My Upper Chest FINALLY Grew! Here's How.

[@unlucky_spoon4152]

Its a good day when this channel uploads

[@igee1605]

Fake ahh comment

[@a-m-g63]

@@igee1605 😂

[@HerculesFit]

💯

[@ulyssesprenapple638]

Simp

[@chiuananda5573]

​@@HerculesFit damn u jacked what's yo IG?

[@archlifts947]

Alex is the definition of the upcoming platinum era for nattys

[@claytonsmechanicalworld4733]

He jumped on juice not too long ago

[@archlifts947]

@@claytonsmechanicalworld4733 nope he didnt

[@fullyawakeloyah8844]

Are you delusional?? Serious question

[@jackcastleford]

​​@@archlifts947 there's always someone making the accusation haha

[@champ5902]

​@@claytonsmechanicalworld4733 how ??? His body is obviously natty

[@Nick-wc7ov]

It’s impressive to see how much wisdom and growth you’ve accumulated just since the start of pandemic. You’ve been putting out banger after banger with great tidbits and suggestions that are really helping me. Don’t want to keep inflating your ego, but you and GVS are the two guys I go to most for advice. Always great stuff.

[@user-dn4lg1dv5v]

I have the same issue with my elbows and it has caused me seeve elbow pain.

[@bobdarrick2628]

What’s an arch nemesis?

[@cuteminired6550]

Gvs is best guy

[@ajgrant94]

Pandemic?

[@williamcagliostro9506]

I knew Franko Colombo and he showed me how he built his upper chest.I worked for Russell knip at world class gym equipment when I met Franko..When I was dropping off a calf machine at Francos home he showed me a shed behind his home he trained it at times.He had an adjustable incline bench built on a very steep angle.He would put the adjustable incline bench on a very steep angle also as if he was doing sholders.He put the adjustable incline bench under his Smith machine and focused on feeling and hiting the upper cheast.Thanks for the great video.

[@williamsweeney7954]

I envy you knowing Franco Colombo. An idol of mine. RIP.

[@sengunvolkan]

you explained literally nothing in wall of text. good job

[@Chazb369]

@@sengunvolkan you’re trying to shame someone’s cool story and helpful comment when in reality YOU are actually the retard here. What could you not understand? Extremely inclined bench press under smith machine. Very simple. How could you not understand that? And yet you’re out here trying to shame someone else!??? HAHAH wow the internet never misses

[@briandixon992]

@@sengunvolkangood job on calling him out for it 👍🏼

[@danatownsend9155]

When I was working out in the 80s as a high school senior that's where most of the pain was coming from when I worked out with my chest in high school

[@theprodigalson4003]

I used to not watch you ba j in the day. But I love your insights. When I hear you talk about Missing links, and connections drawn, it’s like I’ve found my kind of people.

[@JorgeTomásDejean]

I truly feel the need to say congratulations Alex. I've been a long time follower (I remember the first video I saw of yours was one about weighted pull ups for big lats that somehow was even older than your first novice programs, 2015-2016 I think). I'm 24 now, but since I was 16 I've seen this channel mature and progress over the years with it's ups and downs and now it's one of the best fitness content someone can get on youtube, and I feel that I've matured along with this channel over time, and it was a great contributor to my fitness perspective in general. Saludos desde Argentina, capo! 🇦🇷

[@Itsmetheguy7]

Grande Diego

[@krisv1991]

The only form of bench pressing I’ve been doing is the 30 degree incline SM press. I love the movement.

[@AlexLeonidas]

GOATED upper chest movement 🔥🔥

[@GuillaumeLeValiant]

Yup. This is exactly what i do since last summer and after a decade of training, my upper chest finally grew quite a bit!

