How to Build A Defined Chest

In this QUAH Sal, Adam, & Justin answer the question “ How do you develop the upper chest?”
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• Grow Your Chest with t...
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Video - • #1379: How to Develop ...
“How to Develop the Upper Chest“
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[@unpopularopinion149]

I’ve found flat bench and incline dumbbell press to be better than incline barbell. Dumbbell allows you to close the chest and get better range of motion and size.

[@anakindean6434]

you probably dont care but does anybody know of a way to get back into an instagram account? I was dumb forgot my password. I would appreciate any tips you can give me.

[@anakindean6434]

@Grant Kabir Thanks so much for your reply. I got to the site on google and im trying it out now. Looks like it's gonna take a while so I will reply here later when my account password hopefully is recovered.

[@anakindean6434]

@Grant Kabir It did the trick and I actually got access to my account again. I'm so happy:D Thank you so much you really help me out!

[@grantkabir3064]

@Anakin Dean No problem :)

[@GluttonforPunishment]

Flat barbell bench and incline dumbbell press is a great combo until it isn't anymore. What works "best" seems to change every few months. Not by much, but switching between flat bench and incline db, and incline bb bench with another accessory like db flat or push ups, is a better option than grinding away the same 2 exercises for life since that tends to lead to plateaus and boredom.

[@blakemcmahan3960]

Incline dumbbell helped me the most

[@KnuckleHead1983]

That’s what I’m doing now cause I wanna work on my upper chest more

[@CanadiaNole]

@@KnuckleHead1983 how inclined do you set the bench? Closer to flat or closer to a seated position?

[@KnuckleHead1983]

@@CanadiaNole both

[@KnuckleHead1983]

@@CanadiaNole was doing 30 degree angle but now doing 45 degree angle and I like it better

[@CanadiaNole]

@@KnuckleHead1983 thank you brother 🙏🏽🙏🏽

[@rubenvaldez6715]

Adam, dude your point on teaching the retraction and depression of the scapula through incline press over flat chest press is fucking brilliant!

[@itr9788]

Amazing info. I have large double jointed shoulder blades. I have always had issues retracting them to set up for a big bench. I switched over to incline only, and the position helps me line up my shoulders perfectly.

[@kevinantoine4891]

Does your arm fall out of your shoulder socket when you explosively move your body? Mine will literally get out of socket

[@balasaravanan500]

I didn't know how much of the best of the best Incline Dumbbell Press is until I watched this video. Thank you very much for your help

[@iamtrillahd]

I saw my MOST upper chest progression during my 2 years of incarceration. The gym got closed for 4 weeks(don't ask lol) and I resorted to Push Up Protocol (25 push ups, rest for 2 mins - get to 500 at least) My chest BLEW UP! This was after 1 year of Heavy weight lifting, incline bench, flat, cables etc. One month of Push Up Protocol, 3 days out of the week gave me unreal results. BUT, it's a gruesome workout mentally and physically to do. I would get to 700 or so and it would take me 2 hours.

[@user-og9nl5mt1b]

Not everyone have that much time or stamina

[@iamtrillahd]

@@user-og9nl5mt1b they key is going to failure. Work with what u got.

[@housecanrun9198]

gotta have certain form to prioritize chest

[@iamtrillahd]

@@housecanrun9198 Nope. You just go to absolute failure. After about 150 push ups even with non perfect form those muscles will get exhausted and the pecs(and others) will kick in. Trust me after doing this for 2 months I noticed gains not only in my shoulders and chest, but my tripceps, my BACK, my BICEPS and even my abs.

[@vacinadefrangoedurateston2532]

Gonna try that.

[@radstyle]

I actually love doing decline reverse close grip bench press. Unbelievable results you could actually feel the tendons and muscle fibers tearing down and twitching. You got to give it a try. Kind of a pain in the ass getting in and Off the Bench but once you're in there you'll be able to really smash a lot of weight and feel it the next day

[@mrandrewbowman]

You guys are great. Love your stuff

[@daryllndemmayah4874]

The variation that worked for me was BB flat, Incline DB press and Dips. Flat gets mass while the DB incline and Dips give a more aesthetic and 3D look.

