Can’t Build a BIG CHEST with Bench Press? Just Do THIS!!
8:38
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ATHLEAN-X™
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So you can’t build a big chest no matter how often or how much you bench press? In this video, I’m going to show you the biomechanical and scientific reason why this is the case for you and, more importantly, give you an exercise for your chest that will make it grow better than everything else you’ve tried.
The key to a bigger chest is making sure that you are activating the pecs and not your shoulders and triceps during your pressing. Some of the limitations of the bench press are known to be inhibiting the very activation that you are seeking. These are worsened by the fact that some people just aren’t genetically as predisposed to flourish with the bench press.
Let’s start by discussing the biomechanical limitations of this popular chest exercise. First, the range of motion. We know that horizontal adduction of the arm across the chest (at the shoulder joint) is one of the primary functions of the pec major / chest muscles. During the bench press, your arm only goes through about a total of 80 to 90 degrees of adduction. This comes from a negative fifteen degrees at the bottom of the bench press up to about 70 degrees or so at the top of the rep.
When people have a hard time building their chest they simply don’t get enough activation of the pecs to stimulate growth. This is worsened by the fact that they often substitute pec contraction for deltoid and triceps activation to move the bar.
The second thing to note is that the strength curve of the bench press is descending, meaning that as the bar moves away from the chest the exercise gets easier and tension is lost on the pecs. So when the shoulder is in its most adducted position, the corresponding tension on the pecs is at its lowest. This again does not bode well for the exercise in its capacity to add lots of mass to the chest.
Biologically speaking, certain individuals have lower proportions of fast twitch fibers in their chest, which only further decreases the responsiveness of the exercise to a heavily loaded exercise like the bench press. Don’t misunderstand, the bench is a formidable exercise for your chest in terms of its ability to be progressively overloaded and to create chest growth by simply applying more tension to the chest than other pec exercises. It just isn’t enough.
The length of ones arms can also be a negative when it comes to seeing chest gains during the bench press. Those with longer arms will have a harder time creating the leverage needed to lift heavy weights on the exercise and therefore tend to struggle more with letting the chest lean on the delts and triceps too much for assistance during the lift.
The answer to your problems is to incorporate the cable chest press with adduction as well. This powerful chest mass booster is one of the most underrated and effective exercises for building a bigger chest. The key to the success of this chest movement is the fact that it addresses all the primary weaknesses of the barbell bench press. Not only can you get much more adduction from the movement but the tension on the chest at the peak of adduction is far greater, leading to more overall stimulation during the exercise.
Additionally, the strength curve compliments that of the barbell bench press and allows for a much better stimulation of the chest over a greater portion of the range of motion. Using this along with the bench press performed heavy, is one of the best one-two combos you can use when you are trying to build a big chest.
Be sure to follow the tips for setting up this exercise correctly and how to perform it with proper form so as not to leave any of the potential gains on the table. I include setup instructions in the video as well.
If you are looking to build a bigger chest fast and feel glad you found this video but wish you had a complete workout program that would get you results without thinking, be sure to check out my programs at athleanx.com via the link below and start training with science. By putting the science back in strength, you can get your muscles to grow faster and better than ever using the same workouts used by today’s top professional athletes.
For more videos on chest workouts to build mass and the fastest way to build a bigger chest, be sure to subscribe to our youtube channel via the link below and turn on your notifications so you never miss a new video when it’s published.
Build Muscle in 90 Days - athleanx.com/x/my-workouts
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YORUMLAR
  • ATHLEAN-X™
    ATHLEAN-X™

    *NEW “FAST ACTION” Q&A* - After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (as a separate comment!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

    • Richard Linane
      Richard Linane

      ATHLEAN-X™ I’m a 50 years of age. Should I work out if I still have residual muscle soreness from my work out 2 days ago? Is that normal to still have residual soreness ? A friend told me this is normal when you have a good workout. Thanks Rich.

