I had originally planned to do this video on "the fastest way to blow up your squat" BUT I rolled my ankle playing basketball (or was it doing bosu-ball-curls? hmmm...) so I had to delay all lower body stuff on account of me being forced to skip leg day. I'm back to hitting full body workouts now, so will definitely be rolling out the Full Body Science Applied Series (and the new program) next month! I'm also going to extend this series and cover specific techniques for "blowing up your [everything interesting]". Let me know if there's anything in particular you'd like to see. Hope you guys are having a great weekend and enjoy the video! Peace!
the weight throughout my sets. So it say 1.Bench Press 3x10-12 reps. ( but am I suppose to keep the same weight for every set or increase the weight on every set hitting 10-12 reps?)
Honestly, I quit doing flat bench for more than a year and only hit incline which I did everything to master it for myself, using my own techniques. A year later my cousin asked me to do first bench with him and I hit 225 for 15 reps easy. I could say incline made my chest stronger.
The only actual benefits: >you don't waste vitamins on sperm >you become more sexually competitive, wich might get you laid >your dick has time to repair from damage(beating your meat without lube is unnatural, and will damage your dick), making it more sensitive >you can focus on more important things when you don't think about sex all the time >you will leard discipline That's about it, no superpowers
Bench technique: There are cues you can learn to "feel the muscle" on some lifts. For instance on back, we focus on ignoring our hands and feeling like we are pulling from the elbows, and that activates more back... A similar cue for benching, focus not on the bar going up, *focus on squeezing your elbows together, like a fly.* Your hands are locked to the bar, so make it feel like your only way to move is to squeeze the elbows inwards, and the bar will naturally rise.
I like "push yourself into the bench rather than pushing the weight away from you" That helped me to get bench press correct. It sort of makes the same thing as your suggestion happen.
For pull ups: focus on pulling the bar to yourself instead of trying to cut yourself from the ground; as it was a row you are doing, it will feel much better
Im currently doing a "block" of chest and delts, training both chest and delts three times per week. Increasing the volume every week for a total of four weeks, then backing of to let the muscles recover with low volume for about 6-8 weeks, then hitting them again three times per week. Works great for me since my chest is my strongest bodypart.
Jeff, I think the main reason the reverse grip bench press activates more of the upper pecs is that it forces the elbows to be in a smaller angle towards the chest. Therefore anatomically, the upper pec is more suited to producing force because of its anatomy becsuse the force is now coming much more from below instead of coming from the side. If you simply incline bench press but use the same elbow angle (irrespective of using a pronated grip ) you will likely see the same or even more activation of the upper pecs, certainly more activation than how you performed incline bench press at the beginning of the video.
I just started my new push/pull/legs split and based my chest work on these exercises. For the last 6 months I have been benching narrow to see if it would impact my chest growth or my mind muscle connection with the clavicular head. Which It didn't, so as you stated in this video it might work to increase the amount of reps. That did certainly help, when back this week to perform the flat bench of a rep range between 10-12 reps and I instantly felt a better connection with my upper pecs.
Interesting. For me, getting chest to grow was always very hard. I'd train it once per week, getting a bit stronger over time but my other body parts would zoom past my small chest gains. But when I went to twice a week chest training I started growing rapidly. I'd hit it hard on Friday, then a bit easier on Monday. I attribute flat bench to my upper chest gains. I'd use a weight I could get 10-15 reps with, and bust out 4 sets. While before this, when my chest was lagging, I'd be in the 6-10 rep range, adding weight each set, but this didn't do a lot for me. Wasn't until I upped the reps and really used the muscle, twice a week, that I started to grow.
Reverse grip bench tips: Don't arch, it will defeat the purpose of targeting the upper pecs, Take a wide grip on the bar and instead of pushing the bar try to shorten the bar by bringing your hands together. To focus more on triceps, press the bar straight up, to target upper pecs try to drive the bar over your face tracking in a arch (remember to try to shorten the bar), last, you may want to do these inside a power rack with safety pins the first dozen or so times and you will need a spotter to lift out off, so using the safety pins and lifting from the bottom will also help. With no pins you will absolutely need a lift off. I do my reverse grip presses off lifts as a floor press, I don't need a bench or a spotter, but I do need 2 sturdy boxes (in my home gym I use tires with flooring plywood)
The first movement in my chest routine is an incline dumbell fly, 1 set until close to failure to pre-exhaust the chest before performing the incline dumbbell press
I’m not even kidding, I was looking for this video last Tuesday when I was getting chest, unfortunately you didn’t have an upper chest video that I could find, but I have chest day today and you posted this just before I was going to the gym. How perfect
Best upper chest: Decline bench press with a close grip (shoulder width grip) another study verified this I can't remember the name of the author. Ensure elbows are close to the torso. This creates a shoulder flexion movement and the decline bench angle ensure more volume of your chest is targeted because of the angle and the fact that you can use more weight. An alternative supinated grip decline bench press with a shoulder-width grip. The supinated grip forces your elbows to your side creating a shoulder flexion movement when pressing. In addition, you have a longer range of motion when you press up then move the bar towards your head area (actually performing a flexion with the barbell). I covered this topic twice years ago and again last year on my Instagram page and my book. The scientists you referenced are off the mark.
