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zakruti.com » Sport, fitness, workout » Jeff Cavalier
How to Get a Bigger Chest Fast (JUST DO THIS)

How to Get a Bigger Chest Fast (JUST DO THIS)

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Rating: 4.5; Vote: 2
If you ever wanted to get a bigger chest fast, it s easier than you thought. In this video, I am going to show you how to grow your chest fast with two simple tips that can be applied to your very next chest workout to help you get bigger pecs. Whether you have a hard time putting more size on your chest or you are not genetically gifted with a large, barrel chest like Arnold, these two tips are going to be a game changer for you. As someone who has struggled to grow their chest, I know the struggle of trying everything to make a difference, but I guarantee this will help. First up, you want to make sure that you are allowing your chest to dominate the movement. Often, we allow the shoulders to take over the brunt of the work of a chest exercise which takes away from the development that we are looking for. To do this, you want to make sure that your chest is more prominent on each exercise that you do and my cue for you to apply to your very next set, is to raise your sternum. We are often told to bring our shoulders back, but I don t think that that is enough. If you are consciously aware of the position that your sternum is in, you will notice that the more that you raise it and try to make it more prominent - the more activation you will be getting from each rep. The second adjustment that you need to make, is to press through the inside of your hand. You want to press through the index finger and thumb, having them lead the way on each chest exercise. This will actually put your arm and shoulder in better position to allow your chest to dominate the movement as opposed to your shoulders. By leading with the inside portion of your hand, your shoulders will naturally become second fiddle to your chest on your pressing exercises. Leading with your index finger and thumb on every chest exercise will also allow you to get your sternum and chest in the most advantageous position to allow for more chest growth. So, if we can get our chest out and shoulders back, we are putting ourselves in the best spot to grow a bigger chest. How do we apply this to our chest workouts? Let s start with the popular chest exercise the dumbbell bench press. Laying on the bench, try to raise your sternum as high in the air as you can towards the ceiling and allow your shoulders to retract. This will let your chest take over the exercise and help to minimize the contribution of the shoulders. From here, when you press the dumbbells up, lead with your thumb and index finger, almost tilting the dumbbells. Nothing too different on a cable crossover. Square up, allowing the chest to stand in front of the shoulder to start the exercise. Think about raising that sternum so that you don t hollow out when you bring your arm out and across your body. Then, like you did on the last chest exercise, lead with the inside of your grip to make sure your shoulders stay out of the movement as much as possible. What about the pushup, you might ask. These two adjustments apply here too. Think about attacking the ground with your sternum, especially when you reach the bottom of the rep. You can even perform a hand-release pushup to reinforce this concept. When you press your body up off the groudn, you not only want to continue to stick your chest out towards the ground, but again press through the inside off your hands like you would on the other chest exercises. So often, when it comes to someone struggling to build a big chest, they are making the same mistake over and over again. I would say it s even more often than not happening to the lanky and skinny guys out there, just because of their body proportions. By allowing the shoulders to become so readily involved in every chest exercise, the chest is taking on less of the work than it needs to in order to grow. By applying these two techniques to your very next chest workout, you will allow yourself an opportunity to grow a bigger chest fast.
Date: 2022-10-14

Comments and reviews: 14


Jeff, long time follower! I would love to see a video addressing the best methods to balance out muscle size/strength. I think most people have a dominant arm/leg, /shoulder. How can we balance out the non dominant side. Personally I notice it with my triceps, and how my shirt sleeves fit because of it.
Thanks, and thanks for all of the free advice over the years. Your videos have been my go to for many years!
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Hi Jeff, Thanks for the great content you created, they helped me a lot to build up my body through the past year of following your account.
I would like to ask about why I should / should not include training TRX Training to my training menu for a better performance for practicing Brazilian jiu-jitsu. If I should, can you give any recommendations on how shall I use the TRX band? Thanks!
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Thanks for this. I've always felt I wasn't doing pushups quite right. I always felt it closer to my shoulders even with keeping my elbows down and back. Going through everything you mentioned here and only doing 6 push ups, I can feel the difference in my pecs. I'm also instructing an upper body class where I'll be starting with pushups, so I'll be going through all these tips.
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I have been a fan of you for such a long time that i know you've covered every possible angle in terms of muscle development. Still, if i were to ask you one thing: i would say a video about a perfect training regime for a period of let's say 6 months. That includes training, rest days, intensity/speed, volume, and basically a whole video about all those things
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FAST ACTION Q&A - 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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I have a question for you, Jeff. I recently began focusing a lot more on my shoulders by doing things like starting off my second push day with overhead press. But after just 2 weeks I am getting some intense shoulder pain. Is there any particular shoulder excercises I should or should not do to build my side delts and avoid the join pain? Thanks!
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Hey, Jeff - in your older videos, whenever you're talking about bench pressing, you always make a point of not going below parallel in the elbows. However, in your more recent videos you suggest full range of motion, which, it seems, is below parallel. What changed your mind and does this change have an impact on the safety of the exercise?
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Hi Jeff, here is my Q&A question: How long would it take an average male to reach his maximum genetic muscle building potential, assuming that he trains hard, follows structured program like PPL and gets enough protein? There is a lot of misinformation about this subject, some saying it takes 10 years minimum. What is the truth? Thanks
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I had back pain since february of this year, now it got comfortable for me to workout except legs.
Question: I still don't do barbell rows and bent-over raises,
what can be a good substitute to these exercises?
I don't have access to chest supported row-ish machines due to poor gym quality.
Thank you for your help.
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I grew up watching Jeff and I've learned a lot in the past years but lately i lost interest as the video are getting similar w ridiculous, as all the point were made up Jeff started to creat exercises smh. Just keep posting videos on normal and classic movements and pain relief as you are a doctor
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Jeff. Are front dumbell raises a good productive exercise? Are there any other dumbell substitutes for front dumbell raises? On a side note I just got my 2nd round of protein and pre workout from your line of supplements. Thank you for all you do, you are an inspiration to my health goals
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How is it beneficial trying to press with you fingers closer to the dumbbell where the movement becomes unstable as long as you bring the dumbbells inside, the chest is engaged. I will try it of course and see how it works when it comes to form Jeff is always right
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Just wondering. Black Friday is approaching. Will we see any full scale new program this year that would top what is already out there on AX? Would love to see an AX-3. Something that goes back to the roots of more athletic training and less bodybuilding.
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I have a really hard time when it comes to shoulder hypertrophy. Every other muscle keeps growing, except those. I take care of the form and progress in overload slowly, but still they stay small. I have scoliosis, I don't know if this makes a difference
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