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Ready to grow your chest?!
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Over the past 7 months, I've grown my pec muscles tremendously and it’s all from minor adjustments in my form…
For example, I’m sure you’ve heard everyone, even myself say "Keep your elbow at around 45 degrees during your pressing movements".. that’s wrong
Also if you’re someone whose shoulders constantly jump in it’s not that your anterior delts are so dominant, they probably suck too…. It’s a postural issue that you can quickly fix….
There a lot to unpack here so get after it!
#biggerchest #chestworkout #musclegrowth

[@oldkayakdude]

I have no idea what he said when Kate was on screen.

[@MrB16Nick]

BWAHHAHAHAHA!! SAME! I clicked on comments to see not "if", but "who" said it first! 😂

[@jacksevers3177]

He spoke?

[@Errorinfection]

@@jacksevers3177Nah, I’m pretty sure he did not, I checked it like 6 more times.

[@SafetyBriefer]

She had boob sweat.

[@urjeff123]

@@jacksevers3177hhahhahhaha

[@cheddarfodder]

3:40 - Kate was definitely helping me to create length.

[@Monkehrawrrr]

she has a bigger chest then him, she should be teaching this lol

[@Kletusthetightlippedacademic]

​@Monkehrawrrr "then" and "than" are not the same. Just saying.

[@benwarped7272]

his titties are way better

[@harshsteve96]

Me too lol😊

[@tierone808]

Please, more of Kate performing demonstrations! 👍🏾

[@SportsPsycho]

😭😭😭

[@vasper7582]

Especially sweaty

[@GarryAndrews_]

#freeuse

[@andrewscarlett2225]

Today was the first chest day after seeing this video… I’ve struggled with anterior delt getting in the way and shoulder impingement… my chest is wrecked and my shoulders feel great. You are the man. Thank you for doing what you do!

[@MattGarcyaDC]

So what exactly was the form?

[@andrewscarlett2225]

@@MattGarcyaDC the form he demonstrated in the video. Adjusting bar position and arm/elbow angle to avoid shoulder impingement and increase depth and stretch of the pectoral muscle

[@willstout4813]

would you still recommend this form after 1 month ?

[@Bedna101]

​@@andrewscarlett2225Same question. How do you feel about this form weeks later? Thank you :)

[@andrewscarlett2225]

@@willstout4813 great! I also put a lot of focus on rear delt isolation and growth and have also started to incorporate a lot of various shoulder mobility exercises including mace balls

[@usamatariq7388]

You should fight Bradley Martin

[@debonairdevil1523]

This 😂

[@BDD1018]

😂😂😂😂

[@tylerthompson1344]

Agreed. Ryan would crush Bradly God of War style. I still think he should play Kratos in the new series coming out too

[@santomkd]

He’s not 261 tho

[@usamatariq7388]

@@tylerthompson1344 Really man? But Bradley is like 260. Maybe if he gets a hold of Ryan idk bro

[@elrudiiisimo3066]

Shout out to you for realizing your mistake over the years and sharing your information and findings right after. You are literally one of the best fitness KZbinrs 🙌🏼

[@drummerdad80]

So if I try this I will get a chest like 3:36?

[@NyashaM]

proof that the weider tapes have everything you need to do to build muscle. flair them elbows, press behind the back and latpull down behind the back

[@twisted_nether373]

@@petercrenfieldIf you don't know the simple difference between "his" and "he's", any opinion you might have on anything is invalidated by default. Keep ignorant, keep tiny, it makes all of us culturists look better.

[@geno5169]

@@NyashaMthank you for your help!

[@KulaGGin]

A lot of theorizing but no evidence and actual tests.

[@nickmorris7846]

Can we have Kate do more demos please 😉

[@karims4168]

I was looking for this comment

[@baddog5900]

What's her @ ? 🤷‍♂️

[@Sh4rpy82]

Yeah who do F was that 😂 nor to the point

[@jimmief3168]

She needs her own show

[@KSW_HeavyChest]

Aww, you know her name. 🌈

[@jaredbobak1426]

Freshman in college majoring in Exercise Science here, just found your channel. Love your breakdown of the biomechanics. It likes up really well with my applied anatomy class and actually shows the actual application of said anatomy. Will be tuning in for whatever you put out 👊

[@bruisingzeus2976]

Thanks Kate

[@Catnippedkitty7]

I saw a clip of Mike Mentzer preaching flared elbows on incline press. Tried it, and my pecs blew up. There's definitely something to this idea. Funny how Mike figured this out 30 years ago.