Swole father, Who art in heaven be in they gym, They sets be done, Then thy be vascular, Then gains shall come, Halo as it is over head press, Give us in this day our daily macros, And we shall forgive thy on cheat days, As we forgive those who curl in squat racks, Lead us not into half reps, But lead us away from CrossFit, For thine is the bro, the PR, the natty forever, Wheymen.
With the low-to-high cable flies l get a much better chest isolation from supinating my arms so my palms are facing towards each other and slightly upwards
Monster 0182 12-20 total sets of bench pressing per week with a pause on the chest while having proper scapula retraction and getting stronger in the 6-8 rep range does the trick
@@miska9655 I agree. So many bro's who do three types of bench press, three types of chest flys, hammer press machine and then go to the Smith machine to "get more volume" and usually, they have no back muscles, at all,or legs.
For presses I only do flat bench dumbbell presses (had shoulder problems, but they are fine now) and when I tried ha very high volume workout after a layoff to see where I got sore I actually go equal soreness in both mid and upper chest or even slightly more in the upper chest, so I think it is really true that flat bench just about hit both upper and mid chest to the same amount. Besides, I can do cable movements, weighted dips, banded presses, pullovers etc so I'm fine with only doing flat dumbbell presses for the press movements! I can get really low in the stretch and can go as low as 5 -6 reps if going for heavy (have really good control of the dumbbells), but often go up to 12 reps. A great movement that is also much easier to get into the starting position with compared to the incline dumbbell press if the dumbbells hare heavy (for me heavy is up to 46 kg per dumbbell).
I appreciate these video's so much. I tore my pec in February and was told not to touch a weight and movement that involved chest . I spent hours researching and your technique aided me so much in my recovery. I am 10 months in and I am pressing 410 x 5 and almost back to my normal weight. Not only is my chest fuller , but the technique and theory have made this a pain free journey. Sir my hat is off to you and look forward to future video's.
I have a really crazy question. As a body builder, how much attention does/should a body builder pay attention to heart health? The reason why I ask is that when body builders are doing huge weights at low reps, results in sudden increase in blood pressure, then a sudden drop and a long rest as a result. If you take into account attempting to maintain a blood pressure and a consistent heart rate, in your opinion, is it possible/realistic to gain muscle by doing super sets?
K Z yeah but that dont feel the same as giving money to someone. As a producer if u can make ur consumers feel that then youre gonna be really successful
Skinny dude here who is slowly starting to see good results all thanks to Jeff’s RUclips videos. I’ve been trying to gain mass for years now and these videos have helped so much (:
I know I'm late on the comment but I stumbled across Jeff about a month ago and I revamped my workout thanks to his vids and I'm seeing some really impressive results. I too am a skinny dude.
@@evdevd9881 same here, this Jeff and Jeff cavalier have catapulted my progress. Trying to get more pounds on me but all my exercises have dramatically increased. I can now do weighted dips like nobody’s business. Still at 150 but everyday my 185 goal feels more obtainable. Started at 124 (morning weight after urinating).
I started doing the number 4 indicator setting on bench, I assume that is roughly 40-45 degrees on the incline. I'll tell you what with incline presses I can feel the muscle fibers closer to the insertion where it connects to the clavicle(?), this has help explode my upper chest to develop.
Nothing wrong with targeting a part of the body that is lagging but before people go crazy doing all incline chest workouts they should do two things: 1) Ask themselves if they only need to grow their upper pecs, or if their pecs would look better just being bigger overall 2) Consider that flat pressing activates the upper chest at worst almost as well as incline pressing, but in many studies it's really shown to be just as good, but incline pressing significantly reduces mid/lower chest activation, so incline pressing doesn't train your upper chest more as much as it just trains your mid/lower chest less. Also some exercises like dips have at times even been shown to recruit the upper chest more than any incline press (while also heavily recruiting the rest of the pecs). Don't waste your time trying to grow a specific area of a body part that you think is lagging if weigh 150lbs, because your whole body is lagging and you should be focusing on building as much muscle all over as possible.
See people all the time doing isolation exercises when like you suggest they should really be pushing on the compound exercises and getting bigger overall
To keep it simple. Arnold was doing bench-press- horizontally and inclined. In the old days were benches for declined and was working with volume, sets and reps like a maniac. He was doing also strongman bench-press. Chest flies with dumbbells or with cables with same capacity as in the bench.. And I am not mistaken 2 days a week.
always great content here. I recently added what I'll call resistance band standing fly (not sure that is correct) and have seen good gains and even visible striation in my upper chest. I attach the band low on power rack so it resists motion both vertically and across the body. I supplement with a light dumbbell in hand as well. Standing sidways to the power rack, I bring my arm from down at my side, up and across my body, ending about forehead level or as high as is possible and on the opposite side of body. Because when I do this late in a session I had issues with cramping of my chest, I am starting my sessions with this exercise. I know this is a late comment on an older video but I wanted to share what has worked very well for me recently. Thanks again for all the well researched content.
@@thrash123ful most are at least 45 degrees. I used to set it higher myself until someone suggested 30. Once i did a comparison I could feel the delt activation become greater the higher the setting
I go slightly higher than flat. So probably 15° to 30° Some crazy guys I've seen at my gym pressing at probably 75°, I know it's not shoulder work ass they're doing them with flies etc.
