How To Build An Aesthetic Chest (No Bullsh*t Guide) 

1. feet elevated pushups 2:30 2. fly ex. don't do it's Instagram bs 2:45 3. harder variation > more reps. do 5-15 reps 4. improve shoulders through handstand pushups. be conscious of your posture 5. being lean is required for aesthetics

Consistency is the key. 99% folks out there give up after few months, and they get motivated after few months break, come back and the cycle continues

That’s true, I was working out my chest too much, loving the transformation in my chest, but I was only doing back once a week, and I started to develop a hunch back.. my back was rounded and I was slumped over. I started working my back more and less chest, and my posture improved, I’m more upright with my chest exposed. It definitely corrected my posture

this is truly the best "No BS" guide I've watched, you explain all of this perfectly -- thank you

Good vid! I’m 48, tryin to get huge and being the 6 pack out before I croak! Feelin the chest during DB and BB bench has always been in issue. I’m up to a 70lb DB press though, slow and steady press, happy about that.

Hey dude definitely appreciate the kitchen/vlog content. Would like to learn more Korean-ish high protein meals (with kimchi as an option because my digestive system is sensitive to it lol) so upcoming cooking content would be badass. I think you have a great perspective and personal wisdom about aesthetics and minimal training that a lot of us are going to benefit from in the coming years!

This channel is gold. So much good info here.

Thank you! I really enjoying your wise talks while you are eating. It's a bit of everything,

great video all round, last part was good too. most fitness youtubers focus on the workouts nice to see there's a real person struggling with bad food days too

I really love you brother. You are my inspiration. Please bring more of such videos for every area. And also what particular exercises we should do to get ourselves like you. I hope your day goes good

keep doing cable flies and pecdeck!! one correction i wanna make is that the main function of the chest is shoulder adduction(pulling your arm in) when you do pushing movements you are pulling your elbows inwards, doing flies makes it more difficult because the weight is at the end of the arm so there's more torque even if it feels like you are lifting less weight the main thing that will grow your chest is *intensity* not weight

Really nice video and a lot of effort were put in. Thanks for the delivery of knowledge.

Im an old got, previously morbidly obese for most of my life, but saw the light about 7 years ago. Now focusing on exactly what your videos teach. Just want you to know I truly appreciate what your putting and and more important, how you are messaging - your demeanor, and content is great - thank you.

The second part (in the kitchen) made my day. I feel like sitting with you in that kitchen and having a conversation with a friend. By tomorrow I’ll eat while watching it again!

another banger as always! gonna add some of these to my workouts starting this week, thanks for the video :D

Thank you Wanhee, for this video. This is first of your videos that I watched and I love it. I would love to see you do more videos like this in detail for 40+ older guys. I was planning to to join a Gym, but now I think I will start things at home with my body weight for couple of months and see. Thank You again. Appreciate it.

I'm really grateful fur the effort you put in these videos Wanhee, thank you so much!

Man I love your videos, really giving us the truth. Would love to see a guide on legs

This is a phenomenal video, thank you!

Thanks! Exercise guides! And programs:)

Been two months since I first watched this vid, thanks for the tips! Been training with my own body weight and I can already see improvements!!!

Hi! Thank you for all these tips and info, I wish we had this kind of information 10 years ago when I started going to the gym. 11 years later I'm still skinny fat, but I still have faith that I can achieve a body like yours someday. I started going to the gym after 1-year break (for health issues) 2 months ago, so your videos are motivating me to make progress and finally make my dream come true to have an aesthetic body! Would love to see a video about how to organize a workout routine for an upper body/lower body kind of training mode, 4 times a week. :D Greetings from Costa Rica!

I actually have gotten more out of Machine fly's when I truly learned how to use them after about 6 months, and that's when I paid more attention to the stretched position and not only the squeeze. I have seen more improvement on area where my upper chest meets my shoulders and it's definitely a must imo.

thank you so much i needed this video

DB flys are terrible in general but I will always be a strong proponent for cable and machine flys as they are better for shoulder health.

Great vid bro! No BS . Thanks!

brooo that intro was so hype, ur editing is getting better.

I love how chill you are in your videos and that you poke a bit of fun at the meat-head gym bros. 👍

Nice content mate!