[@peterklaus3638]

Mentzer was a genius in many aspects

[@Izzy-ww1vh]

Many old school guys hit the benches with wide or slightly wide grips. It was kind of the standard. We as a society moved away from that , when it was the way to go all along.

[@cheeseballs7027]

Are flared elbows equivalent to wide(r) hand pushups?

[@Catnippedkitty7]

@@cheeseballs7027No, it's more of a biomechanical issue. For some people flared elbows cause shoulder pain. For me, I can't feel my chest activate when my elbows are tucked.

[@lots3799]

There is some of his original books for sale on the mercari sellers app.

[@Caesar--]

As someone who doesn't know most of these scientific principles and words, it would really help if you had a section where you explicitly explained what people NORMALLY do, vs what you now do. Kind of hard to follow your thoughts sometimes! Love the content thanks for making it!

[@ivantoxie]

Agreed. It was a lot of jumping around and the demo was not clear.

[@Josh-fz9rh]

It’s kinda one of those things where here’s the biology behind you, feel free to take my word for it or research your on own. You can pause and rewind on KZbin. Ryan doesn’t do 30 minute videos. There’s other content creators who do.

[@jaredpmoser]

After powerlifting for 8 years and shaving my shoulder ice. I will speak the words I have never spoken before. This youtube video on weight training is legit. And will be trying to fix my shoulder issues with the band techniques you shown. Thanks so much. Power Lifting approved

[@zezeti2246]

For me 2 factors contributed to a huge chest: #1 incline dumbbell bench #2 slow and controled reps😉

[@AmazingAsif]

Ppl think it’s rocket science

[@EricCartman915]

Will doing incline bench with bench press bars work as good as dumbbells?

[@sulaymanbarrow7369]

@@EricCartman915 dumbbells is better

[@HarleyAssi]

Aaaand... Tren. Tren also does contribute

[@zezeti2246]

@@AmazingAsif totally,for some damn reason people like to over complicate every damn thing nowadays,when a lot of problems are very easy to resolve

[@silentk59]

Mike Menzter has been saying this for years, medium/close grip but WIDE elbows. Don't tuck them, bring it them out to the side.

[@user-jx1kc3qu4b]

Won't u screw up your elbow

[@wisnugusman7709]

Yes!

[@farmtutor2379]

I thought that I understood that he widens them at the bottom but brings them closer toward the top.

[@larschesterton1637]

​@@farmtutor2379which is exactly what's recommended in this video

[@nickeyboi]

Your videos get more entertaining, funnier, and informative all the time. Thanks for the awesome content!

[@ababc5]

I love the info and self depricating humor. I have taken many your tips into the gym with great results! I appreciate you.

[@KrwiomoczBogurodzicy]

[10:20] Warm-up for presses

[@syphe101]

Thanks but this video is good enough to watch from start to finish

[@SawWaveSurfer]

Some people just place these comments as a future bookmark/timestamp to recall a part of a video @@syphe101

[@JamesBrownlip]

This is awesome. I cant wait for you to come out with new workout plan with everything you learned. I’m waiting to buy the new one

[@sparkey337]

Bro…excellent! At 57, I shifted to body weight full range of motion for my health, but I tried this out using rings on a feet elevated ring push-up and it lit me up. Same principle, 45 degrees to start, then raised elbows to activate the chest. Thanks for taking the time to dive deep into this.

[@dt7197]

sharing your mistakes as well as your progress into correcting them and bettering your training is such a great formula for youtube and the viewers. Appreciate it, I actually noticed that I do this when I bench. I try to keep that 45 degree angle but as I go down I can't, I have to let my elbows come up. But I've never gotten any pain or injuries from doing it and I bench 440 now so I just kept doing it because it worked for me. I never told anyone else to do it because it seemed wrong.

[@tubax926]

ye just do what feels right as long as you do it slowly and with a low weight first

[@davidboynton3535]

OMG that small tweak in my bench press lights my chest up with less weight than I can normally lift. Love your videos and have helped me push further in my training, even if at times it makes me look stupid lol. Keep them coming.

[@MattGarcyaDC]

What’s the tweak?

[@Sol-01]

its a change@@MattGarcyaDC

[@ceofounder]

Ryan Humiston's videos are totally awesome, educating, and entertaining! Thank you so much for this chest workout, technique! Ryan Humiston representing the art of physique and fitness!

[@jwhite1337]

I just find this way more humorous and entertaining than other lifting advice videos, well done.

[@akumaquik]

You are the best thing to happen to the fitness youtube community since its inception. Thank You again. Also your rear delt video has relived pain in my shoulder and I can see results already. For a 13 year gym vet like me this nothing short of amazing.