Hey Jeff, do you have an update on what (main) exercises you recommend for best hitting the upper chest? Possibly, the incline barbell/dumbbell reverse-grip bench press, as well as what you mentioned about having a more narrow grip on flat/incline (pronated-grip) presses? I agree with what you said about the low to high cable crossover. Also, I fully agree that the horizontal bench press does hit the upper chest. Lastly, for incline pressing (with a supinated OR pronated grip), do you still recommend about a 45-degree incline (or do the front delts take over too much with an incline this high)? I ordered your chest hypertrophy booklet and am looking forward to reading it. Thanks!
Gotta say I've stopped Flat bench one day of the two time's a week Chests trained. Doing this has allowed for much more strength on upper the 2nd day. Sets are between 6-14 depending on what exercise performed. Example, I can't push out 14 sets of 40kg Dumbells, but I'll hit the Smith machine, reversed, with feet up on back of the machine, at various incline levels, and rep taking any leg drive completely out, so it's fully on my chest, it's also safer to hook over, and train to failure. This has shown GROWTH, and striations, I just felt Flat bench kinda took over.
I wonder how much the actual angle/bar path of the Smith Machine affects this. I've alway heard that 30 degrees was the optimal angle, as I'm sure you have. So, in the study with the Smith Machine, I wonder if the slight angle of the bar path would offset a partial angle of the bench itself, making the true pressing angle closer to 30 degrees. Of course, if they there facing the other direction on the Smith Machine, it would essentially add degrees, making it larger than 45. Just a thought.
Great video, I've been following your work for a year now and I've gone from 87kg and 28% body fat to 70kg 15% body fat, but I can't seem to get a definition in the middle line of my pecs, any suggestions on that?
As a chiropractic student, I can tell you I've seen a ton of people with wrist problems, especially with the capitate. I attribute this partly to excessive bench pressing (due to the fixed wrist position). Though the reverse grip bench may add variety to your chest activation, I have my concerns of the effect it will have on the wrist (just looking at the position of the wrist).
In my 90s (arnold time)we dont care about science we just do work very hard everyday and gain massive result . But now theres a lot of confusion of fitness now a days because of science, but im not saying its bad but it brings people a lot on confusion . I compete before by the way but now im old but some of my gains still therem
A video about tendonitis would be great, as it is very difficult to find information on the topic. It would be awesome if you could talk particularly about tricep tendonitis as well as that is one of the lesser known tendonitis.
Do you have something for beginners? I'm not a beginner but I haven't been in the gym for 2 plus years either and i know your programs say not to buy it with out it so I was just wondering if you can make one or of you had one
One way to add volume for bench is have a rep max for each week (week 1: 12RM, week 2: 10 RM, week 3: 8RM etc) and do drop back sets. It's a great way to keep the movement feeling fresh.
My chest has been really sore for three days. I just did kneeling pushups to failure for four sets. I did change it to were I had my hands on two weights so I could get a better stretch. Did I push myself to hard?
Black Sperm well, there’s just much more to be said on the topic. By the way, welcome to my channel :) I make very detailed science based videos that explore training/fitness topics a few layers deeper than the most basic answers.
Jeff, I do alternate cable flyes standing at around 45 degrees to the lat pulley. That way I can increase my range of motion by not putting my hands together in the middle. What are your thoughts on that? I feel better pump and overall feeling since I can squeeze the muscle more at the top. And I do the excercise from a low point, so with an adjustable cable.
The fact that you are not fake natty is the cherry on cake, unlike other youtubers on HRT who say they are natty. You really are natty, and it's visible......... And i like the presentation and info source is also given.
@@nikolaizaicev9297 Whats not natural about his physique lol. Doesnt have huge bulging delts, guy is rather short so easier to fill out his frame, isnt unnaturally lean year round. Still an amazing physique nonetheless
Hey jeff im 14 and I've been doing powerlifting for about a year now. What type of program would you recommend. I have been doing full body workouts for a while so im planning on changing things any advice?
Thanks for the video and if I target a muscle it will most likely be upper chest with the incline press at some point, but I'm a moderate strength trainer and do three exercises for strength which don't require specialized equipment, including the handstand which develops the chest. If I get a gym membership I'll do one or more of the exercises listed here. For me, it comes down to what can I change and maintain in my lifestyle. Anything beyond 3 main exercises on my big workout day (which happens every 3 days) and I miss exercises. Seeing a chart with missed exercises is a de-motivator, and that can happen when I load up too much exercise for my taste. The nice thing about the handstand is I walk up the wall, and in doing so I am getting a tremendous workout on my front delts and my upper chest, too. It feels really good, also and I'm very motivated by these big compound movements. This is very good information as always!
I found that doing the basics like Arnold Ferrigno Haney Yates and Coleman did..... heavyweight for 10-12 reps and High Volume...work sets 4-5 works best for pec growth...there is too much scientific focus and machines used today.... IMHO 🇺🇸💯🦅🔥
@@RocksmithPdl Do _you_ lift? That's just not true. Below 8 reps isn't a set? Where did you get that advice from, because I'd suggest not listening to wherever yougot that from, mate
A set is a chain of unbroken reps. For example, you pick up two dumbells, you do a certain number of reps, and when you stop, that'd be a set. If you did 3,8, or 100, it's still one set.
