How to Target EVERY Part of your Chest (Most videos get this wrong)

[@DavisDiley]

Train with me on my app | 7-Day Free Trial | $8.99/mo Go to📲 www.myliftfitness.com IMPORTANT INFO➡️ I wrote the guide out for you here👇🏼 Flat - arms angled - more mid pec Flat - reverse grip, arms in - more upper pec Incline - big arch - still more mid pec! Incline - back flat - more upper pec Vertical - arms forward - upper pec & front delt Vertical - arms out - front & side Deltoids Flat Fly - arms horizontal - mid pec Hips up Fly - arms angled down - more low pec Please understand that there is going to be a lot of crossover. These are not absolute… For instance, just because you’re doing a flat press to target the mid pecs, doesn’t mean you’re not also training other regions of the pecs at all. This is intended to help you know how to direct the *primary focus* of an exercise 👌🏼 I hope this makes it much more simple for you.

[@tonynorris1506]

@DavisDaily 2 quick questions that are never covered in influencer videos on YT which I feel are VITAL for the 2 types of movements. 1. For Rear Delt raise movements when hunched over and arms hanging down fully, do the elbows need to be fully flared out to the side making your shoulders fully internally rotated while doing the movements w/DBs going out 100% directly beside of you... OR, do you do a neutral shoulder position which naturally tucks the elbows a tad bit with your forearms sticking forward the most, which makes your elbows slightly arc rearward on the way up following the elbow path? 2. When doing adduction movements for chest (DB Low to Highs to upper chest as an example) Should you have your scapula retracted/external rotated shoulder the same as benching OR For adduction movements, do you allow your shoulders to internally rotate to allow your biceps to force each pec even further into the center line of the sternum? I would LOVE to hear back as I do both ways for Rear delts and chest adduction, starting out internally rotated and then going more neutral/externally rotated near the end to get some extra strength, But wondering if I should only do 1 of the 2... 🤔

[@dragos9648]

Hey , I know it's not related to the video but should I lower the weight if my tendons snap and hurt when i workout the triceps?

[@WerewolfMikey2004]

Thank you for this, Davis, for making me learn ❤❤

[@agaddi9193]

Listen to Dorian Yates is more effectively than this…. Keep it Simple and Train Hard.

[@Quepro12453]

Is there a way to bench without the bench itself I feel like it reduces core strength if I have some assist at my back

[@calvinwalls4995]

Instructions unclear: My bench now has pecs.

[@cannon4854]

Can confirm, I am the bench.

[@zzguyy9421]

Can confirm, i am the pecs

[@Yuvrajsingh71377]

Can confirm , I am the dumbbell

[@cana3175]

Can confirm, I am the instructions

[@KD_gamesnxbavm]

@@cana3175I can’t confirm wtf are y’all talking about 😂

[@Random_5tuff]

Bro's editor just wants to see his family... 😭😭😭

[@jaro457]

😂😂 Good one 👍🏻

[@-_--__---___----]

He edits them himself

[@jaro457]

@@-_--__---___---- Ok...but its still funny 👍🏻🤣

[@DJ-tq1ht]

XD

[@geraldbaker8693]

Seriously, this was edited with life or death level focus.

[@supriyo_431]

If you lay down on the bench for 5mins, you will target a decent nap....

[@eduardodifarnecio2336]

😂😂😂

[@Walmart_bag199]

💀💀💀

[@latestcentury8374]

😂😂😂😂😂

[@ArjunMangat69]

I’m a physiotherapist and part of the requirements to become certified was taking an anatomy class and what we learned was that there is no middle chest, just the upper and lower portion of the chest

[@luizansounds]

i was just gonna say that, people keep perpetuating misinformation

[@hertz1857]

i appreciate your comment, i am not a physiotherapist and even i know that there isnt such a thing as "middle pec". this guy often spreads simar misinformation and his videos is liked mostly because of the edits.

[@gregorysandy2960]

It might not be a medically true but for body sculpting calling it that has some merit, as in that those exercises that target the ‘middle pec’ would mostly like spread impact over the pecs as a whole and not really add to the definition as the others.

