What are the best exercises for a bigger chest?

[@vakilian]

Make this a series! So chest this time, then delts, quads, calves etc etc

[@THIBARMY]

I already filmed legs and arms. I will film delts and abs next week

[@MATT_2028]

Can't wait about Calves!! And Delts... And well everyting Thibs advices 💪

[@UNGETABLE7]

Legs ❤️. Checking it now. Thanks Christian! Always amazing content!

[@jonnyhangs9409]

Thanks a lot this has change my workouts 100 % thanks I’m finally seeing growth

[@rkidd101]

@@THIBARMY it’s been 9 months where is the delta ! Btw I have long limbs and short clavicle you don’t mention them

[@rothotborski]

I just can confirm that from my own experience: since I started to focus on bench press, incline Dd press and occasionly some cable flies my chest really got some visible gains...and now i know why ;)... christian is the first and only one I know who recommends different exercise selection based on body type...really a never-ending resource of knowledge and wisdom.

[@owlperformance2147]

Starting to see comments purely for algorithm. This is great, we have to push this channel to the top! Goldmine of actually useful and effective training informations

[@Shivasyn13]

Man, I consider Thib my coach since I started his Best damn workout for natural lifters and then the strength and the superhero program. Im so glad he puts this information and free programs.

[@THIBARMY]

Thank you for your thrust

[@oldsoul8429]

Why does this man not have 40 million subs? I found this channel a couple days ago and it’s a goldmine of information.

[@THIBARMY]

I'm not gonna lie, it is demoralizing

[@oldsoul8429]

@@THIBARMY from what I’ve seen in the comments on all your videos, everyone has benefited from your presentations in some way. The information is solid and easily digestible for most of us who aren’t professional athletes. Keep up the good work man, the channel growth will come eventually.

[@anubhavmisra84]

Easily the best Fitness content on youtube! Detailed, personalizable, and no clickbait. I wish I knew about you earlier. Thank you so much for your advice.

[@nickvoelker7180]

Thib might be the only fitness KZbinr who puts out a consistent message. As in, these aren't just videos for clicks. I read pretty much everything Thib puts out, and I've employed his training strategies into my own program. I ended up with a chest program that pretty closely matches what he put up here. We should all thank Thib for sending us in the right direction, instead of just some direction that constantly changes like many fitness personalities. On the side: If you're long limbed, give maximum mTor activation scheme a shot. It takes some time to get used to, but it's incredibly effective and your body will thank you.

[@THIBARMY]

Sadly, click-bait material is more sexy and attractive than what actually works

[@bigmangus7]

This video is blowing my mind. I've never ever considered my body structure and struggled with chest forever, I'm really strong in the chest lifts but my chest is lacking. I would consider myself wide clavical short limbs what a eye opener

[@THIBARMY]

I'm built the same way and I had the chest of a prepubescent girl even when I was bench pressing 445. It's only when I started doing "sissy exercises", focusing on the contraction that my chest development took off.

[@bigmangus7]

@@THIBARMY I've been searching for a solution to my chest for so long. So are u saying decline wide bench , decline power fly's and high to low cable cross would be a good choice for a rotation ?

[@DangerousWillie]

In 30 years of working out I've never had much success hitting the pecs from any type of bench, dumbbells included. The exercise that has blown my chest up is push ups with gymnastics rings. The ability to bring the hands together through the movement really helps with the mind muscle connection. Plus you can hit any angle by moving the rings up or down or varying the height of where you rest your feet. Love your vids & articles Coach. Thanks for the years of sharing your knowledge with us.

[@lukaskuipers7791]

Gymnastic ring pushups where you out the rings wide apart but push with a close grip are the SHIT. Then after the set, contract fully, turn the rings out and lean forward, holding until failure. Absolutely brutalizes my chest every time. Rings are the best chest training tool, weighted ring dips are also brutal

[@richardtrass]

Yes I do these too. Press and horizontal abduction in the one move. I tend to use them as a rest pause finisher but you can put weight on if you want them to me a main exercise

[@THIBARMY]

I do agree with the benefits of rings. I've done them a lot myself. The reason why they are not in this video is because, like the snatch-grip high pull, is a movement that the average listener might not be able to do properly and if I say that it's the best exercise you'll have tons of people trying to do it even though they are not prepared for it and they might get injured.