[@chad7573]

​@@GuillaumeLeValiantbro is that you in your pfp

[@GuillaumeLeValiant]

@@chad7573 It is, my man

[@ngovkimhour5437]

@@GuillaumeLeValianthow much do you arch your back

[@eranavrahami3629]

Love the message! Machines (not just chest machines) are often looked down on by the average gym bro. As time passes, I find myself incorporating more machines into my workouts (preacher bicep machine, hack squats, pec dec, etc) best for true isolation and therefore hypertrophy! Also for upper chest, one of my favorite tips is to actually open up the chest and not tuck your elbows so much! It will be significally harder (you'll have to lower the weight) but the pressure on the upper pecs is IMMENSE!

[@AlexLeonidas]

Once you've been training for long enough and gains are really slow, you just want results and if machines deliver that (which they do given their maximum stability and ability to recruit the high threshold motor units + bias certain tissues in difference resistance profiles), then it's only smart to not be a dogmatic barbell purist gym bro. And this is coming from someone who prefers old school training and mostly works out at home.

[@jondoc7525]

Just don’t get too much stronger than you can stabilize . Otherwise you will be able to do it but if goes off balance you can get a hernia . More weight the more risk . As long as your smart about it tho and still strong on dumbbells I agree .

[@gpk6458]

Extreme viewpoints are almost always stupid. At first people looked down on the use of machines exclusively. It was argued that using only machines would build imbalances etc. and they're not good for overall strength. But people took it too far and stopped using any machines and would throw up at the mere mention of the Smith machine. The thing is even the more silly machines can probably used for something useful if you think about it at a bit and incorporate it into a well rounded programme.

[@AnabolicSaagAloo]

Can’t substitute for proper form and good ‘ol time under tension 🙌

[@lukas6485]

That would destroy my shoulders

[@BasementBodybuilding]

Great video man. The incline smith press, to the clavicle or upper pec, is great for the upper pecs. Probably my favorite. I haven’t gone back to a barbell since, but I’d be curious to see if that bar path does translate a bit more like you mentioned. The incline plate loaded/hammer strength press is something I initially felt in my delts a bit more too, but I fixed this by moving my butt forward on the seat a bit, this helped a ton. You could even try putting a yoga block or something behind your butt to standardize it a bit more. Also gets a bit more rom at the bottom so I’ll never turn that down!

[@PropertywithTeo]

Something about a free weight incline barbell bench, I just can’t get on board with. Much prefer the Smith.

[@AlexLeonidas]

Glad you enjoyed the video man. It's also my favorite, heck if I had a smith attachment it'd be tempting not to use my barbell as much. I think you'd be surprised regarding the bar path carryover, sure it's a "false movement pattern" for strength, but more biased for upper chest so it's all good. Interesting about the hammer strength seating, I will need to try that because it's felt totally off.

[@calvinlawn3457]

​@@AlexLeonidas I have two Bully Glyder's (USA made by Buffalo Bully Fab) attached to my rack. They function as side-loaded trolleys for cable movements with my DIY pulley setup (better than a loading pin, easier to load and no swinging) as well as a dual function smith machine. I can keep them separate for something like a deficit smith press or join them together with a pipe (1.5in internal, 1.9in external, 6ft long. ~$60) for JM presses (love the fat grip), smith hack squats, and smith presses. They are a bit pricy ($345 ea.) and you usually have to start at the bottom for pushing movement, but overall it's been the most versatile addition to my gym for bodybuilding recently. I've also heard they have a version in the works where you can slot your barbell into it for smith work.

[@Marco-pf3te]

I tried the incline machine at my gym today and it felt terrible. I'll try to adjust the seat! Although I also thought it was because of the resistant profile (harder at the top, which is weird unless you're training lockout strength).

[@stevend481]

Smith is not natural. More for women or old men. And say goodbye to your rotators

[@FitLabb]

Spot on brother! 💪 Increasing the angle by just 10-15 degrees on incline press is 💯% one of the best pieces of advice for most people. Including the dumbbell incline press & low to high single arm cable fly’s are other keys to building a stronger & bigger upper chest.