[@SayonaraGaming]

Your videos are super informational yet entertaining and the editing is phenomenal. Youve earned yourself a sub

[@mohamedunderscore1234]

I was eagerly waiting for this video, THANKS RYAN.

[@brendinarsenault988]

Cant begin to explain how much i look forward to your videos lol, keep em coming

[@Sagittariusking1]

Hey man. Lovein your content!! Ive been incorperating your teachings into my exersizes and im seeing more gains now than in my teenage years. Please keep the videos comin brother, your a life saver!! Thank you!!

[@timothyevo]

The timing of this is uncanny. I was just searching for chest vids from trusted sources 🙏🏾

[@chronotrigger6746]

Excellent video!

[@BeneWoodworks]

Just tried this method of pressing - works a treat. Thanks for yet another transformative training tip mate. 👍

[@randomdudehere4828]

Every video you do is informative and I’m grateful for them, that being said, this one I felt was very personal as I have just natraully big arms and I feel like my triceps and shoulders always take over and I never get the most tension towards my chest and I end up gassing out my arms before getting the feeling of tension or overload towards my chest like I want.. so very helpful. Definitely will try this on my next chest workout. I appreciate it.

[@trevorrisley5419]

What did you think? Have you tried it yet?

[@GstarWilson]

Thank you not only a lesson but a good LOL😂 as per usual. Legend I will be implementing this into my round two of backed by science. 😂

[@0024JT]

You don't post every day but the information and comedy in you content makes life worth living appreciate you boss

[@Yessswhey]

I've struggled to truly connect with my pecs, these tips finally did the trick. My teets have been sore for 3 days! Thanks man.

[@l37b37]

Mike Mentzer advocated for a similar way of doing incline press. Hand fairly close together, roughly right above your eyes, and elbows flared out

[@MC7366]

Gold! Thanks sir!

[@bubbagrump4940]

Listening to him start motivating me to feel more willing to succeed. Being a 50 yr old dude with no fitness level what so ever . Now gets after it.... Thanks man

[@ppduval]

Insane tips! Thank you Ryan!

[@01993jbdbejifn]

Great Video once again!👍

[@jimbotski]

Tried this morning on the plate loaded chest press. Yeah man felt amazeballs and now my favorite chest exercise

[@BadKarmaRetiredcopVetPTSDsurvi]

I incorporated this into my work out today...what a connection! It's now a permanent part in my routine. Thanks for doing what you do and the excellent advice!

[@jasondeweyofficial]

Brother! I cannot tell you how much I appreciate this! I am a retired 14 year, major league, baseball player, and I never implemented this kind of accent or form. I did it for the first time yesterday and I have always been the second day soreness guy and like 12 hours later I was sore and it makes lotta sense. I just want you to know also like I’m also a four times shoulder surgery guy so the action of going down and then retreating back which saves the shoulder was probably the most applicable part. Just want you to know I think you’re awesome and what you’re doing is great. You look great. And thank you for all your videos.

[@jakesqrl]

You never made it to the major leagues, you stayed in minor/affiliated ball for 14 seasons. Let’s not lie here 😑

[@jbrandona119]

I figured out this issue watching some Dr. Mike vids a few weeks ago. I went into the gym, tried every chest press machine (incline too) they had and found 2 that basically have the same movement path you have in the vids. Man, it genuinely felt like I never worked out my chest before 😂 getting DOMS like crazy now, very clearly growing etc. I can’t believe it.

[@mohammadsalam6434]

I'm sitting on my chair, listening to you, and thought let's try it while sitting. and I started following the path you speaking of and voila I immediately felt my chest fire up more than I ever have done any pressing moving (except for push-ups)! this is wild. I'm training chest later today, I'll definitely try it!

[@trevorrisley5419]

What was the conclusion, man? Did ya’ do it?

[@mohammadsalam6434]

​@trevorrisley5419 no results yet but i still feel my chest fire up now when i use this technique and my shoulder didn't click anymore

[@samscottfishing]

Do a video for most excitement in lower abs please! Love your EMG videos really fine tuned my split and has helped me see progress faster!

[@JamesBrownlip]

Thank you so much for showing us this. I did it today and it was a hard thing at first to do. I did it with light weight and high reps. I will slowly go heavier. I can really deal it. All your video have been so great for me. I hope after everything your testing you make a whole new workout program. I want a new one with all the new things you learned

[@TylerClarkMusic]

Listen man, your videos are GOLDEN. I have absolutely been enthralled with learning everything from your shoulders to biceps. Amazing knowledge with hilarious / entertaining delivery.