I believe that cable flies are a great exercise for pecs but they should be done as a isolation movement not in place of a compound movement(dips,OHP,incline press)

Thank you for this🔥😤

Watching this from India. Perfectly explained. Thanks.

Hi Wanhee, Thanks for the great content! I appreciate the effort you put into your videos! I‘d love to see a video about minimalist mobility training. Is there anything you do to stay flexible or do you simple use your full range of motion in your strength regiment?

Love the background music while you're eating ❤

thanks bro!! whit love from Mexico♥

Thanks Brother!

Liked and subscribed, thank you for the upload!

Hi, can you do a guide for back workouts also (especially for those who can only do one pull ups as of now) Would really appreciate it and more vids like this! :)

Is Jim Jeffery's cousin lmao

Great video 🔥

I bake my chicken in the oven most of the time with a little seasoning. Baking in the oven can REALLY dry out chicken but to keep it moist enough I throw in some pineapple pieces about halfway through cooking and the juices really help to keep the chicken from getting dry. Loving the videos

Would love to see you make a follow along workouts. How you really execute your workouts would definitely guide me.

for posture i recommend training lower traps and rhomboids and add external rotation exercise at the end

thanks for the info!!!

That was one of my oldest memories of a movie and I loved that movie ninja assassin so much!

Thank you so much!

hitting lower chest is just as important as hitting the other fibers of the chest, as training the lower chest gives that rounded look

You can just use heavier weight for cable flies/dumbbell flies for lower reps. Also the primary function of the chest is "horizontal adduction"(pulling your arms towards the midline of the body out in front of you). The upper fibers(upper chest) assist in shoulder flexion(raising your arm in front of you in a front raise) which is why incline bench press hits it better.

About the flies you basically add another form of force, the moment, the weight multiplied by the distance from the joint ( what actually makes the shoulder flies harder)

good vid my dude👌

Great and helpful video, but I was just wondering what kind of cutlery that is. It look so ecstatic and nice. I'm wondering where you got if from?

Needed this

Always love the mukbang with healthy food consciousness

hi wanhee was just wondering what watch you are wearing in this video! :)

bro you’re content is so good, I agreed with you. Keep it up!!

Advice on working around injuries would be greatly appreciated, right now I’m dealing with a knee injury and it’s super frustrating. I only do body weight movements and there’s still lots of upper body exercises to do while I heal but I really miss running and squats.

great video bro

Top guy 👍💪 came to build my chest left wanting a Korean friend for food recipes and wisdom 👏

Dude ninja assassin was 🔥🔥🔥 lol

Thanks man

Thanks Wanhee

Light weight is compensated with use of leverage with flyes but I agree, it puts a lot of stress on your joints.

In my fitness journey I’ve overcome binge eating to very restrictive habits but the one thing I still very much struggle with is how to mentally cope with going off diet of having the occasional spill over when drinking / eating for social purposes. I have this stress even tho I never have any issues getting back on track and following my diet again after tbe event. It’s lead me to skip out on some social events altogether at times (which I know isn’t living a balanced life). Thanks for providing some commentary on this. It’s difficult to navigate.

Could you please make a video that explains how to recover from shoulder impingement and demonstrate the correct way to perform exercises that activate the shoulders?

I enjoy this type of stuff

core is also very important for posture !

How do you eat rice and stay lean? Every time I eat rice and other carbs, I start to develop some really high insulin spikes which leads to excess calorie consumptions. I've been eating 50% protein, 45% fat, 5% carbs usually everyday and feel much more satiated. I usually have one day(friday) to binge a meal on sushi w/ rice just to refeed, and the rest of my week is normal. Any tips? I'm currently 5'5 and 164 lbs, roughly 19-20% body fat. Your physique is something I'm aiming for in the next 3 months.

Hey bro, I need help with home workout recommendations while at the same time still following your style. I don’t have much money to subscribe the gym, and mostly I just do whatever I can at home to stay fit. However I am not gaining much from what I’m doing. I have; 1. Resistance Band (20-30kg) & (30-45kg) 2. Abs Roller 3. Pull Ups Bar Anything you can suggest to help me make my workout more effiecient? Or I need to add more tools like dumbell because this can control weights more easier and at fixed state? Please make a video for home workout with basic tools 🥹 it’d be really helpful for me. Or anyone if can suggest, please do. It’ll not just be beneficial for me, but also to other people who is the same boat as me. Or maybe just raft haha because we are broke people. Thank you in advance and have a nice day!

