Here is something cool: an explanation on how to really build a bodybuilder's chest. Understanding the way your pec fibers run can help guide you on the path to figuring out which movements would work best for you. What's your favourite chest movement?
OmarIsuf deep incline dumbbells, with an elbow tuck at the top (so the bicep touches the pec). I get the best mind muscle connection from this movement, and never fail to do it on any day I train chest
I watched this video a second time . I watched it because tonight I implemented what Alberto talked about based on my fiber path and what felt the best and got the most contraction for me. I have not felt my chest on fire as much as I did tonight. This is some of the best content on the internet for chest training.... I only wish there were explanations like this other other muscle groups!
My fave is Jeff Cavalier's lower pec cable fly. Set the cables at about eye level like for a face pull, keep the torso nearly upright, use an underhand grip, and try to touch the pinkies at the finish. I guess I must be lower pec dominant?
True but if you wanna do it naturally you just gotta press heavy weights. Getting to a 350 bench press was the best thing I did to grow my chest. I also weigh 220 at 18-20% body fat so that extra fat also made my chest seem bigger as well
Omar, I'm a university student learning computer engineering who loves working out. Your videos are helping me get through the stress of university and other thing in life, just wanted to say thanks!
100% agree. My man. I fully detached my Pec major 2 years ago. Because of this injury I quickly learned what movements truly activated this muscle for me. I’ve noticed it’s searching for the movement you can do without anterior delt taking over.
A lot of it has to do with shoulder width, as Omar pointed out in a previous video. Alberto has genetically narrower shoulders (I do too!), so he responds better to dips because pressing using more delts and tri's when you have a narrower build. Omar on the other hand, has a wider natural build, so pressing targets his pecks much better. Both have great physiques tho!
Honestly I can't explain how much I appreciate your guys advice. You two are my favorite duo on RU-vid and are so mindful about bodybuilding & just everything in general and I connect spiritually. So my upper chest and front delts suck but my lower chest is pretty good but my fibers run similar to Nunez's, any advice?
You guys are missing the critical part here. Its not just about the excercise, it how you engage that exercise. Meaning you can engage 1 exercise different ways learning to engage different muscles. Its not just moving something from A to B. So instead of trying to find the perfect exercise, try to learn to engage the chest more in simple exercises like the push-up and its many variations. You will be surprised how much difference this does over time. Try this: do a pushup where you try and lower your elbows to the ground and not just letting your body lower to the floor. I find this makes a huge difference.
Thank you guys for shedding some light here. My friend on the left feels a burn in his chest from bench. My friend on the right feels it during a cable fly... I NEVER feel it from those. I have to exaggerate range of motion with single arm cables or incline/decline... Now it makes sense.. Love the material
Lol when u see big fat dudes they got pretty built calves that is the weighted carry their doing all the time. Yoke Walks, Long Farmers walks etcetc. Might sounds weird suggestion but rollerblading seems to hit parts of your calves that other lifting doesn't probably due to angles your blade hits.
My chest is my weakest point, but i saw massive improvements once i switched to heavy incline dumbbell press only training. Every other day. 4 sets every second day, (3-4 times a week total). Also imo using eccentric training on most sets is very important. The negative part of the rep is key. Highly recommend trying this.
I wanted to grow my calvs but I couldn't find out how my muscle fibers looked like. What really helped me in order to take my calvs to the next level was to try the out decline bench press. It really gave me a good pump in my legs trying to maintain balanced while lifting
true pick the one you get a good pump with But try the others too-for they can develop weak areas of your musculature. you may find that doing so could reduce your risk pf quick plateaus. but if it causes pain then hold the exercise. an injury won't help you grow.
Interesting. What works for me? Giant sets on everything ...life. changing. development. My chest routine: in succession - a set of 6 bench press, dumbbell chest press, incline press, and decline press. 1.5 minute rest, hit it again. Total of 4 sets, 96 reps total. Obviously need to leave ego at the door lifting lighter, but amazing results.