[@klw3786]

Never spit on your brother lol

[@FitLabb]

@@klw3786 😂 Oops!!! Autocorrect can be a real pain. Fixed it, thanks!

[@Skyrim279]

Could you recommend a video for the cable fly?

[@LifestriderX]

Thank you, I was trying to remember your channel last night and God blessed me with the algorithm by bringing you to my front

[@ashishpatel9275]

You look like Jughead from Riverdale

[@snakejazz]

Dude I found your advice for upper pecs in a previous video and had been applying the same principles. Sucked that I had to drop a decent amount of weight but i absolutely feel my upper pecs engage way more now that I've gotten my form flatter on the bench and not arching during an incline bench press. Can't wait to start seeing some gains like you have, thanks man!

[@AlexLeonidas]

Awesome man!! That previous video combined with these tips will further maximize your gains, enjoy 💯

[@yametekudasai.2979]

Man... At first my journey to gym or building muscle I couldn't understand most of the things you said ( plus I'm learning English) but as I rewatched many of your videos , I noticed that it is a gem 💎 ... And lot of things are starting to make sense .. Plus you are a true inspiration..

[@johankaruyan5536]

at what point do i start rewatching his vids ?

[@anzarv]

That's alex's charm. He talks weird 😂

[@williamhartman9]

Nice work Alpha, you earned it with your hard work and determination to educate yourself and others.

[@alexandreverdan1324]

Maybe the best content about upper chest I've ever watched. I really strugle to hit that damn part and will sure try these tips 👍

[@gdt19871]

Been working out for 9 months. Minimal progress on flat BB bench. And incline really. Tried incline Smith bench randomly and it's doing wonders for me, even on normal flat! I love to hear that others are doing this!

[@BuJammy]

I got crazy freaky upper chest growth from two exercises, which both sound odd, but work. Low incline (10-15 degrees) reverse grip, close "grip" (elbows almost at sides), dumbbell floor press. Your elbows rest on the floor, and when you press up over your line of sight, you can really fell your upper pecs clap. Followed that with very wide "grip" (elbow right out to the side) floor flies (press flies as you fatigue), you feel a deep stretch because your scapula are pinned together by the floor.

[@drygordspellweaver8761]

how do you do floor presses with a 10-15 degree incline? Did someone pour your foundation wrong?

[@larrycera9276]

@@drygordspellweaver8761he means that’s the second of the two exercises that helped, the first being the incline press

[@AC_PRO]

One important factor for forcing the chest to grow is to train it more frequently than the current rate. So if training chest 2 times a week is not improving the chest size (after say 5 to 10 years), I would add a third session. Sessions 1 and 2 can involve upper and middle chest, while session 3 would be focused on upper chest only. Lower chest training can be easily implemented within any of the 3 sessions. That being said, gradually increasing weights/resistance for natural lifters is essential after several years of training + protein intake in a surplus caloric diet.

[@Dankdalorde]

DUDE I’m so happy that you’re doing this - lol I’ve let my ego go and decided to use machines for bodybuilding

[@AlexLeonidas]

It's always an ego thing my bro! Don't get me wrong I LOVE & PREFER old school training, especially barbells but some machines are super effective for hypertrophy. We can't allow ourselves to be dogmatic in this game, results are the only thing that matter.

[@KalJoao]

I have hyper mobile ALL joints. Thanks you so much for bringing that up! I get a lot of injuries from that and no-one seems to address it! Great vid.

[@AlexLeonidas]

I'm happy to help someone like you can relate!! Most guys don't understand the struggles we go through and view our weird movement patterns as "excuses". Time for you to thicken up that upper chest bro!

[@robingeveke6001]

Love the outdoor vibe

[@AlexLeonidas]

More on the way, weather is finally nice here in Canada 😎

[@omri_lifts]

Just rewatched this video thankful for it really helped my upper chest compared to what it was 2 months ago

[@AlexLeonidas]

Dude that's awesome to hear!!!!