[@VybesAtoshi]

Great and kinda crazy to hear them saying this because I literally just in the last couple weeks, stopped doing flat bench and only do incline and overhead now at every angle, and going heavier on the incline, and the results are immediate.

[@dearolddad4319]

MindPump Adam said to retract my shoulders to get more into the chest during presses…. Thanks! Cause I been trying to develops mines! Anymore chest vids would be great 😁👍🏾

[@MindPumpShow]

Check these out! kzbin.info/www/bejne/q5TFn36vl7N5prs kzbin.info/www/bejne/bX-XlGyLl9FpfM0

[@zdenek3010]

I do barbell flat bench, OHP in strenght rep ranges. In higher rep ranges I do variations of those but those are either 45° incline as OHP variant and close grip for bench press. I also do dips and 30° incline dumbbell press as accessories with even higher rep range.

[@subhaanraza5611]

Try incline 30 degrees barbell press close grip and stop jus bout a few inches of the chest that full tension jus around 90degrees

[@Andrew-lh7hv]

Incline pressups then flat pressups is what I do for chest along with dips and resistance bands flys

[@LawrenceAdjah]

This is gold.

[@MindPumpShow]

Thank you!

[@MM-ug5ec]

Everyone's different, but I found different variations of pushups have built up my chest more than any benching. Especially weighted and pushups with rings. My pecs have become one of my best body parts.

[@UmeshBx]

Weighted pushup are 🔥. The ONLY problem with them however, is balancing the damn plate on your back (especially as you progressively overload). For example, i did 22.5kg. 20kg big plate and a small 2.5kg plate, and the small 2.5kg plate always falls off mid set 😭. Trying to find a solution to this.

[@azniscannedrice]

Bro, I think we're twins. Basically all my chest development has been due to an assortment of weighted pushups, ring pushups, decline close grip pushups, dips. Pushups are definitely underrated for chest hypertrophy. They provide great stimulus while being easy to recover from. I've always felt my chest more with pushups than any other free weight exercise.

[@azniscannedrice]

@@UmeshBx Check out the kensui vest. It's a weight vest that you can load plates onto pretty easily. I have one and it's a godsend for weighted calisthenics. It is pretty pricey though.

[@jacobsinger7077]

@@UmeshBx wear a backpack put weight inside of it

[@MM-ug5ec]

@@UmeshBx I use weighted vest bro.

[@PatrickMC]

surprsingly out of the three. Decline was the one that gave me significant definition and aesthetic changes, and it happened quickly. There are also some interesting studies showing greater overall benefit of decline over flat.

[@xerikl]

Dips are just better

[@Alex-il6pn]

The bench also has the most studies done about it, and there a study showed there is not much of a difference in activation in the upper chest and mid from flat to incline. Well it's a small difference, but if I'm being honest if you get a heavy bench, your upper, mid, and lower will not be small. My friend use to call me a pirate because I had a sunken chest, I can now press 405 and my chest is huge.

[@blahblahblah3330]

What was your go-2 💉?

[@Alex-il6pn]

@blahblahblah3330 all of them hahahaha 😆 , naw, none man I'm just a bigger guy with a lot of drive.

[@anthonyb9196]

I love doing incline which covers my front delts. I do side and rear delts on back day.

[@MindPumpShow]

💪

[@princekiki33]

I heard the press is also a good excercise for upper chest

[@Lorenzo-gt3xg]

I tried reverse grip bench press, my upper chest sore next morning. Part of my chest routine since then

[@DCD4Ever]

On an incline bench press or a flat bench press?

[@nate8415]

Incline or flat

[@sweaty2palms915]

i fully agree, reverse grip flat bench has done more for my upper chest than any other exercise.

[@Lorenzo-gt3xg]

@@DCD4Ever flat

[@Lorenzo-gt3xg]

@@nate8415 flat

[@elkoikan5993]

Bench press is still our strength bench mark!