[@richardtrass]

@@THIBARMY as always you’re all over it Christian. Keep up the great work. Loving that you’re back and posting regularly again. First class.

[@GregVining]

@@THIBARMY love the SGHP!!!

[@dimps911]

20 plus years of lifting and I never looked at my physique and the way I’ve developed in this exact manner. Wow, thank you.

[@harishvk9605]

These quick Itterrz about dee-veloppingg Dee Best Egg-zer-sizess are straight 🔥

[@justusdragon381]

Sir, spot on.

[@nahidnewaz08]

Surprisingly, this is very underrated channel. People just don't notice what a great information they are missing. Great video! I am gonna purchase all of your books.

[@THIBARMY]

Thanks mate. From what I've read, the hard thing is getting your channel off the ground. Getting to 100k subscribers is amazingly hard, but from there the growth is exponential. So I'll just keep plugging aways and try to improve.

[@utpallahiri3284]

Hands down the best chest training video I have seen.

[@THIBARMY]

Thanks mate

[@EquityCall]

Coach Thib, these videos are awesome. I've been reading your articles for 12+ years and this is among your best work yet. Looking forward to the rest of the series.

[@THIBARMY]

Thank you. It's hard to keep putting out decent material after 20 years of producing content

[@EquityCall]

@@THIBARMY repetition is the best teacher.

[@johntrains1317]

This channel is pure fucking gold

[@jl.5025]

Liked before even watching the video cos I know it's gonna be good stuff

[@THIBARMY]

Thank you for the vote of confidence

[@ROTVAJLER83]

This video deserves at least a million views if not more This is gold, thank you !

[@pranayrai9613]

man this is some really useful information. nothing cookie cutter like the most fitness guys online.

[@THIBARMY]

Maybe I have it wrong since many of them have 500k subscribers

[@pranayrai9613]

@@THIBARMY hell no man, you keep doing you! Maybe a little more marketing is all it takes and you'll be up there

[@pranayrai9613]

@@THIBARMY also making more click baity titles might help, like this video could be titled "WHY benchpress might not be the right exercise for you / chest hypertrophy". It would turn a lot of heads!

[@mymetamorphosislifestyle1220]

Tu fait les MEILLEURES vidéos de stratégie / théorie et en combo avec les vidéos de Charles Glass pour ses biomécaniques, on progresse bien. J'ai un BS en AT, les détails que vous couvrez sont tout simplement parfait. You're killin' it like a BOSS, merci!

[@THIBARMY]

Merci mon brave. Du coup, je demeure quand même basique sur certains des vidéos.

[@charbelyounes5188]

Hey Christian, just want to let you know that you are my biggest inspiration in the fitness industry and I am motivated to start my S&C masters next year to become a true professional like you. J'ai consulté le site T-nation en 2015, et je n'ai pas compris l'importance de la simplicité qu'après avoir vu que Athlean-X et les mannequins Instagram sont des clowns. Respect ❤️ !

[@THIBARMY]

Much appreciated

[@jamesneale4476]

I've been waiting for this one! Coach, I would love to hear what your thoughts are on the effectiveness of a sustained loaded stretch, say a weighted deficit push-up towards the end of your chest session, on hypertrophy. I do them and find them very effective, but need some insight if they are worth the agony lol! Cheers mate! Shout out to all the Thibarmy loyalists!

[@THIBARMY]

Dude, I've been doing these for over 15 years. There is actually a chapter on my second book "Theory and Application of Modern Strength and Power Methods" on them. I gave presentations on loaded stretching in sport science symposiums and also have articles about them: www.t-nation.com/training/stretch-with-weights-to-build-muscle. and thibarmy.com/loaded-stretching-one-powerful-versatile-training-method/

[@TheArmoryliftforlife]

@@THIBARMY I purchased this book Theory and Application of Modern Strength and Power Methods thru amazon in kindle format a few months back. Excellent book.

[@naman1084]

I have been following you for years but it's today that I found out your channel.. 😃 Thanks for the unmatched quality content

[@astewart9410]

Sir, you are providing such an incredible service to all. THANK YOU!