[@jimmy7458]

Looking great Alex!

[@ignaciolopez3599]

Upper chest completes the Aesthetic Physique, thank you for making a video about it, greetings from Bolivia 🇧🇴

[@techyb8614]

Your physique is mental lad. Seriously respect for all the game you give to the younger generation!

[@AlexLeonidas]

Honored to inspire the newer generation of serious lifters! Showing how it's properly done without drugs.

[@masiveYT]

He’s helped me with uneven shoulders / traps , Alex an absolute unit !! G fr

[@aeon5566]

Thanks for the tips. I personally have an underdeveloped upper chest (been that way since forever) and have to focus on upper chest specifically to have it grow. Angle, range of motion and performing the exercise correctly is key. I was only doing upper chest once a week before, but are now focussing twice per week and thinking of adding it to my third day as well just for extra focus. I'm working out 3-4 days a week. Would like to do more, but I'm 45, my body really is having a hard time adjusting and recovering. So to avoid injury I try to be careful and not overdo it. Got a severe back injury two weeks ago that is now slowly on the mend.

[@apocalypse487]

The quack timing is spot on

[@zachhanma558]

Can't thank you enough for what you've done for the Natty community

[@AlexLeonidas]

Thank you Zach, I love serving the natty community.

[@irltryhard]

@@AlexLeonidas you're not natty anymore, aint fooling anyone

[@vvoof2601]

@@irltryhard Good luck getting them to admit it. You're right.

[@username-yn5yo]

Yeah completely agree. There have been some changes in both his physique and personality within the last two years that make no sense otherwise

[@irltryhard]

@@vvoof2601 my gymnastics coach (he used to coach the national men's team, 40+ years of experience) used to tell me "you reach 90% of your genetic potential within the first 3 years of training, and 95% in the first 5"

[@ClarkWalters]

This was explained very well. Good job bro. Lots of info. Used yourself as an example. The muscle recruitment and FOCUS allowed by a smith machine is unparalleled. Also I was huge into the rings for a long time and was dip focused, so my upper chest was lacking but also my mid and lower were very developed. I had to really focus on the upper chest for 18 months now to start to start seeing a difference

[@daltondenun858]

The cadence of this guys speech is just insane 😂 love the videos.

[@benwagner742]

Point about the arching is gold. Thank you Alex for your tireless dedication and commitment to the finest nuances of natural bodybuilding

[@tornadoakias]

Could you explain the point about arching-overarching that he mentioned? I didn't quite understand it, I thought retracting my shoulders back and down and having an arch on my back is necessary for eliminating the front delts. Does that hinder upper pec growth if you do it on the incline?

[@benwagner742]

@@tornadoakias so yeah you're right about that arch for putting more load on your lower chest, but you want the angle of your chest to be at around 30deg to target the upper chest the most (as Alex was saying). So if you're arching a lot on your incline bench, you're effectively reducing that incline angle and de-targeting your upper chest. For example, if you arch a ton, you may make your chest parallel to the floor even on an incline bench, and then the angle is the same as someone doing a flat bench with no arch. Also to de-target your shoulders and tris, try using a wider grip. Hope this helps!

[@freakied0550]

Easy enough to just say this and it make sense, because it does. Going through it though makes the message (and the experience) so much more impactful.

[@AlexLeonidas]

The advice hits different when it's truly experienced based yet also simple. Goes to show that a lot of lagging muscles don't need anything fancy to be corrected.

[@willyishere]

God those glasses are nostalgic back to the forest days

[@AlexLeonidas]

Haha OGs remember!!

Alex's advices really do make a big difference in my progresses

[@StrongBodymindandspirit]

Smith machines be looking at you saying “Mr. Anderson, we’ve been expecting you”

[@kirtikishore642]

man it is so good to see are still at it, I was on bed for 6 month straight cant wait to get back in the gym now.