Hi, I enjoyed your video - high-quality and excellent review of the science. Many thanks for this. I have a question please - I am following your push, pool, legs, push, pool, legs routine. If I am to add an extra chest (and also biceps/triceps), how would you suggest I incorporate this into my training schedule? Thanks
The one thing i dont know really get about this video is the training volume part.... i mean.. in that 12-20 sets/week ratio i can do max 3 exercises for chest per day. it seems kinda bit low.. (i know it depends on how strong youre lifiting, but still.. i see people doing 5-6 chest exercises per day)
I had originally planned to do this video on "the fastest way to blow up your squat" BUT I rolled my ankle playing basketball (or was it doing bosu-ball-curls? hmmm...) so I had to delay all lower body stuff on account of me being forced to skip leg day. I'm back to hitting full body workouts now, so will definitely be rolling out the Full Body Science Applied Series (and the new program) next month! I'm also going to extend this series and cover specific techniques for "blowing up your [everything interesting]". Let me know if there's anything in particular you'd like to see. Hope you guys are having a great weekend and enjoy the video! Peace!
Jeff Nippard first! Notification squad! Love you
Jeff Nippard YES YOU CHOSE #1
How about blowing up the forearms?
Hope you will get better soon 💪
Jeff Nippard are single hand incline DB press just as effective as bilateral incline DB press?
i absolutely love how this man always always always has his sources cited. His highschool teachers would be proud.
I'd be very surprised if he doesn't have a degree in sports science or something similar, his manner of teaching is very academic.
Waseem Parker Jeff has a B.S. degree in biochemistry
They all have sample size issues which makes them all pointless.....
Really easy to impress people on RUclips and seem scientific
nah its not in MLA format
Jeff Nippard doesn't use slo-mo on his videos, he's just that good at performing ultra slow controlled reps.
The form is strong in this one 😂
Wait u mean to tell me it ISNT slow motion?! wtf...i thought he was LOL
Cardio with no hands
@@horny4violence hahahhahaaha uzoma the Legend
the weight throughout my sets. So it say
1.Bench Press 3x10-12 reps. ( but am I suppose to keep the same weight for every set or increase the weight on every set hitting 10-12 reps?)
Goal is to be able to balance a cup on the upper chest in the side chest pose 😂
Hahaha
@@musclescientist4959 Lmao
Yep
The#1 Demon 👊🏼
It really do be like that too
i trained my upper chest too much and now i cant see over it, Jeff help!
Ben San do head superset workouts
Gotta do direct neck work now so you can see over it again.
Spend 10 mins on an elliptical and you’re good
😂😂😂😂
Go vegan!
Honestly, I quit doing flat bench for more than a year and only hit incline which I did everything to master it for myself, using my own techniques. A year later my cousin asked me to do first bench with him and I hit 225 for 15 reps easy. I could say incline made my chest stronger.
I find flat bench hits my back more than my chest some days 😅
Which incline angle do you think is best?
@@paulread711330 degrees
Make a No Nut November science explained
We’re almost there guys
Angel Osorio I will do this video for Nov 2020 👍🏼
@@JeffNippard great
Jeff Nippard make it a bro Jeff video 😂😂😂
The only actual benefits:
>you don't waste vitamins on sperm
>you become more sexually competitive, wich might get you laid
>your dick has time to repair from damage(beating your meat without lube is unnatural, and will damage your dick), making it more sensitive
>you can focus on more important things when you don't think about sex all the time
>you will leard discipline
That's about it, no superpowers
@@edtheangler4930 Not sure if abstaining from sex causes you to think less about it. For me it's the opposite
'The fastest way to blow up your upper chest'
Strap some C4 to it.
clicked on the video to find exactly this comment. was not disappointed 😂😂
thats some good pre wrokout doe
I agree that's a fast & effective approach, bear in mind this would also affect the surrounding tissue, though.
🤣🤣🤣🤣
🤣😂🤣🤣🤣
Bench technique: There are cues you can learn to "feel the muscle" on some lifts. For instance on back, we focus on ignoring our hands and feeling like we are pulling from the elbows, and that activates more back... A similar cue for benching, focus not on the bar going up, *focus on squeezing your elbows together, like a fly.* Your hands are locked to the bar, so make it feel like your only way to move is to squeeze the elbows inwards, and the bar will naturally rise.
I like "push yourself into the bench rather than pushing the weight away from you"
That helped me to get bench press correct. It sort of makes the same thing as your suggestion happen.
Great tip, thanks
Genius
For pull ups: focus on pulling the bar to yourself instead of trying to cut yourself from the ground; as it was a row you are doing, it will feel much better
Even though I have relatively big chest but my upper chest was lagging.. thanks for such a trustworthy info Jeff!!!
Im currently doing a "block" of chest and delts, training both chest and delts three times per week. Increasing the volume every week for a total of four weeks, then backing of to let the muscles recover with low volume for about 6-8 weeks, then hitting them again three times per week. Works great for me since my chest is my strongest bodypart.
