Two BEST Exercises to GROW YOUR CHEST (Technique Tips)
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- Опубликовано: 6 июл 2024
- Here are my tips for the most effective exercises to build your chest. Whether you want size, strength or better mobility, chest training should be part of your training program.
I really don't think people read this far into these Description boxes, but if you're still here, Uncle Eugene appreciates you.
For more, head to www.ganbarumethod.com - You'll find all of my Workouts, Training Workshops, Nutrition & Health Lectures and so much more there, plus you get to try it all for Free. Don't like it? Just cancel before the no-obligation 7 day free trial. I don't want to be charging you for stuff you don't want/need - but I do want you to take a look. I promise you'll like it.
0:00 - Want to skip ahead? You’ll find Timestamps in the pinned comment and the progress bar will be sectioned out for your convenience :-)
0:42 - Why Women Should Train Chest
2:30 - Exercise 1
6:01 - Exercise 2
7:30 - How to Use Resistance Bands
08:33 - Nerd talk on Shoulder Health
This timestamps tool should become a rule throughout RUclipsrs.
Truth
True AF! So helpful 👍🏻
Seriously, this is next-level convenience
eugene i love the way you emphasise your wording bro sound very professional
If the algorithm preferred videos with pins we would definitely see it all over the place
I choked on my coffee when he said "5 sets of 50 push ups."
It can be done , i used to do 6 to 7 sets of 50 when i was 12 to 15 years old . The time i stopped is when i felt , that my chest muscles didn't feel or look like they were getting anymore results. That's why like him, i joined a gym and started lifting iron. But now , when you come to think of it ; it's not about giving up one exercise over another it's incorporating them in your regimen.
@@tarkentonlarry9973" 7 sets of 50 pushups at 12 to 15 years old" yeah, sure buddy
@@marcomarco6834 this is actually possible. I User to start with pushups and dumbells as will when I was 13, and After a year I could easily do 50 pushups, just because of my bodyweight being so low. The 7 sets are admittedly a bit over the top
@@marcomarco6834 it's not that hard
@@Oliver-2103 yeah 🤣. I belive a dude who said that he made 350 pushups at the age of 12. Lmao. And btw at the age of 12 I did more in life than u.
I’ve always been a barbell type of guy, but I recently started doing low incline DB presses and man they are def a game changer. Gives me the best stretch for my chest now. Every point you made about it resonated with me! Thanks!
Weighted dips might hit the upper chest harder actually even though it doesn’t look like it would and gives a deeper stretch. Data can be inconsistent (I found a recent shoulder study using 60% of 1 RM 12 reps that showed the lateral raise actually doesn’t stimulate the mid delt that much more than the overhead press while Jeff Nippard has an older study showing quite the opposite, granted that study used the smith machine but I doubt it could make so much of a difference. Personally I do believe the OHP is better at stimulating the mid delt than most believe, at least that’s how it is for me) but from what I’ve seen the dip stimulates the entire chest more than the bench or push up
But you need the right anatomy for a dip it’s high risk high reward exercise. Alpha Destiny has a good video called the weighted dip solution that could help those who are built poorly for it. Another deep stretch would be doing weighted ring or deficit push ups but as you can guess just by hearing it’s more complicated to set up. That’s the main reason the bench and even cable flies (the worst of the 4) is the most popular chest exercise it’s the most convenient to overload. Ideally though I think you should be doing all 3 for max gains, I believe in the conjugate or conjugate light type approach. Different exercises utilize our muscles in slightly different ways
Barbell flat bench will never built a good full chest, it's a higly overrated exercise for "chest" most guys don't even activate their pecs much. Dumbells and machines are far superior. People that want to grow needs to stop training like a powerlifter and more like a bodybuilder in general. Only exercise out of the "big 3" I would bother doing is squat. Bench press and deadlifts are overrated and there's way better alternatives. Hell even bb squat can be replaced if your gym has a good hacksquat or machine, however I like squatting with a barbell. ALWAYS do the exercises that feel good FOR YOU and don't listen to others. Try all exercises and do the ones that work FOR YOU.
@@KurokamiNajimi stfu dip is better for lower chest, reason it works is cuz it trains the trcieps and pecs and hardly nay front delt, and no the i can guarantee you i'm wider than you, and i dont do any OHP
@@coachingconfidant2785 Lmao wtf are you talking about no where did I imply dips aren’t good for lower chest
@@Dr.WhetFarts No? You can build a great chest with the barbell bench. But one big mistake ppl make is not pausing. Dumbbells aren’t better than barbell once you’ve progressively overloaded to any decent strength you aren’t going to be able to get a larger ROM. The only exercises as good as benching or better for chest are push ups and dips. Flies are a supplemental lift. Show me a guy who can pause bench 275+ or touch and go 290+ with a small chest. It’s not always about feeling the muscle, it takes pec activation to bench so anyone who progressively overloads on the bench is gonna have a big chest. Another way to get more pec activation is lifting at 65-60% of 1 RM instead of 75-70%. Triceps take over more on heavier loads and the closer your grip is which is another big thing
Since not being able to go to the gym, my favorite has been an decline push-ups with my feet in a chair and using parallettes. I feel the same level of intensity as if doing incline dumbbells with 70-80 pound sets.
