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zakruti.com » Sport, fitness, workout » Jeremy Ethier
The ONLY 2 Exercises That Actually Grew My Chest

The ONLY 2 Exercises That Actually Grew My Chest

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Rating: 4.0; Vote: 1
Does your chest refuse to grow no matter how many exercises you try I’ve been there. But over the last year, that changed. My chest has grown faster than ever. I’ve even got new stretch marks from the growth. And all it took was focusing on 2 key chest exercises (hitting the upper chest, mid chest, and lower chest) that actually fit my genetic structure. Do these best chest exercises, and I guarantee you’ll start experiencing the same chest growth I did in no time. So, what was my chest workout Well, it didn’t include the bench press, and here’s why Grab your FREE 6-week chest workout plan: Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group: Click below to subscribe for more videos: Part of this has to do with the fact that the barbell locks your arms into a fixed position. So no matter what I tried with my form, I could never really get my chest to properly activate based on how my bones are structured. What did I do instead First, I switched from a barbell to dumbbells. This gave me the freedom to adjust my pressing angles, which allowed me to better activate my chest. Second, I changed the bench angle to an incline for significantly more upper chest development without sacrificing mid chest growth. But incline doesn’t mean the same thing for everyone. If you have a steep sternum angle, a flat bench acts more like a decline press because your chest fibers are angled downwards. In this case, you’d have to use a relatively high incline of about 30 to 45 degrees. But if you’ve got a flat sternum angle, like me, it only takes a slight incline to unlock the upper chest. So for my body type, setting the incline just one or two notches up was the sweet spot to maximizing my chest activation. But there was one more key factor I was neglecting. The bottom stretch. So as much as it hurt my ego, I decided to let go of the big 95s and grab the smaller 65s instead, and they did way more for my chest than ego-lifting those 95s ever did. But, to continue forcing chest growth, once I nailed down my form and could really feel my chest working, I slowly started progressing the weight again. Now, since the first of the best chest exercises focused primarily on my upper chest, I now needed a second exercise to really target the mid and lower chest, especially the outer portion. For years, I relied on the pec deck machine. But while it’s great for isolating the chest, it’s hardest at the end of the movement, during the squeeze. But the latest research suggests that exercises challenging your muscles in the stretched position tend to deliver more growth, especially in the distal parts of the muscle, which in this case would be the outer chest. So, instead of the pec deck, I created my own seated cable fly. If you execute it properly, it not only challenges your chest in that deep stretch but it also maintains tension throughout the full range of motion, even at the end during the squeeze. But remember, just swapping the exercise isn’t enough. There’s three key tweaks I made to get the most growth out of it. First, I placed a half foam roller behind my back. This helps open up the chest to unlock that deeper stretch we’ve been talking about. Second, I adjusted the cable setup. I set the cables at shoulder height and scoot my butt forward on the bench. This aligned the tension directly with my mid and lower chest. Lastly, I had to stop my shoulders from taking over. I imagined a string attached to my sternum, pulling my chest up during the entire movement as I simply focused on squeezing my biceps into the sides of my chest. Then once the reps got tough, as soon as I felt my shoulders creeping forward, I knew my chest hit failure and I was just cheating my way to more reps, so I’d end it there. What if your gym’s packed and the pec deck is the only chest fly available No problem. Here’s how to make it more effective: first, do as many full reps as you can to focus on the squeeze. But after you hit failure, shift your attention to the stretch by cranking out as many half-reps as possible in that stretched position. Some of you might be wonderingcan you really build your entire chest with just these 2 chest exercises Well, I’ve recently decided to push my chest training to the next level by experimenting with a much higher volume approach based on some new research. My goal is to turn my chest into a strong point by next year, and I’m tracking every step to find what works best. I’ll be sharing these updates on my channel, so if you want to stay ahead with the latest strategies, keep an eye out. But the short answer is yes. If you’re executing these 2 exercises with the right form but also doing enough volume and properly progressing them, you can see incredible chest growth.
Date: 2024-10-21