Jeff, I think the main reason the reverse grip bench press activates more of the upper pecs is that it forces the elbows to be in a smaller angle towards the chest. Therefore anatomically, the upper pec is more suited to producing force because of its anatomy becsuse the force is now coming much more from below instead of coming from the side.
If you simply incline bench press but use the same elbow angle (irrespective of using a pronated grip ) you will likely see the same or even more activation of the upper pecs, certainly more activation than how you performed incline bench press at the beginning of the video.
Same with dumbbells agreed
You literally have the most killer content.
RIP
My condolences to whomever died to make this.
Greg Chock my chest. It’s dead. No chance of resurrection
I just started my new push/pull/legs split and based my chest work on these exercises. For the last 6 months I have been benching narrow to see if it would impact my chest growth or my mind muscle connection with the clavicular head. Which It didn't, so as you stated in this video it might work to increase the amount of reps. That did certainly help, when back this week to perform the flat bench of a rep range between 10-12 reps and I instantly felt a better connection with my upper pecs.
Jeff is the type of guy to eat kiwi as pre-workout
Siddharth Pandey that is true!
Protease is where it’s at
@@isaacvance5090 got to hit that anabolic window fam
I eat ramen as a preworkout
sid that bicep is blowing up fam
Am I the only one who caught that "oops" edit at 6:15??? Is it because he didn't have a spotter?
Yea lol
Yeah, he says "make sure you have a spotter" while the screen is showing him pressing solo.
Interesting. For me, getting chest to grow was always very hard. I'd train it once per week, getting a bit stronger over time but my other body parts would zoom past my small chest gains. But when I went to twice a week chest training I started growing rapidly. I'd hit it hard on Friday, then a bit easier on Monday. I attribute flat bench to my upper chest gains. I'd use a weight I could get 10-15 reps with, and bust out 4 sets. While before this, when my chest was lagging, I'd be in the 6-10 rep range, adding weight each set, but this didn't do a lot for me. Wasn't until I upped the reps and really used the muscle, twice a week, that I started to grow.
Reverse grip bench tips: Don't arch, it will defeat the purpose of targeting the upper pecs, Take a wide grip on the bar and instead of pushing the bar try to shorten the bar by bringing your hands together. To focus more on triceps, press the bar straight up, to target upper pecs try to drive the bar over your face tracking in a arch (remember to try to shorten the bar), last, you may want to do these inside a power rack with safety pins the first dozen or so times and you will need a spotter to lift out off, so using the safety pins and lifting from the bottom will also help. With no pins you will absolutely need a lift off. I do my reverse grip presses off lifts as a floor press, I don't need a bench or a spotter, but I do need 2 sturdy boxes (in my home gym I use tires with flooring plywood)
Incline Dumbell press, then incline bench press drop sets on the Smith machine, I really feel that upper chest swell up.
Yup, hits well. Then I like to squeeze as much as I can out of it with cable flyes
The first movement in my chest routine is an incline dumbell fly, 1 set until close to failure to pre-exhaust the chest before performing the incline dumbbell press
That awkward moment when the "before" thumbnail is already way beyond your goal.
With the proper form reversed grip bench is the best for the upper part. Extremely overlooked exercise.
I’m not even kidding, I was looking for this video last Tuesday when I was getting chest, unfortunately you didn’t have an upper chest video that I could find, but I have chest day today and you posted this just before I was going to the gym. How perfect
Best upper chest: Decline bench press with a close grip (shoulder width grip) another study verified this I can't remember the name of the author. Ensure elbows are close to the torso. This creates a shoulder flexion movement and the decline bench angle ensure more volume of your chest is targeted because of the angle and the fact that you can use more weight. An alternative supinated grip decline bench press with a shoulder-width grip. The supinated grip forces your elbows to your side creating a shoulder flexion movement when pressing. In addition, you have a longer range of motion when you press up then move the bar towards your head area (actually performing a flexion with the barbell). I covered this topic twice years ago and again last year on my Instagram page and my book. The scientists you referenced are off the mark.
Swole father,
Who art in heaven be in they gym,
They sets be done,
Then thy be vascular,
Then gains shall come,
Halo as it is over head press,
Give us in this day our daily macros,
And we shall forgive thy on cheat days,
As we forgive those who curl in squat racks,
Lead us not into half reps,
But lead us away from CrossFit,
For thine is the bro, the PR, the natty forever,
Wheymen.
Ricky Ck-ck IM DYING this is too good lmao
😭😭😭 you’re killing me!
I chuckled
SO LIFT WE ALL!!
Copied comment
Hello jeff nippard can you make a video on meal frequency for maximum muscle growth please
When Athlean X , Jeff Nippard , Jaramie ethier all release their video at the same day.
Jaramie ethier...
Scott Herman is also good
With the low-to-high cable flies l get a much better chest isolation from supinating my arms so my palms are facing towards each other and slightly upwards
Nah
I cant even build a chest itself, so how tf can I build an upper chest 😂
Yeah me too.
Monster 0182
12-20 total sets of bench pressing per week with a pause on the chest while having proper scapula retraction and getting stronger in the 6-8 rep range does the trick
Eat more
Chest is overrated shoulders and Back is what matters
@@miska9655
I agree. So many bro's who do three types of bench press, three types of chest flys, hammer press machine and then go to the Smith machine to "get more volume" and usually, they have no back muscles, at all,or legs.
