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zakruti.com » Sport, fitness, workout » Jeff Cavalier
Can-t Build a BIG CHEST with Bench Press? Just Do THIS!

Can-t Build a BIG CHEST with Bench Press? Just Do THIS!

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Rating: 4.0; Vote: 1
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
Date: 2022-04-22

Comments and reviews: 10


I don't care much for bench press. I've been doing them since I started lifting about 8 months ago and still am not satisfied with how it works my chest. I've finally got the whole -pull your shoulders back and down- thing thanks to Pump Chasers (shrug up, pull shoulders back, bring shoulders down) but that's still not enough. I have bad posture and rounded shoulders AND I often shrug my shoulders up. But I can get my shoulders in the right position for pressing, finally.
I might just be shitty with chest movements in general.
But the best chest exercise I've had has been one I think I got from Scott Herman: floor flys followed immediately (super set) by pushups, from 15 reps counting down to 5, with like 60 secs between sets. That workout has gotten my chest far more sore than the normal gym chest exercises (barbell press, dumbbell press, machines, etc.
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Jeff, I must say. You are Hands Down the best virtual Coach I have ever come across! All of your videos are filled with so many amazing facts and not to mention you're F'in hilarious brother. WE ALL LOVE THOSE FACE PULLS Lol. But your killer knowledge of everything has helped me over the course of this past year to get the 'Gains' that I have always wanted. All our bodies are different, as of course you know. So I had to find my 'right protein / calorie intake. And like you said in your prior videos, -I Hate the word Diet -. Couldn't agree more, bc diet just means short term for most. Not the biggest guy by any means over here but a hell of a lot more knowledgable and in way better condition then I've ever been in. But anways I just wanted to say, Thank you for all your posts and keep on with the awesome videos a man!
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To pass on my experience i found that the bench press gets alot more effective by shortening the range of motion to keep constant tension of the chest. The biggest thing was lowering the bar directly over the throat and pushing as straight up from the throat as possible. The tendancy is to push the bar up and forward away from the throat and toward the feet. That tends to only develop the lower pecs. A straight line up and down from the throat allows the lifter to feel the whole pec working, top to bottom and around the perimeter of the pecs. It feels alot more like doing flyes. Works great but be prepared to lower the weight because it makes the bench press much more difficult
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I-ve always had a problem with the bench press and what is considered as -good form- for almost 2 years I-ve been practicing the perfect form and my chest gains have been lacking so much, they-ve probably been only grown by some of the accessory movements. But recently, I-ve tried adjusting my form on the bench press, bringing the bar much lower than the Nipples. I-ve found this much more effective at activating my chest. This just goes to show that not everything works for everyone, GO GET THEM GAINZ!
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-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!
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As a 6'5- longarm Jessie I can tell you guys, benching is not for me. And my short collarbones don't make it easier either. Dumbbells work better though than the barbell benchpress. But as soon as I realized this and put my ego aside my chest started growing the way I wanted it to. I'll never win a benchpress competition, but I can still be strong in other ways haha. 450+ LBS of Deadlifts agree with that.
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All i'm saying is that my chest wasn't growing much with bench press, i remember training with 50kg and having little to no grows. When quarantine started here (5 months ago) i started doing pushups at home, before i could do 15 pushups and now i can do 60 at a time. My chest it's really bigger but i'm benching 50kg anyway, maybe 60kg on a nice day.
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Hey Jeff. Sorry if you've answered this question before, but with cable crossovers (standing or on a bench, should your weighted hand travel in an arch to the end position or should it travel in a straight line or does it not matter? (I have long limbs like Jesse if that makes any difference. Thanks!
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Jeff is by far the best trainer on line, indeed his knowledge of exercise physiology is vast, but what takes him over the top as numero uno is his passion, yes his Italian passion woven to his dna, it matters not if he can or can't speak more than a sentence in Italian. best videos on this field.
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I've been weight training for 25 years. Never developed a decent chest. Always been a dream to have big pecs. I've been doing bands on lock down no weights. Similar to this full rom. Partials. Higher reps on flye variations. Chest is pumped. still not amazing but its given me hope
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