[@gaborfilakovsky8676]

Was about to ask you a question related to this topic, guess i wont need to do that now lol. Thanks man, your videos are always great!

[@adell5092]

This video was life-changing for my upper pecks, bringing the bar to the clavicle. It leveled up my work out and chest routine.

[@bigp6071]

Great video. Just to clarify, you believe 30 degrees is superior to 45 degrees for the upper chest? Thanks.

[@keelanenns4548]

Alex, that has got to be the most badass thumbnail you have ever made

[@Myro__]

Goodnight Sir Alex once again from Australia 🫡🫡

[@AlexLeonidas]

Good morning again from Canada Sir Miro, preciate you! 😎

[@markhinde6668]

Peter K is legit if Leonidas says so. Im glad because I love his no bs content too.

[@NHAM14]

I also have double jointed / hyper-mobile elbows and strongly agree with the smith machine for incline bench!

[@AlexLeonidas]

We're on the same page brother! Very few people get us.

[@eternalsunshine1651]

no need to incline bench to get the ROM that will target your upper chest. You can do flat dumbell press, but rotate the weight at the top, to get maximum squeeze, and ensure the path of your elbows results in maximum length-change of your upper chest muscle. This is what I do and my upper chest has blown up.

[@javig9346]

interesting

[@thestonecircle]

I needed this one! I started really leaning out over the last month and it's become clear my upper chest could use some work. Time to revisit the ole incline press! Great video!

[@tyronechickin1180]

the hyperextending elbow compensation epiphany immediately flipped some stitches in my head thanks lol

[@TrumpTrain911]

Alex!!! Can you do a video on farmers carry’s possibly with a hex trap bar

[@AlexLeonidas]

I could!

[@robingeveke6001]

Video on carries would be great! Mostly on programming movements like that!

[@TrumpTrain911]

@@robingeveke6001 yes!

[@TrumpTrain911]

@@AlexLeonidas awesome! Looking forward to it!

[@HanayamaTaiyo]

randomly found this video and incline smith is a staple of my chest day glad ive been doing it now explains the growth. Stability + Mind Muscle good stuff

[@corenko]

That thumbnail is actually crazy, you look literally like the guy on the right, minus steroid grainy skin

[@AlexLeonidas]

I was quite shocked myself! Franco's obviously got a lot more mass but the skin differences are mind-blowing. And this was during the Golden Era, now the graininess would be even more drastic.

[@rishabhjain7690]

This channel uploads makes my day

[@tyronethomas5515]

Thank you Alex for doing the leg work and giving us the important info I’m glad to see you’ve progressed so far even your beard has progressed with you for a future could you give us an example of a proper set up in regards to the bench angle and range of motion for a beginner I feel this would benefit more than just beginners thanks man an stay lifting

[@luisalaniz5020]

I find what really helps my incline is OHPs and I feel like they go almost hand in hand with inclines. I usually do 2 flat bench days and 1 incline or ohp day a week and I'll rotate ohp and incline for that one day. If you're really trying to build your incline, hit 1 week with a 10x10 and the next week a 5x8 or 5x5. Rinse and repeat and you'll add at least 20-30lbs to your incline the first month 🔥

[@akhilkohli8861]

2:53 the moment you get closer to vertical you're weak as 🎶🦆

[@maxk880]

Your content and telling voice are way better than before. Haven't watched your content in years. I thought you were a bit arrogant or knowitall like in 2015 or smth, but now the content is really good

[@AlexLeonidas]

Thank you very much, Max.

[@A-LX]

Ohhh this makes so much sense, I too have hyper mobile elbows and never liked the normal incline bench, especially the 45 degrees one. I'd sometimes record it from the side and I would literally press forward instead of backwards. Eventhough it felt like I was pushing to the back. I'll definitely give this a try next session

[@JEAGERlST]

You've surpased the natty "limit". 👏

[@pd8170]

I am 52 years old started working out for the first time when I was 50 and I agree 100% with this this is the exact situation I found myself in this last year and have done the same and have seen much improvement in my upper chest

[@w.a.domski]

damn bro your chest is like Arnold's one, really defined! definitely gonna try the incline smith machine press tomorrow on my chest day!