For presses I only do flat bench dumbbell presses (had shoulder problems, but they are fine now) and when I tried ha very high volume workout after a layoff to see where I got sore I actually go equal soreness in both mid and upper chest or even slightly more in the upper chest, so I think it is really true that flat bench just about hit both upper and mid chest to the same amount.
Besides, I can do cable movements, weighted dips, banded presses, pullovers etc so I'm fine with only doing flat dumbbell presses for the press movements! I can get really low in the stretch and can go as low as 5 -6 reps if going for heavy (have really good control of the dumbbells), but often go up to 12 reps. A great movement that is also much easier to get into the starting position with compared to the incline dumbbell press if the dumbbells hare heavy (for me heavy is up to 46 kg per dumbbell).
I appreciate these video's so much. I tore my pec in February and was told not to touch a weight and movement that involved chest . I spent hours researching and your technique aided me so much in my recovery. I am 10 months in and I am pressing 410 x 5 and almost back to my normal weight. Not only is my chest fuller , but the technique and theory have made this a pain free journey. Sir my hat is off to you and look forward to future video's.
I have a really crazy question.
As a body builder, how much attention does/should a body builder pay attention to heart health? The reason why I ask is that when body builders are doing huge weights at low reps, results in sudden increase in blood pressure, then a sudden drop and a long rest as a result.
If you take into account attempting to maintain a blood pressure and a consistent heart rate, in your opinion, is it possible/realistic to gain muscle by doing super sets?
I’m a big fan of the New Chestament in the Swoly Bible
😂😂
repent for the kingdom of God is at hand
The girl at 7- 11 has a nice chest.🔥
Baffling that content like this is free
Am Cha, it’s not. There is no such thing as free. You pay with your very valuable attention you give to the advertisements on his videos
K Z yeah but that dont feel the same as giving money to someone. As a producer if u can make ur consumers feel that then youre gonna be really successful
@@NK-ke6yy he obviously means that this is content you'd usually have to pay a personal trainer for
If you really felt like that then you would donate to him and not bitch in the comments.
Rocksmith Pdl, true. It doesn’t feel the same
Can't believe Jeff click baited us like that with a floating barbell
Actually The barbarian brothers back in the 80s were notorious for doing reverse grip bench press. Extremely heavy weight
Skinny dude here who is slowly starting to see good results all thanks to Jeff’s RUclips videos. I’ve been trying to gain mass for years now and these videos have helped so much (:
I know I'm late on the comment but I stumbled across Jeff about a month ago and I revamped my workout thanks to his vids and I'm seeing some really impressive results. I too am a skinny dude.
@@evdevd9881 same here, this Jeff and Jeff cavalier have catapulted my progress. Trying to get more pounds on me but all my exercises have dramatically increased. I can now do weighted dips like nobody’s business. Still at 150 but everyday my 185 goal feels more obtainable. Started at 124 (morning weight after urinating).
@@zaccarter3801 You gotta change your name to Jeff if you really wanna make gains.
I started doing the number 4 indicator setting on bench, I assume that is roughly 40-45 degrees on the incline. I'll tell you what with incline presses I can feel the muscle fibers closer to the insertion where it connects to the clavicle(?), this has help explode my upper chest to develop.
Nothing wrong with targeting a part of the body that is lagging but before people go crazy doing all incline chest workouts they should do two things:
1) Ask themselves if they only need to grow their upper pecs, or if their pecs would look better just being bigger overall
2) Consider that flat pressing activates the upper chest at worst almost as well as incline pressing, but in many studies it's really shown to be just as good, but incline pressing significantly reduces mid/lower chest activation, so incline pressing doesn't train your upper chest more as much as it just trains your mid/lower chest less. Also some exercises like dips have at times even been shown to recruit the upper chest more than any incline press (while also heavily recruiting the rest of the pecs).
Don't waste your time trying to grow a specific area of a body part that you think is lagging if weigh 150lbs, because your whole body is lagging and you should be focusing on building as much muscle all over as possible.
See people all the time doing isolation exercises when like you suggest they should really be pushing on the compound exercises and getting bigger overall
I mean photoshopped Arnold’s chest to look smaller from all the chest muscles not only from the clavicle head
6:15 “oops”
Noel Felix lol gotta have a spotter handy, he doesnt need one
To keep it simple. Arnold was doing bench-press- horizontally and inclined. In the old days were benches for declined and was working with volume, sets and reps like a maniac. He was doing also strongman bench-press. Chest flies with dumbbells or with cables with same capacity as in the bench.. And I am not mistaken 2 days a week.
always great content here. I recently added what I'll call resistance band standing fly (not sure that is correct) and have seen good gains and even visible striation in my upper chest. I attach the band low on power rack so it resists motion both vertically and across the body. I supplement with a light dumbbell in hand as well. Standing sidways to the power rack, I bring my arm from down at my side, up and across my body, ending about forehead level or as high as is possible and on the opposite side of body. Because when I do this late in a session I had issues with cramping of my chest, I am starting my sessions with this exercise. I know this is a late comment on an older video but I wanted to share what has worked very well for me recently. Thanks again for all the well researched content.
