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The 10 Commandments of Chest Training (GET A BIG CHEST)

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Rating: 4.0; Vote: 1

If you want to build a bigger chest you have to make sure you are avoiding the biggest chest workout mistakes while not forgetting to do the right things. In this video, we are going to cover the 10 commandments of chest training. The shalt and shalt nots of how to make sure every one of your chest workouts is productive and helping you to pack on those pec gains. This is the complete list of chest training tips found in this video: 1. Thou shalt keep traps out of your chest training 2. Thou shalt initiate every contraction from the chest 3. Thou shalt adduct at every opportunity 4. Thou shalt do drop sets 5. Thou shalt do pullovers, yes pullovers! 6. Thou shalt do squeeze ups 7. Thou shalt protect your shoulders 8. Thou shalt do overcoming isometrics for max fiber recruitment 9. Thou shalt face pull for a bigger chest 10. Thou shalt never train chest on Monday Taking from the chest master tip on our channel, you must remember to remove your traps from your chest exercises. Far too often, the traps will engage and shrug the shoulders up prior to doing dips, bench presses or any chest exercise for that matter, and it is taking away from the health of your shoulders and the amount of work the chest can do. It is important that every chest exercise starts with a contraction from the chest muscles and not the shoulders. A lot of this can be controlled by your posture and whether you remember to keep your shoulders back during the exercise. You will see an example of how to apply this to your bench press but it goes for any chest exercise you do. Adduction at the shoulder is one of the main functions of the chest. It is the movement that separates the function of the chest from that of the front delt and must be present if you want to achieve a complete chest contraction. Incorporate exercises at all opportunities that allow you to do this on your reps even if it means using lighter weights. Pullovers are actually not just a back exercise. I will show you how to tweak the exercise so that it really hits the upper chest hard and helps you to build a sculpted set of pecs that stand off your chest from top to bottom. Drop sets are a great way to increase the intensity put forth in your chest workout. Use a single exercise and simply cut the weight in half that you use after taking your heavier set to failure. This will allow you to not just train to failure (with the help of the larger assistive muscles) but then pushing through failure with just the chest doing the rest of the work. Protecting your shoulder joints at all costs should be a primary concern of yours during chest training. You can do this by including some more decline bench press or even turning the flat bench you have into a decline bench by putting a plate under the end of the bench. Either way, avoiding the traditional bench fly in favor of the floor fly is also a great way to prevent collateral damage to your shoulders when trying to build a bigger chest. There are more commandments of chest training to share but they are packed into this one comprehensive video. If you are looking for a complete program that will help you to build a big, ripped athletic chest while training like an athlete head to and get the ATHLEAN-X Training System. See how to be explosive and powerful while still building functional muscle in just 90 days with Jeff coaching you every step of the way
Date: 2022-04-22

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Comments and reviews: 10

Carl
I like how protecting the shoulders made it as one of the ten. As far as I know, shoulders are the second most common joints/areas to get injured in the weight room (with the lower back being #1. I-ve been dealing with shoulder problems for over 10 years.
Jeff-s videos have great shoulder prehab exercises; and one of the best things I ever could have learned, about how to keep training chest with a chronically bad shoulder, was from his video on the reverse-grip bench press. What a truly amazing exercise for those with bad shoulders; and, as a bonus, it works the upper chest, in addition to the rest of the chest.
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Carl
I like the one about initiating the contraction from the chest because, as research has shown (on incline bench presses, the shoulders can SO EASILY take over (and it-s very likely for this to happen, if you aren-t careful. It seems to tie into the whole mind-muscle connection with the chest - consciously trying to use your chest to press the weights can help keep the shoulders less involved.
I see how, on drop sets, it-s easier to contract the chest more because the weights are lighter.
Great video.
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Scott
You don't talk about developing the rib cage itself. This used to be done using pullovers laying with your back across a bench. They would recommend each set of squats followed by a set of pullovers, expanding the rib cage by breathing in as deeply as possible. Arnold did this for many years to expand his very large chest. Do you really want to put a lot of muscle onto a shallow, undeveloped rib cage?
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Julian
Normally I hammer away at the press with some dumbbells but today I changed pace. I went slow and made sure the contraction started with my chest EVERY time and let me tell it hits a whole lot different than trying to go heavy. Feels right, your videos have really helped me get in shape, thank you Jeff Cavalier, Athlean-X. com!
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Shauny
Hi Jeff & the athlean team. Just recently found you on the net. Loving the info, loving the different cognitive aspects of skills & functionality you provide to the average Jo. Great stuff Athlean team, avid watcher of your content now
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Chad
You have given so much great info, but also it-s confusing because there is so much. I-m 41 and slowly getting into the gym. Always trying to find the best workouts and the correct ways to perform them. Your info has helped dramatically
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Chris
How do these excercise factor into a regular workout routine cause obviously I cant pick all of these excercises I need to pick and choose excercises that will lead to overall body muscle increase
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Sheikh
Thankyou so much sir for your continuous effort for proer and logical training forms. It really really means alot for those who are really sincere in fitness regimes
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Dezient
-Thou salt not train chest on Monday-
-While I'm looking at my AthleanX workout program that clearly says -Monday - Chest and back--
Now I'm confused AF -
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DAN
Thanks I guess you-ve exposed to me that I-ve been training inefficiently and doing the bench press wrong for a good few years but onwards and upwards
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