[@maxmaximum-sh4bx]

The thumbnail is something else!

[@derekfrommoreuprightrowsmo600]

Twice in a row upload is a godsend

[@HydraRealms]

I partially agree but, dumbbells offer a full range of motion unlike the smith machine, thus leading to higher amounts of gains.

[@AlexLeonidas]

More unstable and you don't have more ROM when you're pressing past the 100s which is entirely realistic.

[@chonkeboi]

Stretch is really only beneficial if there’s more tension in the stretched portion I think, at least for the most part, so a smith machine would probably be better since going any deeper than a smith would allow wouldn’t offer any more tension in the stretched position, and the smith is much more stable than dumbbells.

[@thesenate9455]

Smith incline with 30 degrees is indeed a game changer, paused and pinpresses are also a option for it.

[@reecedanielss]

Are there risks to val salva maneuver?

[@AlexLeonidas]

Potentially? I've never worried about it.

[@qasimahmed3301]

I never understood why my Barbel Incline Pressing never targeted my Chest, but the Smithmachine did. My Solution was to train for a while using the Smithmachine and then shift over to DB Inlcine Pressing.

[@harashdeepsingh4347]

I have recently incorporated the incline smith and it is safe to say that it works. Now I know that I don’t have a chest with only one head.

[@zwakabarakat9317]

Dude, the smith machine is actually extremely underrated for the upper chest. At least in my case, it allows me to get the juiciest, most flesh ripping stretch ever in my upper chest. I can feel every single fiber feeding off that sweet resistance. I will never go back. Of course I'll be careful when it comes to joints.

[@TheMarcusMarques]

Exactly, bro!!! That is literally what i found out through the years!!!Cheers!

[@Franky-zc3xx]

Hi Alex, I'm wondering what are you thoughts on low-high cable flyes? Seems like another decent upper pec exercise.

[@LUKA_911]

Don't this emphasize the lower chest?

[@Franky-zc3xx]

@@LUKA_911 High-low cables would be lower chest. I stick to good old barbell movements and progress on those. Still unsure if cable flyes are even worth doing.

[@DrTopLiftDPT]

Columbo Mogging you at the gyno gains. amazing look u achieved

[@justindeeb5004]

Will definitely be implementing these tips in my chest day tomorrow. Ive been focusing on getting a better chest as it is my weakest body part. Im hoping by next year it will be caught up with everything else!

[@AlexLeonidas]

A full year of correct upper chest specialization can 100% make a noticeable difference!! You got this Justin.

[@jirayasenseii3942]

My experiense is that my shoulders dosent hurt when i flare my elbows on a incline. The higher the incline the better. Doing that form while pressing flat is Asking for shoulder problems. Flaring also gives you a better range og Motion and a better stretch. Focus on the negative, stretching that chest while slowing down the rep at the bottom will give you «all kinds of gains»

[@alex1432]

I really couldn’t see noticeable upper chest improvements until I started doing OHP seated/standing and put as much emphasis on it as ‘chest days’…once I was able to do barbell 185x 5 standing/215x5-7 seated I was finally able to see noticeable upper chest definition that didn’t just go away when I lost the pumpppp

[@zackrobinson9418]

Love this guy, so informative

[@mate9188]

You are a blessing to this community brother, truly appreciate you 💪💪❤ NO NATTY LIMITS !!!

[@AlexLeonidas]

Thank you Mate, I'm blessed for your support!! 💪💪❤

[@wolfemode]

I’ve always had issues building my inner chest. I can build everything else in my chest. Can you make a video on inner chest

[@MrDemile]

Inner chest doesn’t exist that’s genetics you can’t change it

[@wolfemode]

@@MrDemile I think it’s changeable. I just think that Genetics makes the angles difficult to manipulate that part of the chest. I think using different type of it can be done.