Another amazing video! Jeff does it again 💪
A very nice put together video, with good sources and no unnecessary filler. Nice work Jeff.
Just purchased your upper lower split yesterday brotha I’m excited to get started! How do you like it compared to the push pull legs split??
I find a 30 degree incline works best for me. The next setting seems to bring my delts more into play.
Same think i'm the only one in my gym that does this.
@@thrash123ful most are at least 45 degrees. I used to set it higher myself until someone suggested 30. Once i did a comparison I could feel the delt activation become greater the higher the setting
I also do 30 degree angle
I go slightly higher than flat. So probably 15° to 30°
Some crazy guys I've seen at my gym pressing at probably 75°, I know it's not shoulder work ass they're doing them with flies etc.
Hey Jeff, do you ever give any promos for your programs. I'm really interested in your pushpulllegs programs. I love your channel bruh. I support.
Your channel has become one of my favorite ones in a minute. Hope I’ll become like you one day champ! 🙏🏾
Hey Jeff, do you have an update on what (main) exercises you recommend for best hitting the upper chest?
Possibly, the incline barbell/dumbbell reverse-grip bench press, as well as what you mentioned about having a more narrow grip on flat/incline (pronated-grip) presses?
I agree with what you said about the low to high cable crossover. Also, I fully agree that the horizontal bench press does hit the upper chest.
Lastly, for incline pressing (with a supinated OR pronated grip), do you still recommend about a 45-degree incline (or do the front delts take over too much with an incline this high)?
I ordered your chest hypertrophy booklet and am looking forward to reading it.
Thanks!
Gotta say I've stopped Flat bench one day of the two time's a week Chests trained.
Doing this has allowed for much more strength on upper the 2nd day.
Sets are between 6-14 depending on what exercise performed.
Example, I can't push out 14 sets of 40kg Dumbells, but I'll hit the Smith machine, reversed, with feet up on back of the machine, at various incline levels, and rep taking any leg drive completely out, so it's fully on my chest, it's also safer to hook over, and train to failure.
This has shown GROWTH, and
striations, I just felt Flat bench kinda took over.
I wonder how much the actual angle/bar path of the Smith Machine affects this. I've alway heard that 30 degrees was the optimal angle, as I'm sure you have. So, in the study with the Smith Machine, I wonder if the slight angle of the bar path would offset a partial angle of the bench itself, making the true pressing angle closer to 30 degrees. Of course, if they there facing the other direction on the Smith Machine, it would essentially add degrees, making it larger than 45. Just a thought.
LOL. I’d kill just to look like the “before” Arnold in this thumbnail
Thanks man I needed this
Great video, I've been following your work for a year now and I've gone from 87kg and 28% body fat to 70kg 15% body fat, but I can't seem to get a definition in the middle line of my pecs, any suggestions on that?
Shred down to 12% or less with a small calorie deficit over a couple of months could do it, I bet.
i do 20 sets for chest in 1 day, 1x per week
As a chiropractic student, I can tell you I've seen a ton of people with wrist problems, especially with the capitate. I attribute this partly to excessive bench pressing (due to the fixed wrist position).
Though the reverse grip bench may add variety to your chest activation, I have my concerns of the effect it will have on the wrist (just looking at the position of the wrist).
Shut up nerd
I agree it is very hard on my wrist
That's why use low weight
Wow, love the straight forward - to the point information that you give .. love this video.. very useful ..
In my 90s (arnold time)we dont care about science we just do work very hard everyday and gain massive result . But now theres a lot of confusion of fitness now a days because of science, but im not saying its bad but it brings people a lot on confusion . I compete before by the way but now im old but some of my gains still therem
Arnold was a drug abuser, and a lot of people were on drugs because no one knew much about the colateral effects. 90s were trash
@Love Yourself that's not even a boomer moment you moron
@Love Yourself for god sake you made a more boomer comment than that
Used to do more incline bench for 4 months but failed to develop good pecs I started slow rep heavy bench press m chest is monstrous and in shape
4:15 so the smith machine wasnt a meme after all!!
Alright I gave the sample chest workout a go. I noticed it is significantly more difficult to rack and unrack any tips on how to do this safely?
A video about tendonitis would be great, as it is very difficult to find information on the topic. It would be awesome if you could talk particularly about tricep tendonitis as well as that is one of the lesser known tendonitis.
Can you please put out a program for intermediate lifters that spans over 4-5 days because 6 days is just too much.
Jeff, is tren or decca better for upper chest development????
Well done Jeff!!! Excellent video!!! This really works!!! Thank you!!!
Also I can imagine Jeff doing bosu ball curls to roll his ankle so easily 😂
Great work Jeff, very detailed.
Jeff Nippard - the body of a Greek God with the voice of a Poindexter.
Still bigger and stronger than you'll ever be though. So, hey, make jokes about his voice if it make you feel better about that fact.
Voice sounds pretty normal to me
@@alcazar123456 Interesting how many likes I got for my comment then isn't it?
gothops 6 out of 32,000 views?
Jeff can you make a video about L-Leucine? It seems to be getting popular recently and i want to know how beneficial it is
- "Let's imagine what he'd look like if his upper chest was lagging"
- removes the whole chest
Could u do a video dedicated to muscle recovery routine/techniques
By adding dips and changing the angle of pull from low to high or vice versa on cable crossover, you have a complete chest workout.