    • Αποστόλης Κράτσας
      Αποστόλης Κράτσας

      @bazil azeem what do you mean supplement line up?

    • Rick Waites
      Rick Waites

      Jeff. This is great. BUT, I don’t have access to one of those fancy cable machines in my garage! I have a bench, barbells, dumbells, dip/chin up bars and that’s about it. What can I do to really hit the adduction with decent weight with a good strength curve?? Anyone?..Thanks. Rick

    • Gerry Lonar
      Gerry Lonar

      Can I do your program with a bowflex?

    • Kevin Ledezma
      Kevin Ledezma

      any advice for PT school?

  • Jason Myers
    Jason Myers

    No matter what exercises i do, i never feel anything in my pecs. It's all in the shoulders and arms

  • Justin Bohner
    Justin Bohner

    Realized that I look like Jesse next to guys who work out like Jeff :(

  • Giants Freak1
    Giants Freak1

    If I don't have access to a cable bench, can it be done with dumbbells?... Thanks

  • Schnell
    Schnell

    I'm subscribing. The broscience in this is uncanny

  • Rhett Blankenship
    Rhett Blankenship

    im confused as to how you program this along side bench pressing? Same day and replace other chest excersizes with it? Do you do one set of each variation you showed?

  • Jay Griffs
    Jay Griffs

    Can we get a video with this using bands I think everyone doing home work outs now Thanks again doing you ax 2 for the second time now 💪🏾

  • Động Vật Đó Đây
    Động Vật Đó Đây

    Can’t Build a BIG CHEST

  • Grape Surgeon
    Grape Surgeon

    Ive Been working out for about 1,5 and i swear my arms shoulders legs back progress is Insane but m fuckin chest wont grow

  • Fastt Ed
    Fastt Ed

    Jeff, exactly right.

  • David Abraxas
    David Abraxas

    Jeff: i just turned 61 and decided to make a (masters) track and field comeback (i was a decathlete in high school, 2 colleges, and the North Miami Track Club in late 70s early 80s). I've limited myself to training for my 4 favorite decathlon events: 110 meter high hurdles (or the indoor 60 meter high hurdles), Quarter mile, discus and javelin throws. I've downloaded, studied and incorporated dozens of your videos into my training and they have helped a lot. I've been curious about something you said in one of those videos. you recommended us to drink apple cider vinegar in the morning no more than 30 minutes after waking up. Why do you say it has to be within 30 minutes. Thanks, Dave

  • Coath Jason Bluph Blaph Bleap Blahp's #1fan
    Coath Jason Bluph Blaph Bleap Blahp's #1fan

    A bigger bench equals a bigger chest

  • John Bee
    John Bee

    Long armed Jesse's hahaha that was awesome

  • Ajuuca Kadafi
    Ajuuca Kadafi

    This guy chats so much shite

  • incog cheeto
    incog cheeto

    Why do I feel the contraction more in my armpit vs my chest?

  • Bramantyo Pamungkas
    Bramantyo Pamungkas

    People who disliked this video is people whom doing this exercise for long and just realised it was wrong all the time

  • Kaegan Thornhill
    Kaegan Thornhill

    It is 2020 and Jeff have Officially Copyrighted the FacePull© & became the Pope of Gains.

  • Eddie Ash
    Eddie Ash

    Me,"like this Jeff?" Jeff "Here's 10 things you did wrong"

  • Scott Mackey
    Scott Mackey

    Which is why I add chains to the bar for my bench presses. The initial thrust is the hardest. Agreed. Then the chains which are resting mostly on the floor then engages as the bar is lifted further away from the chest. Requiring more strength to lift the bar, weights and now chains. Not to say that what Jeff is saying here isn’t beneficial, but if you love bench presses (as he admitted) then add the chains to the bar and see the difference.

  • mercoid
    mercoid

    I am Marv Albert!!! I shall BITE YOU!!!! Ha ha ha haaaaa!!!