[@paulcook7611]

Decline bench hit me so much more than flat or incline . If Good enough for Dorian Yates, good enough for me 😊

[@rocketeightyseven1823]

It's something I've preached for years! I ask anyone to pose and try to pop out your upper chest. You will always see guys grab their wrists and they will pull their arms down toward their body and connect with their upper chest and make it pop out. That movement mimics the path of the decline press.

[@meyr1992]

Dips are a million times better than decline

[@KnuckleHead1983]

I have been doing decline cause I have a bad shoulder and can’t do dips

[@farhanhussain_]

What about old school pull overs? I read that it was main focus for chest development when benches were not invented

[@peniskocum3295]

thats a latissimus dorsi exercise

[@micahasher7600]

Depends on the hand position. Palms down is chest

[@bullseye3054]

@@micahasher7600 no

[@2jz-boi]

it definitely works chest, it's a beast of an exercise

[@finnbarmccready3383]

Bouncing the warmup💀

[@loopba]

Decline works best for me, think its down to the arm length/geometry

[@frankie3569]

bench and overhead press

[@ovathere93]

Hammer Strength Decline press.

[@Anymonous246]

Only doing dips, incline barbell press and cable flys. Thoughts everyone?

[@mcjimmytonic9507]

What angle would you guys say is the most optimal? 15degree or 30?

[@stevenseagal4987]

From my past research, many say to use under 30 degrees (use various angles) Anything above that and you are using more front delts.

[@willh1655]

Mr. Schwarzenegger said he built his chest best with lower angle incline. I would use both angles, by switching every week.

[@patrickmcdonagh539]

Incline using the football bar

[@davidcabrera8443]

I'm doing a 3 day full body routine. What would be best to hit all three parts of my chest, should I hit all three parts on the same day or could i isolate each part each day? I feel my front delts get overworked when I train all the parts on the same day? Thanks!

[@loganheinen8627]

The way I look at hit if your gonna hit a muscle group might as well hit the whole muscle group while I’m there don’t over complicate

[@TheSomeChanter]

I can totally relate. I hit all of the chest all 3 days but front dents are taking a battering

[@Aintitlucas]

Incline DB Press and Dips, you wont need triceps exercises with dips

[@alext3178]

Day 1 compounds-Bench-overhead shoulder press-squats-deadlifts-barbell biceps curls-weighed dips-Day 2 Iso’s try to stick the cables so you can isolate every muscle,rows and pull downs for back,legs press for legs.Day 3 same routine as Monday expect add in a extra exercise for each body part that you like for example add in incline with the bench press 3 set minimum w 8-12 reps,go hard with every rep.You’ll have a good 2 days to recover,get good sleep in between,eat clean and get your protein in,you’ll be jacked In no time

[@abhilashbarman5095]

Go for flat bench, inclined, flat bench

[@buildthyself1409]

I only incline bench ,maybe flat bench 3 times a month and have the most aesthetic chest of all my friends

[@tommyboyfitness]

Smith machine incline barbell, dumbbell incline, hammer machine incline, and machine flies on jam day

[@lescd7210]

saw my most upper chest improvement when I moved away from flat bench for about a month (bc it was hurting my shoulder-bad form) did incline bench press, incline dumbbell mainly, t he incline bench helped me feel the strength really well, and and the incline dumbbell made me feel the separation, and tbh I’m back on the flat bench and I’m a lot stronger on it, i can hit 135 for 8 whereas before I could on do it for around 4-5

[@samuelbellingham7180]

How about the reverse grip bench press?

[@bringyourtoystolife]

I get massive upper chest engagement from reverse grip bench press. A lot depends on your hand placement and bringing the bar up from the xiphisternum over the face helps engage the upper pectoral area.

[@hetisjoelb]

@Dan Evans no bro. You get more shoulder flexion so more upper

[@mikehenkes]

Shorter people (5'9 or less) need to do incline at 45 Degree's or LESS. I have found 30 Degree's is the sweet spot in a Smith machine with an adjustable bench. Also I have found that lining the bar up with my collar bone's/ clavicle and not my nipples is also helpful

[@charlieparkeris]

My shoulders don't allow for incline barbell or dips.