Do you have something for beginners? I'm not a beginner but I haven't been in the gym for 2 plus years either and i know your programs say not to buy it with out it so I was just wondering if you can make one or of you had one
One way to add volume for bench is have a rep max for each week (week 1: 12RM, week 2: 10 RM, week 3: 8RM etc) and do drop back sets. It's a great way to keep the movement feeling fresh.
Would you feel yourself not recovering if your doing too many sets? For example, would you feel sore for a while after?
thanks, i was waiting for this to drop after your ig post before going to the gym lol.
My chest has been really sore for three days. I just did kneeling pushups to failure for four sets. I did change it to were I had my hands on two weights so I could get a better stretch. Did I push myself to hard?
Simple: incline dumbbell bench press. 30 degree incline. What’s so hard about that?
Black Sperm well, there’s just much more to be said on the topic. By the way, welcome to my channel :) I make very detailed science based videos that explore training/fitness topics a few layers deeper than the most basic answers.
Black Sperm you do that, you become golden sperm in just a few days
Been waiting for this, definitely going to implement these into my workout!
Yeah this dude is really into it its a real coach
Jeff, I do alternate cable flyes standing at around 45 degrees to the lat pulley. That way I can increase my range of motion by not putting my hands together in the middle. What are your thoughts on that? I feel better pump and overall feeling since I can squeeze the muscle more at the top. And I do the excercise from a low point, so with an adjustable cable.
Am I the only gal who is ecstatic to see this video???
You do get more cuts using gym machines the motion is more straightforward no balancing needed just strenght
The fact that you are not fake natty is the cherry on cake, unlike other youtubers on HRT who say they are natty.
You really are natty, and it's visible.........
And i like the presentation and info source is also given.
If he is natty, than my name is mother teresa.
@@nikolaizaicev9297 Whats not natural about his physique lol. Doesnt have huge bulging delts, guy is rather short so easier to fill out his frame, isnt unnaturally lean year round. Still an amazing physique nonetheless
Hey jeff im 14 and I've been doing powerlifting for about a year now. What type of program would you recommend. I have been doing full body workouts for a while so im planning on changing things any advice?
Thanks for the video and if I target a muscle it will most likely be upper chest with the incline press at some point, but I'm a moderate strength trainer and do three exercises for strength which don't require specialized equipment, including the handstand which develops the chest. If I get a gym membership I'll do one or more of the exercises listed here.
For me, it comes down to what can I change and maintain in my lifestyle. Anything beyond 3 main exercises on my big workout day (which happens every 3 days) and I miss exercises. Seeing a chart with missed exercises is a de-motivator, and that can happen when I load up too much exercise for my taste.
The nice thing about the handstand is I walk up the wall, and in doing so I am getting a tremendous workout on my front delts and my upper chest, too. It feels really good, also and I'm very motivated by these big compound movements.
This is very good information as always!
Do one on the lower chest please
Glad I’m watching this before heading out to do my Chest Day! Great vid Jeff!
I found that doing the basics like Arnold Ferrigno Haney Yates and Coleman did..... heavyweight for 10-12 reps and High Volume...work sets 4-5 works best for pec growth...there is too much scientific focus and machines used today.... IMHO 🇺🇸💯🦅🔥
What is considered a “set” though?
wtf...do you even lift bro
Pc pricw 8-12 reps is considered a set. Any less than 8 is not necessarily a proper set but sometimes it depends on what exercise
@@RocksmithPdl no...any single continuous rep is a set...it can be as less as 1... it can even be 1000reps but only if u do that shit without stopping
@@RocksmithPdl
Do _you_ lift?
That's just not true. Below 8 reps isn't a set? Where did you get that advice from, because I'd suggest not listening to wherever yougot that from, mate
A set is a chain of unbroken reps. For example, you pick up two dumbells, you do a certain number of reps, and when you stop, that'd be a set. If you did 3,8, or 100, it's still one set.
When you say 12-30 sets per week.. do you mean on bench press alone? Or all movements using the chest?
Can you finally show us the science of picking up Asian chicks ?
Another excellent vid Jeff
Hi, I enjoyed your video - high-quality and excellent review of the science. Many thanks for this.
I have a question please - I am following your push, pool, legs, push, pool, legs routine. If I am to add an extra chest (and also biceps/triceps), how would you suggest I incorporate this into my training schedule?
Thanks
The one thing i dont know really get about this video is the training volume part.... i mean.. in that 12-20 sets/week ratio i can do max 3 exercises for chest per day. it seems kinda bit low.. (i know it depends on how strong youre lifiting, but still.. i see people doing 5-6 chest exercises per day)
Bret Contreras also asserts that the BEST exercise for the upper chest is the Guillotine Bench Press aka Bench Press To-The-Neck.
Jeff next time your in Vancouver BC can you host a get together with fans to work out with you ?
Any thoughts on decline dumbbell Flyers? Doug Brignole claims this is the best exercise for upper chest.
does the mimimum sets per week per body part means 12 to 20 sets for the entire chest, or 12 to 20 just for the upperchest, pec major respectively ?
If you're doing reverse grip bench, is there an added benefit of doing it on an incline? Or it's the same as flat?