[@MrDemile]

@@wolfemode inner chest doesn’t exist I’m afraid bro all you can do is build your chest

[@danielhousebread]

Its your insertions homie. Hate to break it to you🫤

[@BradleyCTurner]

What about calisthenics based movements, is it worth doing more decline pushups for upper chest/front delts or stick to standard weighted pushups.

[@AlexLeonidas]

Yes! Decline is actually superior, in addition to RTO ring work. See kzbin.info/www/bejne/mJDSfYaKj8SBg6M&t

[@SwoleTown]

Incline Smith press is GOLD. wish i started using it years ago. Between that, incline flyes and a machine or two that I really connect with, my chest finally grew a ton.

[@ImReadyD151]

Hey Alex, if you had time I'd like to hear your thoughts. Do you think your traps and upper back would be where they are today if you had not done heavy rack pulls back in the day? If not what would your strategy be to develop them to current size? I just remember back then your traps literally exploded out of nowhere.

[@AlexLeonidas]

Honestly, I don't think so. That yoke phase gave me permanent gains and I'm very grateful.

[@glennnolasco6892]

All my wasted years ignoring the smith machine and hammer press machines because they're not as "good" as the free weighted versions on dumbbells and barbells, resulting in me having overdeveloped lower chest, mediocre and small upper chests and front delts. But lo and behold, incline hammer press and smith machines presses are my favorite now compared to dumbbell presses, especially on the incline bench. I never felt and connected with the dumbbell variation, stuck for months on the hammer press machine and saw results instantly

[@heheha47338]

Bro looks close to franco columbu at a natty state...bro crossed human limits. 100% going down in history

[@AlexLeonidas]

I appreciate you saying that brother 💯

[@Gab3PR]

Can’t wait for more 🙌🏽💪🏽

[@lucasvarley9764]

Your physique is lit, man! And these exercises are awesome. Question for you... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.

[@RDS_Armwrestling]

Stop spamming all KZbin fitness accounts with this post man

[@Diddy_sample247]

Underrated chest exercise dumbbell middle chest press go heavy light reps place 1 dumbbell between ur chest hold with both hands don’t lock out at the bottom and press

[@surrealistidealist]

So much progress at such a young age! With enough nutrition and other good lifestyle factors, your progress may never stop! My Dad's about to turn 75. His arms grew 2 inches in the last 20 years, from 15 to 17 inches, and he's still growing! All natural, no TRT, not even any creatine or whey. Almost all from just chin-ups and dips. (He does use soy. Lol) He started out with just push-ups to offset his lifelong alcoholism and then eventually stopped drinking completely, in his 50's. When he got up to 10 sets of 100 push-ups, he bought a chin-up and dip bar he's been using ever since. Imagine what's possible with a full home gym and a lifetime of healthy living!

[@adtjtjdjsj]

2 inches in 20 years is not that much

[@corenko]

Awesome, imagine how big his arms would be if he did pushdowns and curls

[@AlexLeonidas]

17 inch arms at 75 years old without TRT, damn!!! And the fact that he started in his 50s, imagine what all of us can do especially with all this great information. Long-term consistency is the only thing that can hold us back.

[@surrealistidealist]

@@adtjtjdjsj A lot of people think it's impossible or at least too difficult to actually gain any muscle at all after 60 or 70 without TRT or other steroids. The fact that it can be done with just 2 bodyweight exercises and consistency is impressive and gives a lot of hope.

[@kaligrownbudz6200]

Fucking love this guy Alex👊😎. The best info on KZbin. Straight to the point. Zero bullshit. And for fucks sake just look at this man’s physique. This is what hard mother fucking work will get you! Take notes fellas🙏

[@AlexLeonidas]

Real recognize!!!!