[@ernie0753]

The thing with not arching is that when the set gets difficult, you're going to inevitably arch. Also, arching pre-stretches the pec and adds stability to the movement by creating tightness and locking you in place so you can generate more force- it also keeps the pec above the front delt ensuring it's the primary mover. I've been doing my incline pressing on a higher incline (usually 60 degrees or so) so I can get a good arch but still target the upper chest effectively. Been a serious game changer for me.

[@Aveorl]

💯

[@geno5169]

Thank you Ryan for another helpful video! Your tips are right on! I needed this plus all the help to make my chest look better! And shoulders!!

[@obcane3072]

That first prechest exercise was hard. Only able to get 100 degrees! Thanks for the new Steffi

[@waterbot9533]

tomorrows chest day gonna be fire.

[@victorpq6533]

Bought the backed by science program and it is phenomenal 💯💪

[@feyitogan4643]

Send to me

[@jcarden6615]

Best content ever. Thank you sir

[@lando7727]

Not everythin works for everyone...But THIS adjustment definitely worked for me...For the 1st time in years I've been able to dumbbell press "pain-" and discomfort-free...GREAT STUFF...💪🏾🙌🏾

[@TheNicholasGregoriadesShow]

Man you have the best fitness channel on KZbin by a yard and a mile. Informative, witty and with great production values. I’ve never met you but I want to thank you for putting all this information out there.

[@tommyp1118]

Great laugh and great content as always Ryan 👍🙏❤️

[@JC-wz9mc]

I did this today and I got a great pump. Did the same on chest fly and it worked very well. Great advice, thanks!

[@geno5169]

Ryan you’re freaking hilarious! I’m really enjoying and getting a lot out of your videos!!

[@jmb9701]

I tried this with just 40s slow and controlled to protect my shoulders. Felt a good stretch and decent pump throughout. Next day DOMS were pretty good. Overall ill keep doing it good sir, thanks for the contribution to our health.

[@lukes5631]

Bro! This is crazy. This is literally what I have been working on in the last few weeks. I finally can push through/from my chest and it is the muscle that fatigues first now when doing bench. Now that I do this technique, it feels like "oh yeah.. of course that's the right way to do it". The way I was doing it previously was so, so wrong. The pecs were not the prime movers at all. Gosh darn it feels good to press now.

[@MattGarcyaDC]

What is the technique? The vid did a lot of jumping around j was confused

[@bishalsen4765]

Great quality video

[@Lucas-nf7uj]

Thank you Ryan!

[@neirrad]

Kate, them sunglasses is everything.

[@markanderson5536]

Or cable flys lowering the pulley after each 20 rep set. Massive stretch and works the whole chest. Use the off hand to connect to the muscle and feel what is working. Looks like the skeleton is done. You will have to use Kate more often.

[@luizde-rossi643]

Thanks for bringing Sonia Blade in. Unique content, as usual. Bravo Ryan! 👏🏽

[@RoughBeardBlaine]

Subbed. Fantastic videos, my dude. Informative, visually showcases the exercises, and shows the science of the workout plan - all while being very entertaining. Solid work, my man. 💪🏼

[@daniell6967]

Let's hear it for Kate!! Fantastic work! Loved the laugh at the end!!!!🤪

[@jayjayx5x1]

This made me realise…. How I have been training my chest wrong for like a year…. Was bringing in my elbows too close so could barely feel my chest. Move elbow out slightly… and boom my chest is alive again. Aaand I feel stupid. Was weird how I found 17.5 hard yet smashed out 20 reps of 25 when I was doing a train to failure. Now I know why, my chest been sleeping.

[@colinmilky]

This changed my chest workout!!! Legend

[@loganshoemaker938]

Thank you for the awesome video!!

[@brianbland4837]

Love the sweat at 5:05.

[@davidc3943]

Her tit almost fell out at 5:27 lol

[@pablo-zn1mg]

I just did this on the incline bench and it felt really good. I was basically lowering the bar like normal but when I was close to full stretch then I'd do the elbow wink thing and it helped to stretch the upper pecs more, then on the way up I could feel it was mostly upper chest doing the lift, which is something I always struggle with. Great technique !

[@GabrielNg]

Editing and pacing is so nice 👍

[@FitblkmanMr]

This dude never misses great content

[@KahRoor]

More Kate....just saying. Thanks for the content.

[@KevinSornig]

Ryan dropping this video before international chest day is just what I needed!

[@josemarialaguinge]

More of these please.

[@silversebastianloh616]

THANK YOU!!!