Great video! I think it's important to note one contradictory statement: Focusing too much on the upper chest. Although you recommend that, it is the primary reason guys end up with a droopy chest because of an undeveloped lower chest, which you can fix by doing chest-focused dips, as you suggested as well.

Could you make a video on how to achieve this solely through calisthenics, like how many sets of incline push ups with how much weight added, same thing for the back and shoulders and does training boxing affect what you said or did you just give an example of having your chest closed because of the guard

Would love to see a video on High Intensity Training through your lens of "minimalist training"

Ty bro

Great video mate, what excersies are recommended to work your back to straighten yourself up and open your back? Reverse cable cross overs and cable face pulls?

I really learned some things from you. I won’t insult you or myself by not implementing this immediately. I will subscribe. You managed to make me hungry. I eat Kimchi almost daily. I like your lifestyle.

I've found push-ups in various forms have been the most effective and as you mentioned; feet elevated for the upper chest

3:30 i wasnt even using heavy weights and i still fucked up my shoulder with dumbell flies once. have been doing various different pushup styles since and its been working much better for me, especially when i use a slow descend and full range of motion by also moving my shoulders fowards and back (or up and down if you look from the side).

What about trying the elevated push ups and all that but with hurt wrists. Any advice?

Archer pushups are bloody wonderful

What do you suggest for someone with uneven shoulders? It is not due to any conditions, but one of my shoulders is a lot lower than the other (or one is higher too), and as a result I am prone to hurting my front delts on one side. Push ups, bench press, etc... anything that relies on a linkage between the two sides results in a front delt strain on one side. Incline and flat dumbbell press have been mostly fine though.

Eating while watching makes it so much better

Hi Wanhee love this vid, made sense in general and was straightforward. Question- for eating/living at a caloric deficit as we try to cut body fat, do you favour being in a deficit per day, or a deficit over a week? Does it matter ultimately? Thanks so much!

I have subscribed. I am healthy and athletic. However, all the points you discussed apply to me. Especially in my chest region. I will begin to take mentorship from your videos. Thank you.

🎯 Key Takeaways for quick navigation: 00:00 💪 Building an Aesthetic Chest: Introduction 01:36 🏋️‍♂️ Focus on the Upper Chest 02:46 🚫 Avoid Inefficient Exercises 04:11 🏃 Don't Neglect Body Weight Training 06:03 💪 Strengthening Shoulders for Proportion 07:42 📏 Achieve a Lean Physique 10:10 🍲 Healthy Eating Strategies 15:31 🍽️ Eating Mindfully Made with HARPA AI

Whoa whoa whoa ninja assassin was great 😂😂

I'm going for the powerlifter look but I definitely did not even think of doing inclines more.

The pectoralis major, the big boss muscle of your chest, is just one muscle. It doesn't have separate sections that you can target individually. It's not like you can zoom in on your upper or lower chest like you're cropping a photo. Nope, it contracts as a whole unit when you work it out. So, the idea of hitting specific parts of your chest with different exercises is kind of a stretch.

Wouldn't focusing on the upper chest result in a droopy chest since the lower chest wouldn't be worked/developed as much?

Pushups did the trick for me. Slow, good form, consistent.

That's my problem I eat super fast like Goku in DBZ. I need to slow it way down, thanks for the advise at the end .

Completely disagree about the cable flies and pec dec statements you made

Hey @wanhee, since you don't look highly ok chest flies, how do you work out the inner chest then? What's your view on a strong inner chest and how it relates to an aesthetic build?

flys are good for activation of the chest, should do them before your main lifts; i.e. incline dumbbell/barbell press

Bro thank you for helping me, currently I have the same problem you used to have, sure I was getting stronger from the gym but my chest was becoming droopy and without a shirt I looked worse than before, I listened to your advice and now I am already looking a little bit better

also yes more cooking vids and vlogs pls

Good video m8

"Buenísimo" video!

Thanks for info 💚

I only use cable cross for lower chest along with dips

Ninja Assassin definitely wasn't a terrible movie, this movie is part of my childhood. I loved it and I loved Rain. 💖💖💖

food looks amazing.