was a big push for full ROM. However, everyone is structured differently and you really need to experiment with ROM to get the best "Pec-Tavation" for you!! Don't be so concerned what the "KZbin Talking Heads" say or think! Figure out how YOU can get the most optimal feel or activation for your structure!

[@andrewskratt9552]

im on the bowl doing mucus diarrhea .messy wipe got a bit on my finger lets go brandon

[@percy3744]

For me the first thing I food for a whole year was just push ups then I started to use weights after I got to elite level using my body weight

[@dshepard05]

Wow, great advice. I miss the entertainment, fun and The Bros’. Buff Babes; but a serious information video is great too. Thank you for reinforcing the shoulder health aspects of benching.

[@aimankler]

Going to try the unilateral cable flys next time! Really enjoyed the video Brandon

[@Anbennar_Guide]

Thabk you for bringing up the external rotations for the rotator cuff. I bench regulary but about a year ago I severly strained a rotator cuff and it hasnt veen the same since. Im definitely going to incorporate that into my workout

[@CyberSpiral11235]

I unfortunately am one of those people who sustained an injury with the bench press. Actually, I sustained the initial injury with the skull crusher which hyper-extended my left shoulder and messed up the rotator cuff tendons. But then I inflamed them further with the barbell bench press. So barbell bench press is now a no-go for me. But I'm going to try some other things to try to make up for it. I picked up some good ideas from this video. Thanks!

[@R2-DPOO]

These videos are so good, love what you guys bring

[@ShrewsburyMon]

Thanks for another great video with excellent information. I will be trying the last exercise, I know what you mean about finding the right exercise to activate the chest. For me I found cable flies whilst lying down flat and incline really good for this, more so when I introduced supinated and pronated grips alternately. Low weight, long squeeze at the Cross over. Best wishes from England 💪🏻

[@buffdudes]

Thanks Shrewsbury. Happy holidays. 💪😎

[@alexandrecadet6897]

Merry Christmas Buff dudes!

[@SxSxG666]

For me my chest is the slowest growing muscle of my body. It took me ages to comfortably bench more then my body weight and I couldn't feel a good connection with the movement for years. But it gets better and better. Patience is the key.

[@CaptainCowboy476]

Great points. Everyone has different genetics ,insertions,origins in each muscle group

[@jimnahirniak4816]

Thanks. Well done as usual.

[@yashshah3505]

Legit got done with my chest day like 2hours ago 😂

[@aabirb4036]

Same here bro 😂

[@HippySpeedballPodcast]

Saaaame! Haha Chest, Shoulders and triceps today.

[@cotymedeiros2153]

Yo me too! Hit a new pr today. It's a good day

[@danclark2741]

Great guide & tips! Similar for lats or back in general would be great as many people (myself included) struggle connecting and developing this area.

[@jamescoyle7808]

buff dudes I enjoy all your videos. Keep up the good work

[@VikingSteve1983]

Thanks Brandon this video was a weight off my chest... Jokes aside great advice, it has taken me a few years through hard work and consistency to develop my chest. 💪 Merry Christmas Buff dudes and girls 🎅

[@buffdudes]

💪😜 Merry Christmas Steve!

[@bige2012]

underhand db fly & others, are even better using cables- better constant tension

[@iamfearless6486]

Good videos bro! Stay buff 💪🏻💪🏻

[@robbo8074]

I've actually found for a while now going heavy on a machine or cable fly as 1st exercise is blowing my chest up, follow it up with the presses.

[@BruceLeroyUK]

Great info as always.

[@robrhodes6211]

Great content and very inspirational. I’ve noticed in a few comments people chatting about your programs. Where can I access these? Says sold out on your Facebook page? Thanks

[@twentyonetortas5921]

3:08 any ways to train the chest for functional things with no equipment?