[@MediocreHero66]

Hey Ryan, physiotherapist here. Been loving these kinda videos recently and the inclusion of band mobilised based movements. For people struggling with the impingement aspect (I know you are focusing on the upper pec fibres), but decline presses can help give the 'correct' smooth feeling that a modified press should have and increase the eccentric depth of the movement, then as they get used to the bar path and feeling, can start to flatten out the bench and 'keep' that smooth feeling in a more 'normal' position.

[@thomasbona5079]

Close grip palms facing your face pull downs are superior to decline bench. And it’s a compound movement.

[@MediocreHero66]

I'd be interested in why you say 'superior' - could you elaborate more? Pull downs (clue in the name) is not a press movement, so I'm intrigued. Decline bench is a closer movement and easier progression to get back to flat bench.

[@callwinter]

that makes alot of sense!

[@notimportant3686]

the one caveat being that you want your shoulders kind of "shrugged down" on chest pressing movements and that is VERY HARD (at least for me) to maintain on a decline bench that automatically pushes your shoulders towards your ears... but decline benchpress is definitely where i've put the most meat on my pecs

[@notimportant3686]

@@thomasbona5079 we're talking about pressing... what does a pull have to do with anything?

[@maheshp1010]

As per instructions, I believe Hammer strength presses and underarm grip presses are the best form of chest presses, because in these moments we get to maximise the stretch during pressing…. THEY WORK JUST AS YOU DESCRIBED

[@kawartheboss1172]

Do you do the underhand grip presses on an incline or a flat bench?

[@maheshp1010]

@@kawartheboss1172 I do it as superset exercise with regular dumbbell/ barbell presses using light/ medium weights. It gives me crazy stretch and feel the muscle better

[@maheshp1010]

@@kawartheboss1172 I do little lighter weights on incline & partially heavy on flat or decline press

[@Two_legs_or_Wheels]

You have to be the funniest KZbinr I watch. Well done bro love the content.

[@irshadmusaphir1123]

That was awesome. Thank you so much for these training tips.

[@nathano428]

I literally dont understand anything💀

[@clintschermerhorn5766]

Same

[@Maynardd]

Yep, I have a chest of a 10 year old boy. When I work hard at it Sometimes I can bump it up to a 16 year old boy. I’ll give this a try.

[@benjisbodybuilding]

i love your totk vids sm they are hilarious😭😂

[@cryptoguru944]

Nice! I always appreciate these videos. Plus they’re funny AF.

[@xarrowverse]

My favorite fitness youtuber. Ryan is not only very funny, is the first straight fitness influencer, gives good advice and no bs. But he also cares about animals. For all of these reasons I generally can't wait until he uploads a youtube video and it makes my day. Please continue making this beyond gold quality content!

[@ancientpolymath]

so i haven't watched this channel in a while and i come back to see ryan is hilarious when did that happen

[@-TroyStory-]

Covid 😂

[@kjcrawford1688]

great video, can't wait to try it. Been surfing the internet for a long time for a chest solution. Like you Ryan I struggle with having a shitty chest and naturally good triceps. I used to powerlift for football in high school, which led to led to a severe imbalance in relation to my pecs, shoulders and triceps. . Been working this last year to properly balance out my body again. Great stuff!

[@williamsmith8393]

Wow! Never would have thought that would work so well!!

[@GutsgyattEnjoyer]

You look like a badass dad who works out in his garage and works a 9-5 manual labour job.

[@bobafittness1346]

It’s the moments like 3:26 what make life good.

[@josh46464]

Men of culture we meet again

[@robertbrooks1509]

Ryan you've gotten big brotha keep grinding

[@cuzinpete2713]

Thank you Kate

[@helloxworldss]

I can attest to this. I injured my shoulder and it's hard for me to do the 45 angle. My only option is to flare my elbow a bit, and I noticed my shoulder won't hurt on this angle. I kept using it, which showed a significant result on my chest. I thought this would reduce my gain because most people on the internet said so regarding the 45 angle, but I care more about my comfort so why the 70 angle. Watching this video concludes that I was right flaring my elbow when doing chest presses. Cheers man!

[@Korporaal1]

"...It has a little curve to it..." That's my take-away for today's sermon 😀

[@Juancho-Pancho-93]

Amazing excellent content!!!

[@oscarpena4206]

I love this dude...he is Hella funny but really informative...keep it up my dude...

[@HansonProMusic]

5:06 Two amazingly placed sweat stains from two amazing mammalian protruberances.

[@supersaiyanbino]

yeeeeeah!!!