[@THIBARMY]

Well, it's mental relief for me to do so... win win

[@brianellison7054]

Uncle Thib, I just want you to know how much I appreciate you sharing your wealth of knowledge! You are such an asset to those who are seeking accurate information. I love your work and have learned to trust your vast wisdom, experience, and intuitions that you so generously share for free. I’ve been enjoying your articles on T-nation and all your seminars/videos, and I’m so happy you are doing more on this platform now. I always refer to your work and cite you as the source, encouraging others to investigate. I have no doubt people will recognize your work as invaluable as I have. Thanks again! BTW, this is the first time I’ve ever commented on a KZbin video, but if it helps your channel as people are saying then it’s the least I can do

[@THIBARMY]

I've always loved teaching and helping people out. I'm just old school and don't really understand social media and the modern ways of communicating... I will get better

[@timmyotoole6063]

Looking forward

[@pretty_flaco]

6’1”… long limbs… seen MASSIVE progress with weighted dips as my main lift, incline db press as supp and machine flies as my metabolic accessory work

[@theghostofpcs2391]

Very useful video! It never occured to me, that my structure was to blame for me being so tricep dominant.

[@THIBARMY]

That's why people can get completely different results from the same exercises

[@BetoTorrero610]

I've been binge watching the whole series... I'm glad I founded this videos. Thank you for sharing, Thib!

[@79Darrin]

I have always been a fan of yours since I started working out. I have followed you on tnation and have taking your training principles in my own training thank you

[@THIBARMY]

Thank you for your confidence

[@jakestevanus1807]

great info

[@Mikaeel84]

I would love to learn about mechanical advantage and short vs long muscle bellies in detail.

[@privategroup5194]

Thank you for this! Your exercise selection insights opened a new dimension for me. I'm going to love this series!

[@ugou]

Thanks for sharing so much knowledge ! This channel is bomb !

[@THIBARMY]

Thanks! I will do my best to make it better

[@ptichapronroudj]

Really helped me target the muscle in consideration to my frame ! Need the same for legs and shoulder ! Thanks for the work and simple explanations !

[@AtHomeFitness14]

Great info thanks

[@SkyrimIsDark]

How can I know if my torso is long or short ? Thank you for the quality and value you bring btw, love what you do !

[@zippydoo9533]

Thanks for another very informative video. I experience severe DOMS the next day after watching your videos. The Andrew effect is awesome.

[@Manny58g]

Learning so much from you! :)

[@sundarprabhu9160]

Thank you so much Chris

[@remywarren9827]

Completely great video and clear understandable information! Thanks for this series. I want to see more of them. I wish I could discover this channel earlier.

[@Mikaeel84]

Push day so I'm watching this video again and I think it would be awesome to make a series on how much more you should emphasize arms when programming for long limbed lifters and vise versa.

[@mymivf]

great vdeo

[@cherubsingh5819]

some really great info chris sire!!

[@THIBARMY]

Thank you

[@pretty_flaco]

Im also subbed on your other channel, glad the algo showing you some love on this one

[@THIBARMY]

What other channel? I don't have another one

[@pretty_flaco]

i just checked, it’s this one coach... my bad

[@whatcameofgrace]

Algorithm squad. Great work my brother

[@THIBARMY]

Thanks mate!

[@philipkim9779]

Thank you🙏❤

[@AnthonyVenmans]

Wow, it's like you are talking right to me Christian, I am a long-limb guy, and my pecs are my strongest bodypart! My chest responds very well to incline dumbbell fly with heavy load 6-10 reps, and stretch!! But I have a hard time getting very strong on press moves for chest and shoulders.

[@willyo7004]

Great vid, thnx coach Thib 👍🏻

[@roywilliams1989]

Hi Chris, we are in Lockdown here in the UK, I have a set of adjustable dumbbells (40kg per Dumbell), I also do not have a weight bench, what exercises can i do to maximise size. FYI I have just bought your beat the apocalypse Dumbell programme. Thanks for your help mate.

[@THIBARMY]

Yeah, we are in the same situation here in Quebec. There is honestly a lot you can do with that (unless you are so strong that 40kg is too light for most exercises). DB floor press, DB floor flies, DB standing press, DB push press, DB Z-press, DB single-arm Z-press, supersets DB floor press and push ups, DB pendlay row, DB RDL, DB RDL with the front of the feet elevated, DB upright row (only to low chest level), DB lateral raise, DB front raise, DB bent over laterals, DB curls, DB hammer curl, DB reverse curl, DB Zottman curl, DB floor triceps extension, DB overhead triceps extension, lunges, split squats, DB front squat (DBs held on your shoulders), DB squat (DB held to your side), etc.