  • theGUY
    theGUY

    Bruh cable press? my gym barely has two benches let alone a damn cable press machine

  • Ryan Avelino
    Ryan Avelino

    Is there any variation to this cuz damn the gym i go to doesnt have this kind of machine

  • firefight77
    firefight77

    When the nanotech in Jeff's shirt senses a lift about to happen so it naturally disappears. Good job Ironman.

  • Kirk Greer
    Kirk Greer

    This incline cable press and rocking tricep pulldown (previous video) gave me an idea. Yesterday I did a rocking cable chest press in which the concentric part of the exercise was done stepped in and The Eccentric part of the exercise was done stepping forward as to increase the tension throughout movement. Pretty cool stuff...

  • Pablo Wilkano
    Pablo Wilkano

    My elbows don't lock out even without weight or resistance. They have been this way my entire life. I'm finding it hard to get into higher reps on any type of press, be it bench, OHP, incline, etc.. I feel that it's due to the constant tension on my Triceps, never getting that microsecond of rest. The good news is that my Triceps are massive. Any advice?

  • Renato
    Renato

    Those intro's keep getting better

  • Youri appelman
    Youri appelman

    Doing this at the gym at this very moment, my chest is dying and I love it 🙌

  • tomgio1
    tomgio1

    Only because I’m new to weightlifting and can’t yet comprehend the advanced level of Jeff’s explanations, this is what I hear: “The crux of my venereal infection can be summed up hitherto for, six, eight, who do we appreciate.” (bonus points for where I stole this from!)

  • sergio loza
    sergio loza

    Wait , how did he lose the shirt when he was showing the pro tip 🤔

  • zeolinga
    zeolinga

    Jeff!!! I have long arms and they make bench press and pull ups hell for me! Glad you confirmed this

  • mickey_m20
    mickey_m20

    @7:48 did you guys see that? Jeff's shirt disappeared! It's like his shirts have a mind of their own and they know when they need to come off

  • forsherart
    forsherart

    I mean no offense what so ever but you look like an extremely fit white Obama! Thanks for the videos!

  • Sheriff Brody
    Sheriff Brody

    This guy looks like chandler and Joey from friends combined

  • Game Online Hay
    Game Online Hay

    Hello Jeff. I was watched your channel a long time. Can you do some videos about bench press, squat for ectomorph? My body is a ectomorph type with long arms. And i cant find any guide in google about this. Thank you very much. You are good at in your job.

  • braikka
    braikka

    What if you don't have a cable machine?

  • Andrew Dal
    Andrew Dal

    In my gym I don't have those pulleys, only the traditional ones, it works the same? Can you work standing up too? Thanks for the information, you’re the best

  • Jacob Oakley
    Jacob Oakley

    Jeff what is your opinion on jawzersize? It’s a new product that you bite on to workout your face I guess.

  • Jonas Pater
    Jonas Pater

    Yeah great

  • ROMA LUK
    ROMA LUK

    I am 30 years old now but i started fitness 2020. Will try my best. Good luck everyone.

  • jordan kwek
    jordan kwek

    Me : put on clothes Jeff : putting on clothes are killing your gains Me : tells that to girls Girls : slaps me Me : no pain no gain

  • Nathaniel Frankford
    Nathaniel Frankford

    You need to figure out how to add some weight to your face.

  • cybrscot
    cybrscot

    Jeff's a genius, best stuff on youtube hands down. Thank you Jeff for your valuable coaching.

  • Virgil TheSharpshooter Atuso
    Virgil TheSharpshooter Atuso

    Can this be done as flat bench aswell or is it just for incline

  • grant
    grant

    Great video

  • Matsuwd-Emeth Da'ath
    Matsuwd-Emeth Da'ath

    I have walked past many bench press machines in gyms and sadly my genetics don't allow me to get instantly DIESEL chested just strolling thru 😂

  • davidsalinas9
    davidsalinas9

    Everyone in the gym looked at me like an idiot while doing this, when I get bigger gains they're going to look like idiots. Thanks Jeff

  • Phil Falsetti
    Phil Falsetti

    Jeff is the best. Every freakin’n vid I learn something substantially new!