How I’ve seen dudes grow chests over the years: Monday - Chest Day Tuesday - Chest Day Wednesday- Chest Day Thursday - Chest Day Friday - Bro, it’s chest today. Saturday - Chest session pump for the weekend. Sunday - Cheat meal. Repeat and gain insane pecs.
Omar, great video but it’s not quite the answer.. Alberto, has a very shallow rib cage and it is quite apparent his shoulders, angle of his pec fibre and bar path do not line up. The angle of Alberto’s chest it 100% perpendicular to the ground at the bottom of the dips showing that the best bar path for him is a real steep decline. Those that can feel flat will have a big rib cage. When laid on the bench they will be able to line their pec, bar path and shoulder straight up and down. There is an easy way to find your perfect angle.. hold your arm out in front of you and tense the chest. Change the angle of your arm until your anterior delt is not engaged. You will find that your full chest is engaged including your upper chest fibres. For most the angle is decline. Dorian and Charles glass were not wrong when stating the Decline for most is the only press that is required. Thank you buddy!!
Wanna grow your chest? Eat and bench, seriously that's all it is. Gain good weight and increase your bench press and incline press, don't worry about flys or other bullshit isolation exercises. Just presses and dips. Once your start benching alot more your chest will reflect on that and grow
Genetics play a huge role in pecs. Some people store a lot of fat in their pecs and others do not. Also people have varying amounts of chest fibers which largely impacts muscle size. Personally, my pecs blew up with only 6 months of flat bar bench.
Benching worked for me, getting to a 340lb bench press and a 285lb incline press really built my chest. And I've barely ever done cable crossovers, dips, flys, pullovers etc. Only presses
I can't even bench 225 yet and I've been working out for almost 2 years semi-consistently. On the other hand, I can pull 405 n squat 335. The flat bench hasn't really worked for me.
Great video, l feel my pecs the most on a flat bench when l have a good arch in my back. How about you do a video on the quad fibers. I've noticed that some people develop an outer sweep easily and others, like myself have a well developed tear drop but find it hard to work on the sweep.
George Green I think that is mainly genetics. Alot of black people have more sweep than teardrop. Their legs are more round looking. I have that kind og legs myself, while my buddy has the teardrop hanging over his knees without having round muscle belly. Take a look at dorian yates legs vs flex wheeler for example.
This could make sense, I bench 200kg, can't really do dips, they hurt around my sternum once I add a good amount of weight. I get a great all around chest from just benching a few sets 2-3 times per week. My chest is also huge, very wide, very long. Feels good man.
I feel I get my best chest contractions while doing a hex press. But always used them as accessory work. Probably one of the most solid contractions I can achieve compared to bench and flyz. It's all about mind muscle connections.
This is really interesting and explains why my friend can't dip anywhere near as much as I can (taking bodyweight into account too) yet he can bench me to oblivion. My bench always struggles, (max 225 or 100kg) I'm just rubbish at it. But dips, I weight 90kg and can dip 10 reps with 20kg on the belt. Question is, should I focus on the dips as I have seen so many 'dips are gonna bust your shoulders' vids that I slung them in the trash ages ago in favour of longevity. Not that I ever had a single issue.. But being mid 40's didn't want to either.
What really worked for me was at beginning of every workout i did 5 sets of heavy pec deck and then moved to incline bench press and do sets and reps from my program ( 5x5, 4x10, 3x3 etc...) and then you can do some dips or another upper chest movement or fly movement..try this for one month 2 times a week and u will grow asschest.
The fuq u mean with abductors? Abductors are the lateral fibers of the delts (middle delt), they abduct the shoulder and the glute medius, which abducts the hip..
This was a great video, now that I think of it my buddy benches 450 and can easily do 315 for 20 reps. Saw him with his shirt off and his fibers run straight out from his sternum out to this outer chest. Makes a lot of sense
I've always struggled with flat bench but always felt more comfortable with decline in fact it's far easier for me. I've been trying to figure out what pec type I have