[@roywilliams1989]

I appreciate the recommendations Chris, thanks a bunch and take care

[@aadharmutreja998]

These videos are really helpful. Thankyou so much. When will we get the next videos? Can't wait!!

[@THIBARMY]

At the moment we have one per week. My goal is to film 3-4 per week so that we can eventually move to upload 3 of them per week.

[@aadharmutreja998]

@@THIBARMY will do back and chest the way you have explained till than. But seriously very underrated channel. Following from past 14 months. Increased the frequency of training muscle groups too from your videos. Appreciate the knowledge and effort you put into it Thankyou 😁

[@franskie1395]

hi coach, can you please make a video on DB Fly- Press and power decline fly please.. Thanks for all of the videos

[@RaviGoyal-p7y]

Hi coach can you please do shoulders. Thanks so much

[@rohantyagi7951]

We want this series to continueee plsssss

[@THIBARMY]

I already filmed the lower body and arm videos

[@captainhaddock4667]

Love this series! When will you cover legs?

[@THIBARMY]

Yes, I filmed that one last week

[@artursrikmanis]

thank you 4 the video :))

[@THIBARMY]

You're welcome

[@qcrecap]

Bring it on

[@THIBARMY]

It has been brought :)

[@mymetamorphosislifestyle1220]

This is gonna be 🔥🔥🔥!

[@alperenozen7582]

Ring push with turnout at the top is the best pec exercise in my opinion. I feel my chest better than any kind of chest press movement. I can't even imagine doing feet elevated ring push ups. It would probably requires strong abs. Nice video series btw.

[@richardtrass]

I often have my feet in a TRX doing ring push ups. Then you can alter the angle easily and get a bit more core activation at the same time but without detracting from the primary goal of chest etc. it’s also good for shoulders triceps and even back. But my chest gets it most.

[@Strengthcoachkrou]

Thank you Coach to share us your knowledge. What about very tall guys ( 195-210 cm ) who have average average limbs ?

[@jovanr3167]

So basically one main lift and 2-3 isolation exercises? We don't need more? PS: This is the best bodybuilding channel on youtube!!!! Your channel needs to grow asap!!!!!!!!

[@charbelyounes5188]

It really depends on your goals. PS: ABSOLUTELY!

[@AD-fj7uv]

I'm Just commenting for algorithm lol Btw next level video

[@THIBARMY]

Much appreciated

[@c.coachinglb3099]

hey coach can u please explain the motorcycle row please

[@christalan9571]

Hi coach! Awesome video. I have a question. I have 182 cm height and arm span 183-184cm. Am I long limb person or some combination?

[@ravenjento]

Me the same... would apreciate an answer :)

[@zaziro]

When will come this for the delts?

[@tzahi12370]

My reach is 10 cm more than my height...but still I built a decent chest from the basic bench press ( barbell ).I know a lot of people who have long arms who struggle to build the chest.. Good video coach 👍🏼

[@Milan_M95]

yeah, my reach is around +15cm and my chest sucks compared to my triceps and shoulders

[@tzahi12370]

@@Milan_M95 yeah this is what I usually notice on people with really long arms compared to their height...

[@jasoncarvalho9711]

Hello Christian! Amazing video as always. I wanted to know if I eat at maintenance calories being about 15% bodyfat (Instead of bulking/cutting) Can I build muscle optimally?

[@PianoJonathan-z9x]

Coach Thib .what your wide clavicle mean ?

[@THIBARMY]

Naturally wide shoulders

[@sachaadmi6203]

How to make out whether one is long limbed or short limbed?What is the parameter.