[@soapparentlyyoucanchangeyo1449]

You can still target the middle fibers of the chest, the pectoralis major is actually one big muscle with no distinct upper or lower portion, but the fibers do run in a way were you can target specific parts of it - hell I came back to fitness after a while and made my middle part of the chest very sore, without any soreness in my lower part

[@zargoyx7567]

there actually is, watch your anatomy textbook. The m. pectoralis major has three parts: Pars clavicularis (upper), Pars sternocostalis (middle) and Pars abdominalis (lower).

[@mr.almezeini647]

Instructions unclear... Now my bench is pregnant 🤰

[@kopkiwi08]

Somewhere Sean N is having a stroke and Jeff Nippard is calling the ambulance

[@justfrank5661]

Love Jeff Nippard!!😁😁😁🤣🤣🤣

[@GameN3rdz]

​@@justfrank5661😂

[@ordinarryalien]

"If you raise up like this..." Oh, boy... 😳

[@n_-_-]

😂 accidental hip thrust 😂

[@BigJuice234]

Probably the best visual representation of all the possible ways to “press” dumbbells for different muscle activation, nice video

[@Jokades]

There are only 2 heads. Upper and lower. No mid

[@Lp.goes.gym.]

nah clavicular and sternal costal heads

[@Jokades]

@@Lp.goes.gym. basically same💀

[@zargoyx7567]

there is clavicular, sternocostal and an abdominal head

[@gallandmikaelr.angcon5291]

​@@JokadesUhmm... So, are you saying that you can grow your overall lower chest just by doing some dips ??? Like it targets the Lower head so... Please reply.

[@keagenmccartha7412]

the "middle pecs" is a dead giveaway someone is just talking out of their ass 🤣

[@LoweMartin-ew7ee]

Yeeeeea im all for believing you can put more tension on multiple parts of your chest not just top and lower but “middle pecs” is where I draw the bs line😭

[@onionman8160]

Thanks, Mr. Expert.

[@fried_7332]

Clavicular head, sternal head, abdominal head a.k.a upper, middle, lower pecs - that ring a bell ? Oh nvm, someone who skipped biology classes and comments stupid sh*t out of his ass wouldn't be able to comprehend this anyways

[@some_wookie2276]

he is not

[@KahrlinWatersshelford]

Faxs bro

[@emmanuelawaa-fred8820]

The video theme, attitude, Confidence and overall body physic is unbeatable 💪

[@gigachad1859]

Love this detailed Guide

[@cescosa4404]

It’s false there is no middle pec there’s only the upper and lower and that’s not how you target it they are targeted through benching on an incline and decline but most peoples lower chest grows really well on a regular bench press so that means you don’t need to to decline bench press

[@llose2749]

​@@cescosa4404true

[@xVincentVanGOATx]

@@cescosa4404exactly lol these people don't even know the basics 😭

[@ryan8115]

Detailed guide of 💩

[@kevinab3874]

It's unnecessary details, there isn't even a "lower pec"

[@sumukhar3583]

Davis literally gives the best workout guidance (with world class editing). Pure info no BS.. Really greatful for such tutorials..

[@kylejohnson2977]

Literally ALL BS 😭. Theres no such thing as the middle pecs 🤦🏽‍♂️; also having your shoulders at a 90 degree angle is dangerous, this is common knowledge.

[@synergyrevolution2332]

​@@kylejohnson2977You're saying what he teaches is BS simply because of the name he uses? Lol. I don't even follow this guy but when I look past petty and meaningless things like names, I can see that he actually makes some sense.

[@kylejohnson2977]

@@synergyrevolution2332 if you don’t even know the basic anatomy and you try to add a nonexistent muscle while simultaneously try to show people how to train said nonexistent muscle, then we’re already off to a bad start. It wouldn’t make sense to entertain his bs any further. But I understand if you still find value in listening to him although personally, if you’re already getting THAT wrong, what else are you getting wrong. Y’know?