  • Abrahm Ward
    Abrahm Ward

    I don't have access to a cable machine, any alternatives by chance?

  • Michael Winkler
    Michael Winkler

    Short

  • Flex Media
    Flex Media

    3:02 Davie504??

  • bladerunner900
    bladerunner900

    Imagine Jeff having a Scott Herman accent..... Thumbs up if you think Jeff needs to work on his Scott Herman accent.

  • Paul Carson
    Paul Carson

    Nice Riker manoeuvre at 7:18

  • Rick Waites
    Rick Waites

    Jeff. This is great. BUT, I don’t have access to one of those fancy cable machines in my garage! I have a bench, barbells, dumbells, dip/chin up bars and that’s about it. What can I do to really hit the adduction with decent weight with a good strength curve?? Thanks. Rick

  • Bobman P
    Bobman P

    What machine is being used here Id like to get one.

  • khalifa_kk808
    khalifa_kk808

    Me:Putting my shoes on to go to the gym Jeff: Stop your doing it wrong

  • Alex Bryan
    Alex Bryan

    The production value with the graphics is great! Love the good work guys

  • RafinatorLp
    RafinatorLp

    Hey, I have a question concerning my chest development. I (male, 19y/o) am 170cm (5"7) tall and weigh around 62kg (137lbs). My body fat is rather low and although it hasn't changed for the past months, my breasts start looking saggy in the profile/side view the more I work out my chest. Am I missing out on something important when it comes to the workout? I'd be glad if someone could give me an advice. Thanks in advance :D

    • ixa
      ixa

      Try working out the upper and lower pecs

  • NagaStar
    NagaStar

    With light weight it can be perfect for warming-up.

  • Gatlinburg Hussey
    Gatlinburg Hussey

    please lose the bearded idiot...He isn't funny and it makes the video unwatchable....Love ya Jeff, keep preaching but ALONE

  • Gr3nadgr3gory
    Gr3nadgr3gory

    What if my goal isnt to build muscle but to up my maximum 1 rep bench press?

  • Luke Lindenthal
    Luke Lindenthal

    How do i get my longhead abd short head balanced

  • Protein and Pineapples
    Protein and Pineapples

    Man I'm just starting my TR-my channel and I asked a few people who they liked and they said you. Now I know why, your content is highly informational but also visually stimulating and not overwhelming. You leave the viewer satisfied with your presence but its never overbearing. Well put together stuff Jeff. I watched you back in the day but you've definitely leveled up since then. Thanks for the inspiration.

  • Paul brady
    Paul brady

    I thank u so much Jeff, all your videos. Informative as they are have helped so much. Your vids have helped me with injury, muscle gain, flexibility and fat loss. As we get older mobility is so important and your vids have helped so much. Upon watching this video it is by far the best and most effective chest exercise I've did and is very easy on the shoulder 😎

  • Gerald Skywlkr
    Gerald Skywlkr

    i love how he shows you how to get situated for this exercise cause i know i was going to look stupid

  • elr456
    elr456

    This explains so much. Thank you Jeff.

  • Marcus Gray
    Marcus Gray

    Loved the funny parts! 😂

  • Zoom
    Zoom

    People staring at me when I practice Jeff's moves... I guess the moves look weird for most people. But hey, when Jeff says "STOP you're doing it wrong", you gotta adapt

  • Zoom
    Zoom

    Me: Going to the gym. Jeff: *STOP* you're doing it wrong.

  • gary duran
    gary duran

    Excellent.. Thanks

  • Kanti123
    Kanti123

    I haven’t been though, I’m using dumbbells

Sonraki