[@zeake13]

How on earth does this channel only have 26.9k subs.......People hit that sub button. Thibideau knows

[@THIBARMY]

I heard that the way the new algorithm works, it's amazingly hard to get to 100k and then it's exponential from there

[@ravenjento]

Great Video! Can you tell when is clavicle narrow and when it is wide, please? I think it would be a good idea to show some examples from lifters withe each body type. I´m 182 cm heigh and my wingspan is 176 cm. So I´m a short arm type. But I don´t know when is my clavicle narrow, wide or "normal". What strategy is to use if it´s neither narrow or wide? But it is a litte confusing to me, too. I have short arms (WS 176cm vs H 182cm) so this means I have a long torso. But I don´t have a long torso. My Legs are 99 cm from 182 cm height, on this point I have a short torso.

[@THIBARMY]

I will cover this a bit more in the arms video

[@ravenjento]

@@THIBARMY I ´m looking forward to it 😀👍 Thank you very much.

[@user-lg7gp6fg3g]

I’d like to hear about the pros and cons of lifting till failure

[@THIBARMY]

That is a good topic. And probably comparing high volume and high intensity

[@Mikaeel84]

I have very wide shoulders and what seem to be short arms.(people have said I look like a Trex and my finger tips land a couple inches higher than my knees.) Yet my arm span is still longer than my height. Would I still fit into the long limb category?

[@THIBARMY]

Arms just a few inches above the knees are long. Me for example, my arms do not reach below my hips.

[@joojotin]

How do you stretch the lower pec?

[@DJbishop666]

What about reverse grip bench press for shorter armed shoulder dominant individuals?

[@THIBARMY]

I don't hate it as a triceps movement and it seems to activate the upper chest quite well. But I personally would not put in on my list of best exercises

[@SuvlehimTakats-l8h]

Christian, if my arms are 4 centimeters longer than my height, what strategy can I use?

[@ve_rb]

Algo 💪

[@THIBARMY]

Thank you

[@ve_rb]

@@THIBARMY 12:50 c’est mon part favori « Ça fonctionne pas!! » MDR t’a besoin d’un éditeur 🙃

[@nkenrock7682]

sir.. coach..how old are you? (love your information)

[@jamieskelcher588]

Can you be shoulder dominant even with longer limbs and shorter torso Thanks

[@THIBARMY]

Everything is possible. These are just the "normal" situation. Someone can have a dominance because they used it a lot and became good at using that specific muscle. Take Arnold for example, long limbs... he shouldn't have dominant biceps but he did because right from the start that's the muscle he put the most effort into developing. Sporting experience can also play a role. Speed skaters can have dominant quads even with long legs because they rely on their quads so much and have done so for year.s

[@jamieskelcher588]

@@THIBARMY Thank you

[@SN-cv9rz]

En effet la vidéo est courte comparée aux autres mais bons conseils!

[@tipoftheiceberg7034]

For me I have long arms, the chest grows the easiest only if I use heavy weight even tho I may feel the stretch less it grows from that but overall the triceps grow the easiest for me and the chest is the hardest but I think that comes down to genetics as well but sure I feel the stretch with lighter weights but I don’t grow from it. For me I put slightly more of an arch than the regular dude, heavy ass weight and really focus on holding that stretch at the bottom and pushing back up while trying to keep the scapular retracted so I’m pushing with the chest more than the delts

[@NYAFACE817]

Can I still add dumbell press but wider width?

[@luketurkington7889]

Awesome vid Christian, but its confused me a little. Longer Limb people would be Tall People no? and they would therefore use more Triceps in their Pressing because the Arms have to travel further away from the Body, compared to a shorter armed person. So shouldn't this be the other way around? or have I misundestood? Hopefully you can help clarify

[@THIBARMY]

Not necessarily. I look at limb length relative to the torso.

[@luketurkington7889]

@@THIBARMY ok cool, so it’s not necessarily based on height. Are you saying then that people with longer limbs can get more of a stretch on the pecs when they perform the bench and that’s why there is more chest activation and therefore more growth? The shorter limb lifter maybe stronger because their triceps and Delts can be more influential? Cheers in advance for getting back to me, appreciate you clarifying, I find this stuff fascinating!

[@andrewBwinter]

Christian, 12:51 en Francais.

[@aacotyaa]

So, after measuring, I've determined that I am "long-limbed"; however, I find that my triceps tend to grow faster than my pecs or delts. Do I fall outside of these parameters somehow or is another factor such as form?

[@WAMHAHA]

I have a question How do I know if I am narrow clavicles or wide clavicles? is there any ratio? Please help me?