[@a1zino.01]

Hi Alex, loving your videos, how would you recommend growing upper chest and legs with calisthenics. I don't have a membership for certain reasons so these muscles are kinda hard to hit. I know tree trunks quads are hard to get but hopefully I can build some decent athletic legs (calves especially !!!!)

[@AlexLeonidas]

If you check out my Calisthenics playlist I actually made some videos on that. You'll want to do decline pushups and RTO pushups/dips. For legs, sissy squats and Nordics.

[@a1zino.01]

@@AlexLeonidas Bro you made my day by replying, thank you so much. You and Team 3d Alpha are my favourite gym youtubers. And thanks I'll check out the playlist.

[@catedoge3206]

Due to me arching, a high incline works best. 15-20 degrees is BEST I F no arch.

[@AlexLeonidas]

Makes sense! It's all about the absolute angle.

[@Bob-mz2wz]

1:11 why is blud sounded like a duck

[@jonmaszogaming7265]

Badjok

[@monkemode8128]

I've just tried to get strong between a 15 and 75 degree angle. I figure if I can get my shoulders, chest, etc. all working together at whatever I can get a stronger press. It worked well, practicing various angles (from basically flat to an OHP) for about a month added 50lbs to my incline. It wasn't because I got more muscle or anything like that, it was just better coordination of my muscles. May not work for body builders, though, I think they wanna isolate and not use as many muscles for a lot of their movements.

[@usamakhanfit]

My current combo has been AD Press, Incline machine press because my gym has the Atlantis equipment which is godlike. Then finally incline DB press, super ROM Mike isreatel style with pauses to really milk the stretch. Noticed tremendous upper chest gains in the past year with this.

[@AlexLeonidas]

Love your combination, guaranteed upper chest gains!!

[@a-m-g63]

Is the machine you’re using for incline plate loaded ?

[@usamakhanfit]

@@a-m-g63 Yeah

[@mattc4266]

Great video Leonidas D Alexander !

[@AlexLeonidas]

Thank you Matt C!

[@waliddilaw1824]

Been doing more incline bb pressing lately and ive been loving the gains so far! Ive never felt my chest "work" on regular flat bench, but with incline I actually feel the muscle fibers contract I regret not doing this sooner

[@AlexLeonidas]

I feel you on the regret of not doing it sooner!

[@EdwinLied]

Another thing is we’ve been told in the past to not push in that angle it could lead to injuries etc etc I regret listening to them because now that I remember everytime I did it in that angle I can feel my upper chest like crazy

[@kyle21843]

I remember a while back you mentioned using hammer strength machines for chest. Ive been incorporating the incline and decline ones on my push day and damn are they a game changer. You get the adduction movement of a fly and you get the strength of a press

[@fdsafsgrgsdg242]

excellent video format

[@emmadabdelkrim3073]

Whenever Alex or Bald Omni Man uploads a video it's a happy day Why don't you both collaborate on some videos that would be Epic!!!!

[@AlexLeonidas]

We will, all in due time my bro!

[@premraajpdave1099]

@@AlexLeonidas the Collab we all need.

[@ThomasPappas-r3v]

Another exercise that I think is my favorite upper PEC builder is doing decline push-ups and sticking your butt in the air making sure your neck is hitting a straight bar apparatus rather than pushing on the floor I think you should push off hexagonal dumbbells or some sort of push-up apparatus or rings and get a deep stretch and then flair your elbows out as you are pressing but make sure you're back and ass don't say that you have to keep your ass up more so than you would in a regular push-up where you're trying to keep your back at a straight 45° angle or whatever straight 20 degree angle with the ground in other words you are back lower upper back lower back ass and calves and heels are all at an angle line that is straight but when you put your feet up higher than where you're pressing from and really get your butt up in the air and make sure you're pressing to your neck and getting a deep stretch I think these might be the best especially if you do them weighted

[@user-bk3cp7kk1c]

all you had to do was use dumbells.....

[@LindormAce]

The incline machine press and the smith machine are truly goated