[@mtrichie111]

Mondays "was" national bench day ? Psh, apparently it still is.

[@WiecznieNieNasycony]

1000 pushups mix it with heavy bench presses for 5 10 reps a set)

[@unpopularfacts4461]

Any tips for incline press? I get shoulder pain anytime I do incline

[@josue.ortega]

Don't set the bench at more than 30 degrees, otherwise the pressure on your shoulder joints will be excessive. Also tuck in your arms a little, not right next to your ribs but neither all the way open

[@portcitymike1]

Guillotine press or incline press for upper chest?

[@SplashyCannonBall]

Which incline. There are two levels. High incline and low incline. So which is best?

[@assassinlegend1800]

30% works the best

[@SplashyCannonBall]

@@assassinlegend1800 vague. I'm going to assume you mean lift the bench to 30% which would be the lower incline.

[@assassinlegend1800]

@@SplashyCannonBall yeah 30% some ppl also do 15% but that’s too low for me

[@koreyg8552]

The least incline the better. The more incline the more shoulders

[@coreyhrabovsky7647]

It depends on how much u arch

[@Mfor1998]

incline flies. dumbbell or even better: cable.

[@polymathecian]

If you wanna see an impressive upper chest, check out Franco Columbu.

[@christosphotiou3896]

Honestly I think push ups and pull ups did more for me than bench press and rows

[@ho2673]

Dips r great

[@scottw3780]

From the man with no upper chest... lowish incline bb and d/b press, low incline fly’s, even tho flys are unfashionable amongst fitness snobs

[@raypatricksalarda9753]

How about decline pushups?

[@hititdj]

They should be called incline push ups cause they mimic incline press, your feet are on an incline, its confusing when one chest exercise is called incline and another exercise with the same motion called the opposite

[@srhenderson]

if you're a grown ass man, you need to get up off the floor and get a rack, a bench, a bar, some plates, and hit your chest and all other muscle groups at least twice per week. pushups are for women and children. even the better high schools have weight training programs for their teenage athletes. why? because a pushup ain't gonna get it done.

[@micahasher7600]

It will if you can get to 1000

[@greengrass4945]

@@srhenderson wow what a hilariously idiotic comment, try changing the lever, adding weight, using gymnastic rings, etc to your pushups and let’s see how many you can do, what a stupid comment…

[@aatifhussain8893]

I've built a bigger chest doing feet elevated weighted ring pushups/regular pushups than people who bench press more than me. One of my most complimented muscle group. I see it as bench press being inferior to pushups as pushups engages more muscles (core/stabilising muscles if using rings etc) and is more of a compound movement. So srhenderson is talking out of his ass.

[@koenc]

Incline dumbbell press and flys …

[@Joshua-sd1cb]

Why is the incline bench so much harder than the flat bench? I can lift 30% more weight on the flat bench. @mindpump

[@koreyg8552]

Stability, leg drive and also the range of motion is greater than a flat

[@jonatinthegreat3690]

Incline flys for me

[@YessahBlessah608]

Ngl man i always get compliments on my chest being big but I get insecure about the puffy nipple look man. Like my chest just never looked good to me because i feel like my nipple looks puffy even thru my shirts

[@stevieTee_21]

Are these guys former body builders?

[@hititdj]

They dont look to you like dudes who lift, huh?

[@aariffiqri]

they are trainers

[@gordodacat]

INCLINE GUILLOTINE PRESS

[@paddy3622]

do people think doing push-ups is the same,better or not the same as doing a regular bench press? ty

[@Lonesniper41]

Wdym

[@abeal4084]

It can be an effective movement in a well-rounded chest routine. Push-ups should never be a substitute for a legit flat bench barbell chest press though,. You will never be able to overload push-ups in the way you do a flat bench press. Sure, you can add more reps over time, but the returns will eventually diminish compared to be able to slap as much weight as you want on the bar.

[@Lonesniper41]

@@abeal4084 but I’ve seeen well built calisthenics dudes

[@relaxsit1504]

@@abeal4084 Rings are awesome for chest.