[@arthurfleck629]

@@kylejohnson2977I see where you’re coming from bro, but I suspect you may have overlooked a crucial detail here. Davis never specifically referred to that area of the pecs as being its own individual muscle, which of course it isn’t, there are only two, not three, those two being the Pectoralis major and Pectoral minor (I don’t yet personally know which is the upper pec and which is the lower pec). He could have instead been educating us how to a certain portion of the fibres in both of these muscles which make up the area of the chest we’d call the middle, thus meaning we’d be targeting specific fibres of both muscles, not all of course, nobody can do that in just one single chest exercise, even less so a single set. Again, it’s just an idea, I don't know what he means when he talks of the “middle chest” either, but I remember Zyzz talking about how the chest can be worked from at least ten different angles, and the chest obviously isn’t composed of ten different muscles, so this could be a similar or identical circumstance. From what I’ve learned so far, a hell of a lot of chest training is angle dependent, much like most other muscles.

[@Tj.bate13]

Kyle Johnson is right. This video is all BS. Incline bench press to work your upper chest. Upright bench for delts, flat bench for chest. New research has also shown that incline bench works the whole chest the same as a flat press, but works the upper chest better

[@sealedindictment]

ok how, when all the pec fibers meet at a single point on the shoulder?

[@sayncevizoglu1057]

this guy is one of the best instruction video maker if not the best. short and clear, no bs.

[@OsandaTishan-le3do]

This editing is damn good ❤

[@erikarnold5220]

This is hands down the best chest tutorial video ive ever watched.

[@pepijndegroot7728]

Yes lets ignore that the chest only has 2 heads

[@dereckvineyard5792]

Yes, let’s also ignore the chest has fibers running at 3 different angles

[@RK-sb7zz]

The pec major an minor are separate muscles. They arent one muscle with two heads Like The biceps. And Like The other guy told you, its Important in which direction the fibers go.

[@imhungry8882]

This channel has massively improved my form and gains. Thanks man

[@Msmithjonesraven]

All these lessons before workout is godsend

[@xtechtips152]

I randomly came to this channel and god its so informative and free, i feel like crying 😢 😭

[@xthe_nojx5820]

Cry if you must. Then we lift.

[@darkzs3126]

Chill

[@markjose2948]

Bro thanks for the tips! Big help! All love bruh keept itup!💪❤️💪❤️💪

[@kay9i9]

this guy has the moost accurate explanations videos. The Editor is a godKing

[@OrkhanMammadoff]

Finally,proper chest workout only using one bench. Thanks.

[@xVincentVanGOATx]

There is no "middle pecs" it's jst upper and lower

[@The_Patbey]

@@xVincentVanGOATx why can you split the chest in 2 parts but not 3?

[@xVincentVanGOATx]

@@The_Patbey because the chest is made up of the upper and lower there is no such thing as the "middle" lol it's jst basic anatomy anyone who says otherwise is slow

[@The_Patbey]

@@xVincentVanGOATx and where exactly does it go from the upper part to the lower part? Whats the anatomical difference? I mean, there must be a reason why you can split the chest into two parts only, right?

[@xVincentVanGOATx]

@@The_Patbey dude it's split into 2 muscles take ur arm for example do you think it's jst one big muscle? No jst like ur arm the chest is made up of more than one and for the chest it is upper and lower there is no such thing as a middle chest its all bro science

[@darinelbarrios1877]

I don’t workout just enjoy these videos

[@iisahrul1689]

Thanks DavisDiley

[@belarusparapotenciamundial5023]

The second one surprised me a lot, I’ll try it looks so effective

[@yashh7449]

perfect video covering all chest exercises i would ever need ,,, thank you so much ❤

[@UnosHombreBlanco]

I only listen to 4 guys. Your defo one of them. Big up, all your tips have helped me. Went from 141.2 lbs to probably just shy of 200 now. Appreciate you and everything you do for not just me but thousands more. . love from Scotland. ✌🏼

[@DJ-tq1ht]

Thnx for these shorts, they are time savers!

[@cataclysmicbane9068]

Need more lower pec workouts.

[@erikthomas2385]

Thank you. I have GOT (& I definitely am 👍🏽) paying far more attention to your content. This was important information. Excellent

[@jxliospeaks]

Glad that lower adj pec fly is gettsome shine now. Been doing those for years

[@Up-hill-Battle]

Valuable content! Love it

[@ismaelharoun6929]

This video is considered one of the explanatory videos that I liked very much on your esteemed channel, and the details about the correct performance of the exercise according to the different positions and muscles to be targeted... Thank you, sir.