Comments and reviews: 20


that actually fit my genetic structure. I GUARANTEE you will start experiencing the same growth I did in no time. Butwhat if I don’t have the same genetic structure that you do The reality is you have to find the exercises that hit YOUR genetic structure. Yesplay around with it. Your body will give you the feedback. A key marker to look for is if at the end of a set taken to near failure, does your pec fail, or did your front delt or tricep give out If the former, it may be a keeper, if the latter, probably not. This is not rocket scienceor brain surgery.
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Wish you'd released this a little earlier I did chest just before! But thank you, I've always found my chest really difficult to grow and we have really similar body shapes so I'm sure what has worked for you will work for me too. I had been struggling to find the right seat position & cable height for the flyes so will definitely try this next time!
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I wish I ignored exercise science when I was younger.
Whatever exercises/form/cadence gives you the best pump is going to grow your muscles the best.
Listen to your body. Ignore the science. The science is basically skinny guys in lab coats taking 30 years to realize that the best exercise methodology is dependent on the individual.
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Thank you for this video. Only have been lifting for 2 years but last 2 months I’ve dropped the weight and focused on form (because of your videos. Last couple weeks I’ve been trying to get back to the weight I was lifting and ignoring it. This video was a great reminder to focus on form and be patient!
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Glad I am seeing someone else talk about the deep bottom part of the dumbbell press. I've been doing a 2-3 second descent with a 1 second pause at the bottom where the dumbbell touches my middle delt at the bottom. I also had to drop weight way down doing this but man it's stellar. I'm up to 70lbs currently.
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I get exited about seeeing results through diet and training. but in time the results stop happening and almost reverse. even when increasing volume. and adjusting diet. it never seems to be a continuous growth or results over time. its like a rollercoaster. and always end up back where I started.
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Hey Jeremy, I got Pectus Excavatum. Problem is to target my inner heads and upper pecs. Is there anything you reccommend in this case I am benching and cableflying a lot and it seems like the outer heads are targeted the most, resulting in big grwoth, however, the middle and upper section stays flat.
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This is good-ole body shaping! I love that I now know I'm a steep sternum gymbro. I used to workout
4-5 hrs trying to hit every single angle, part and side of my chest. Now I workout smarter not harder and only for an hour to an hour and a half and get better results! Thanks Jer!
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I have a chest injury so I am looking for alternatives. I’m happy to do incline dumbbell press. I’ve been doing that for months. But for the full chest isolation, is there an option for someone who doesn’t want to hog equipment and draw the attention of every person in the gym
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I have long been a proponent for dumbbells over barbells. It is more comfortable on the joints, you can go deeper (below the point of the chest) and you can safely go heavier/push harder, as you can drop the weights. It confuses me why gym bros always seem to choose barbell over dumbbell
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I have the same anatomical problem! Thank you! I just bought a half foam roller.
My favorite upper chest exercise is standing incline cable punches. I hold my arms in the fight stance and punch one arm at a time. It works great for upper chest development.
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Hi Jeremy, I request you to make a full dedicated video on the why hands and legs shiver or vibrate while doing push-ups or legs workout and how to overcome it (both for gym goers and home workouts) and step by step measures to overcome this issue
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10000 percent agree with the switch from barbell to dumbell press. I have made more gains in the past 8 months on my chest using dumbells that in 3 years of doing barbell. I could do 315 for 3 reps but my chest would never grow
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Idk man. I don't have a flat sternum yet my chest has always grown very easily by only using the flat bench. I only do 3 sets for chest per workout twice per week because I didn't like how big my chest was compared to my arms.
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I removed Barbell Presses and focused on Dumbbell Presses wether Incline or Bench.
Then I just added machine chest press Cables Chest Presses
Reached my chest size goal and kinda even went further.
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Chest is by far the EASIEST muscle to build. Just do bench press and incline press. It's not like biceps which are by FAR the hardest muscle to build and nothing works for many of us biceps non-responders.
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Legend thanks for this. I have started using these 2 techniques as well for a while now and could feel my mind muscle connection a lot more. Also, my chest did grow a lot more than the last 6 years.
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Want to grow your chest, do dips with your body leaned forward and with a deep stretch. Watch some yt vids on proper form.
They don’t call the dip the upper body squat for no reason.
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That wink got me laughing too much. I must still be a child at heart. I found out that I have a deep sternum, so, I will use what I learned in your video for my chest. Thank you, Jeremy!
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I lack Protein in my Diet so much that I'm not targeting for any Hypertrophy. I only try to activate my muscle to stay tight and lesser body fat without gaining extra wait at this old age.
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