[@farhanhussain_]

Dear Thib, finger tip to finger tip length to calculate upper limbs to torso ratio seems to be affected by the length of one's clavicle bone also. Imagine two people having same height and same length from shoulder to finger tip. But if one person has wider clavicle than the other, his ratio will differ from other person. I mean, guy with wider clavicle will have higher arm span (reach as in MMA) than guy with narrower clavicle. How do you see this?

[@chronometa]

I think I fall under the slightly long arm short torso crowd. The only way I feel my chest is to really get deep.

[@THIBARMY]

That's not surprising as it forces a greater stretch in the chest, the more you can stretch a muscle while it is still under load, the more damage and mTOR activation you get

[@Lonso__4]

@Greg Doucette

[@timmyotoole6063]

How do you gauge clavicle with in terms of whether it's wide normal or narrow. Is it just experience and eye test

[@THIBARMY]

It's harder to gauge. I will talk about it a bit in the arm training video coming up shortly

[@mathewshaw2892]

When the student is ready to learn the teacher will appear....

[@slee2695]

Off topic sir but i noticed Chinese lifters do high pulls a little differently. Does it make a difference in the muscles worked? I ask because you've always promoted high pulls so well

[@THIBARMY]

The way the Chinese lifters to high pull is to mimic the action of the snatch/clean in which right after you pull explosively on the bar you initiate the "move under the bar". In fact, if you look at modern olympic lifters (especially those with shorter limbs/longer torso like the Chineses and North Koreans) they tend to cut their pull short to be able to move faster under the bar. As such, the "chinese pull" is not as good of a muscle-builder BUT it is more helpful to improve your lifting (provided that you are using the "fast under" lifting approach).

[@slee2695]

@@THIBARMY thank u so much for the reply sir

[@UniverseAZ]

i got long limbs but bad chest tho great shoulders & triceps how come?

[@THIBARMY]

You do have some outliers either because of training experience (training certain muscles more), sporting experience (if you relied on certain muscles more practicing your sport) or muscle fiber dominance (if a muscle that should be your weak point has a very high ratio of fast twitch fibers it will have more growth potential despite being at a mechanical advantage).

[@UniverseAZ]

@@THIBARMY swimming background as a kid, my chest is also naturally high, could be that reason too. Lats, triceps shoulders & back respond to training really fast.

[@JSCoaching11]

Ces vidéos ne sont pas seulement utile aux pratiquants mais également aux futurs professionnels du Coaching en formation, tel que moi! Pour isoler les pecs pour une personnes aux longs membres, es tu d'accord avec un travail de pré fatigue sur les triceps en dead way par exemple, avant de faire 4x6 en bench press avec pause sur la fin de la phase excentrique ? 👍

[@THIBARMY]

Ben si tu fais une pré-fatigue tu peux avoir 2 objectifs: 1) activer le muscle moins efficace, dans ce cas du précède le mouvement principal par un exo d'isolation pour le muscle moins efficace, mais tu ne pousses pas proche de la limite (tu garde 3-4 repetitions en réserve), c'est plus une pratique de contraction 2) tu fais un exo d'iso pour le muscle dominant et tu y va a l'échec. Ca va forcer le corps a utiliserp plus le muscle moins efficace puisque le dominant est épuisé... dans les 2 cas ça réduit la charge du mouvement principal, mais l'objectif est smplement la reprogramatin nerveuse a mieux utiliserl le muscle moins efficace

[@JSCoaching11]

@@THIBARMY merci pour ta réponse ! 💪

[@deriusjones3024]

Please Do shoulders/delts. Could use 3d boulders 😂

[@everydaywarriors]

Thib is legit.

[@brandonedwards4406]

It's sad to see such little subscribers to a channel loaded with a wealth of information ,it shows where society is heading..channels that promote natty or not videos and the constant KZbin soap opera is ridiculous.I benefited from your information in the past and I'm making a lot of gains.

[@blair3821]

Chill with all the ads

[@nicogrunfelder9099]

I have +11 cm wingspan but I’m tricept/shoulder dominant and my chest is dead meat 😂 So I’m just fucked? 🤣

[@KenjiNitta]

Bump.

[@SwoleTown]

I want to know how this channel has only 29k subscribers, while these clickbait wannabes have 10 times more.