[@nigelsylvester3866]

It’s targeting the lower pecs for me dawg! Was on the edge of my bench waiting for that one. 🔥

[@valinogoldberg2475]

Impressive content. Thank you for this.

[@Tantium]

Pushing back into the bench with your mid back is so key for incline dumbbell press

[@meina0614]

Everything sounds right except the shoulder press. Both variations target the anterior delt. No load is being applied on the side delt and it acts more like a stabilizer in that position.

[@smarsher3539]

You have the best editor in the fitness industry IMO

[@skrubosaurus9744]

He edits them himself 💪

[@megaptera7674]

Incredible video as always Davis ! I wanted to thank you for putting so much effort into your videos and editing ... It must have taken time, but the result is so professional ! Thanks to you, I got some great tips on how to start lifting and on top of that I got the passion you put into these videos ! Keep up the good work 💪 Crazy physique by the way ! 🔥

[@nazneenshayara4603]

Amazing explanation every detail very inspiring. Well done keep going.

[@potapotapotapotapotapota]

lower pecs activate really well just doing straight adduction from 90

[@user-el8gk9oz5x]

Those incline dumbell presses I see done wrong so often. Definitely a good tip for people to keep their back against the bench. You don’t want an arch like you see most people doing since it just turns it into a flat press

[@Eswarr]

Bro's here to save gym community ❤

[@xVincentVanGOATx]

There is no "middle pecs" it's jst upper and lower

[@ossada]

Your videos are just too good

[@S.R.SERUM75]

Wow!!! I'm lookin' forward to Chest Day after watching this short. Appreciate you💯

[@stevenrobert6375]

such a meticulous video on muscle workout ❤❤

[@AhrensMind]

This is always good, straight forward stuff 👌

[@triggeredcat120]

The instructions and editing is phenomenal

[@AbDirkie]

Well, mostly the editing though

[@Bene_Singularis]

this is gold content

[@francobo8509]

This is incredibly helpful

[@JoeyGaglioti]

Love these videos. Not trolling but when I see people do that crazy back arch on an incline bench I wonder why they don’t just do a flat bench. Never understand that

[@MaevrickOfficial]

Thank you. I needed this.

[@muspelling]

Thanks man. You look great.

[@zeyy84]

From now on I’m gonna start doing lower chests this way

[@boussasli4807]

That’s big. Thanx brah😮

[@Itsyesfahad]

Mofo has the best GYM editing shit and I love it !

[@PKshockwave]

These are really great! Seriously 👏

[@CosmicFist]

Do this for pull up variations please 😭

[@RicardoSilva-hk2er]

The press with the hands close and supinated does not target the clavicular head of the chest, it hits the front head of the shoulder.

[@ternyataislam]

This video is very smooth and clean

[@user-qt7pg9cz2s]

Instructions and illustrations too clear! I got a Mr Olympia medal after this short

[@mstfamash]

Amazing, we need more muscles and exercises explaining like this 💪🔥

[@xVincentVanGOATx]

There is no "middle pecs" it's jst upper and lower

[@devonowens4835]

This guy is legit💯

[@mitoali5151]

straight to the point

[@kwesijenkins9223]

Appreciate it bro

[@more_zey]

So weird, i now feel like working out. Though irl, I won't see the red shaded area as I'm working out to show the muscle I'm working on😂

[@FormerlyKnownAsAndrew]

No more hateration... holleration.

[@Yoshii1023]

Someone like this so I can come back to this later when I workout

[@Yamas258]

Your vids are always perfect for quick form checks when I’m at gym . In general, quick to point while others yap on

[@axlock5409]

Can you make a video about it landmine rows and what muscle fibres of the lats they target

[@hidankakuzu6052]

Now this is peak fitness tutorial. Thanks for this. Will do everything tomorrow. 😊

[@xVincentVanGOATx]

There is no "middle pecs" it's jst upper and lower

[@halivudestevez2]

that lower-pack tip will be useful for me!