[@danieldickson5872]

Push-ups on rings.. that’ll building your whole chest, get deep and use some bands

[@josephmoore8864]

You had me at breasts. Also, none of these guys look like they have chests...

[@Str8Rippin93]

Have a point lol

[@chadhouck8167]

You can’t see there chests. They’re always clothed. Guarantee you these guys have massive chests

[@anthonyaldana1710]

Lower chest ?

[@johnstone2029]

kzbin.info?search_query=athlean+x+lower+chest

[@clintzuleger8918]

Thanks. I was hoping someone would ask about this.

[@agontprevarator5214]

Anything

[@assassinlegend1800]

Dips hands down!!!

[@aceboogie5819]

Dips

[@dave4148]

I’ve read that the incline bench does not really work “upper” chest more than flat bench. Just more shoulders

[@DaddyVader87]

Any tips for not engaging the shoulders during an incline dumbbell press because I notice my shoulders getting affected in that workout a bit more.

[@alphafitnessbyhenny]

I've found a decline 👌

[@thubelihlezungu1952]

I need a workout plan for reducing man boobs

[@cjstats1514]

Incline is less of compound lift. You're using more back and legs on flat. And it's pretty much the whole upper body. If you ever catch up in weight in incline, to your flat. You're doing flat wrong.

[@ethblockchain5603]

Decline push-ups.

[@wandile_x_dlamini]

Decline bench press is a waste of time

[@rocketeightyseven1823]

Decline press for me hits the upper chest. It's something I've preached for years! I ask anyone to pose and try to pop out your upper chest. You will always grab your wrists and then pull your arms down toward your body and connect target your upper chest to make it pop out. That movement mimics the path of the decline press.

[@All_NRG]

Incline upper, decline lower.

[@davidmason777]

This dudes look small like why take advice from them? Who are they?

[@assassinlegend1800]

He’s a fitness coach or was

[@Bognerman14]

Have these guys ever had good builds? They give lots of advice but they don't have nice physiques, so I'm confused as to why they are giving such advice?

[@rasheemthebestfirstone3274]

I don’t know how they look

[@mrgame97]

All of them looked like fitness models at one point. Not really bodybuilders tho. I would say this is probabily the best fitness Podcast on KZbin if you are not into a niche like powerbuilding or natural underground bodybuilding.

[@mikebennett8817]

@@mrgame97 what’s your favorite podcast / channel for powerbuilding?? I haven’t heard of “natural underground bodybuilding” before…. What’s the difference?

[@mrgame97]

@@mikebennett8817 if you like pb id definetly recommend brian alsruhe. His lifting technique tutorials and free programs are top notch. Even if they often lean on strongman type of work it's really good. And if you are into natural bodybuilding check out the channel natural hypertrophy. At first you might think that guy is autistic because he barely edits his videos and sometimes makes 40 Minute long videos about lifting on a meta Level. But believe me everyhting on that channel is Gold. Check out his playlists.

[@mikebennett8817]

@@mrgame97 Thanks man, I appreciate it.

[@VeinyDickTracy]

These guys are not very muscular, but they seem to know what they are talking about.

[@BobbyJ529]

you can find pictures from years ago. Not olympia monster level but used to be pretty stacked.

[@steezyg23]

Just cos they don't wear tight shirts 😂 these teens you see on tiktok n what not only look big cos they're in frame by themselves in a Xtra small t lol

[@VeinyDickTracy]

@@steezyg23 - not sure what language you write in, but I respect your opinion ✊🏼

[@brentdraper4382]

non muscular guys giving advice

[@Deepometal]

Cuz they old now, go ahead check out their old pictures

[@siroliver69]

Decline is the best angle, incline is not for chest.....

[@loganheinen8627]

Huh??😂

[@loganheinen8627]

Decline will hit the whole chest yes but incline will hit upper chest and front delts

[@siroliver69]

@@loganheinen8627 Upper chest not....

[@siroliver69]

kzbin.info/www/bejne/fHiTh5qomqhoaKc

[@matthewkim983]

Dumbest comment iv ever seen.