[@halivudestevez2]

pecs

[@roaddogg567]

Great tip, thanks

[@bltd8470]

This is great. Most bodybuilders need a Physics 101 course.

[@ryan8115]

😂😂😂anatomy you mean plus you know what's really funny,this guy is completely wrong😂😂

[@AployHD]

If a video ever needed to get saved, its this one.

[@johnnyw329]

Just what i needed! I've been trying to grow my upper pecs and this video confirms I've been on the right track with exc selection

[@CC-iy3ko]

Don't choose reverse grip bench tho, just incline movements

[@xVincentVanGOATx]

There is no "middle pecs" it's jst upper and lower

[@johnnyw329]

@@CC-iy3ko The reverse grip press is pretty effective at hitting the upper pecs from what I've been trying so far

[@johnnyw329]

@@xVincentVanGOATx Technically the sternal head of the pecs is considered the middle chest

[@CC-iy3ko]

@@xVincentVanGOATx bro you gotta do something better with your time than to spam this under every comment

[@EverybodyIsOnSteroids]

Davis you are arguably one of the best ones out there.

[@kevinab3874]

At spreading false information

[@EverybodyIsOnSteroids]

@@kevinab3874 I can’t but ask what specifically is the misinformation about? I’ve been working out (inconsistently) for about 20 years now since I was 15 and I tend to be on the science side of the muscle hustle culture and so I honestly believe I have a pretty good understanding of human anatomy and the effect of physical exercise on human body. I mean you could find flaws in any almost every ytube gym video but Davis seems to be pretty consistent… valuable

[@KA-hw4ec]

Love your video editing man 👌🏽

[@amitbhattacharya356]

Difficult thing is to keep remembering this for a newbie.

[@julianrodriguez1912]

Thank you bro thank you for this

[@johnonwuka6145]

Man! The editing...👌🏿👌🏿

[@Arryiz]

No such think as middle pecs, only upper and lower 🙌🏼

[@midoriya7775]

Thanks!

[@D.lostinanime]

Bri u trtorial are an fire 😂

[@salihdegirmenci1725]

Davis can you make a video showing us what you ate to lose 100 lbs? The content is amazing btw

[@xVincentVanGOATx]

There is no "middle pecs" it's jst upper and lower

[@JM1992]

@@xVincentVanGOATxyou must be bored to spam the same comments

[@mariostekic]

I just love every video, pedagogic explained 👌😮😎💪

[@xVincentVanGOATx]

There is no "middle pecs" it's jst upper and lower

[@Ireallycantthinkofahandle]

I forgot to sub and save a video from this guy months ago and have been trying to find the channel again, thank god it came back up in my YT feed

[@rishabhsingh3955]

Going to save this

[@shreyanshsinghal1552]

You look like Chris Williamson's buff younger brother.

[@Ambitionmma]

Such great information for us noobs! Well really… for anyone! We all appreciate your content so much!

[@z3ny156]

Such a damn good video. As a beginner a lot of the time I can't quite feel the muscles I'm working properly even if I rly pay attention to my form and lower the weight so stuff like this is so helpful

[@paradise9151]

Sorry to tell you, but most of this is garbage... 1. There is no middle pec. There is only the upper and lower. 2 Heads. 2. Doing shoulder presses with your arms directly out to the side is dangerous, and it puts your shoulders in an unnatural pressing position. 3. The side delts, aka the lateral delts do not work on shoulder presses very much.

[@Jacob-ns8rc]

@@paradise9151 All 3 points you made are correct. Most of this guys tutorials are factually wrong

[@ameagorthenny8964]

Lolz. Will save this and watch till memorise 😂

[@adam5101]

Great explanation - great tips to go by.

[@anasbendahou7722]

For the underhand dumbell press I suggest doing It on 15 dégrée bench with 20-30 degree elbow from torso

[@0021hej]

No, its pretty clear and a science based fact that incline db/barbell press has a high effect on the whole pec area.

[@tracyvinning4852]

Yo appreciate you guy this really helped me with a problem I've been having with my upper chest and tells not growing as much and this really helped my so thanks guy appreciate ya🗿👍🏻💪🏻

[@robot4258]

Another great video