Second is chest dips! Using dip bars. I feel Like these two give me the full chest rounded workout I used to get in the gym.
Love it!!
Dear Eugene, I have tried your execises of choice for chest, back, biceps and triceps. It's been awesome! It opened my eyes to the things you've been explaining with those vids. Thank you so much for sharing your passion and knowledge! Appreciate that so much. All the best to you and yours!
I’ve always lol’d at the idea of doing push-ups for hypertrophy but just for the record, I purchased some bands and have been incorporating them into my chest training and I can honestly say my chest has filled out and my shoulders don’t feel wonky afterwards. Bless you uncle Eugene!
I love how you’re a hundred times less aggressive in these than your Facebook q&a’s.
😂😂😂 gotta keep it PG for RUclips
@@coacheugeneteo i quit facebook six months ago but now im curious, should i go and create a new account ? lol
Amazing work and videos, mate! Thanks for all the education and best regards from a brazilian youtuber.
A tip : you can watch series at Flixzone. Me and my gf have been using it for watching lots of of movies these days.
@Zyaire Max yea, have been using Flixzone} for since november myself :D
I love your consistent uploads and the exercise you provide, so much information! Thank you!😊
Thank you! 🙏
Allways knew the pushup is the best chest exercise! thank you dad eugene
Definitely the most soothing fitness channel on RUclips a huge reason why it’s one of the best
I've been looking for your channel for ever and I didn't even know it. Every single video is amazing, thank you for your work Eugene.
Your voice is ASMR level dude. Its too calming. You should also post this in spotify as podcasts.
***TIME STAMPS***
What are your favourite 2 Chest Exercises? Drop a comment below to let me know!
0:42 - Why Women Should Train Chest
2:20 - Exercise 1
6:01 - Exercise 2
7:30 - How to Use Resistance Bands
8:33 - Nerd talk on Shoulder Health
So...what's up with the guitars back there? Got any good chops? Care to jam?
ruclips.net/video/b6RM7tUwSjw/видео.html
Hi Eugene, I was wondering if you will go over best bicep exercises. I have the hardest time to make a connection with them out of all my other muscle groups.
Definitely bench press, but followed closely with decline and incline dumbbell press 💪🏼
Dumbell press with a slight incline as suggested and continuous tension flys.
Barbell bench wrecks my rotator cuffs.
Dumbbells and hammer strength baby
Love your videos, man. Always informative, and easy to follow along with my short attention span.
Me: Uncle Eugene does not really talk about chest training that much
Eugene: hold my green tea
😂😂😂😂😂😂🙏
Flat dumbbell flys.
So glad to have found your channel Eugene! Great content, to-the-point, and knowledgeable! Love incorporating push-ups into chest workouts...glad to see the helpful tip on the figure-8 banded push-up, as I do need more resistance!! Thanks for another great video!! 😊👏
Nice! Welcome 🙏🙏
Great stuff as always, Eugene. Logical and informative!
As of now:
1. Dips (bar or rings)
2. Modified one-arm pushups with hand on an elevated surface. Been loving these lately, pressing at an angle that hits the upper chest more and adding a slight twist at the top to get more adduction of the humerus makes it feel like a hammer strength machine!
Nice!!
How do you hit the upperchest doing and Incline push up?
@@redwildbear7253 doing a normal push up but pushing through the heel of your wrist and pushing forward (away from your body) as opposed to pushing up hits upper chest more, pretty tough exercise tbh.
Nice vid man, much love🤘🏽
Great content as usual!
Thank you! Very timely as some of my last few chest workouts haven't been great. Great content as usual
Hope it helps! 🙏
Have transitioned mostly to weighted calisthenics with a weight vest and chains, doing push-ups with parallel bars and dips. This has helped me avoid any further shoulder issues , although it it doesn’t seem to be the best for pec development. Thanks for the tips! Subscribed!
This series is amazing. Thanks Eugene
Great advice, many thanks man
Was stuck on only doing Incline barbell after my flat bench. (im a powerlifter/Powerbuilder) But the only ONLY dumbbell press that felt comfortable AND a good stimulus was the low incline. SO glad you have that as your top! It really feels good for me, and is enough incline to work upper chest and overall chest! thanks!
Subscribed.
Smart outlook.
Lots to be learned from.
Thank you very much
The point about the band push up changing the resistance curve is something I never thought about. I love the way you think about these details.
Great ideas Thank you
Coach Eugene is the MVP dropping this 🔥🔥🔥
🙏🙏
favorite chest exercises has to be the floor press and their variants. Ive got shoulder issues and it really has helped
Wow you are a very humble and informative dude. Subscribed 💪🏻
I'm really starting to like these videos. They are very informative and I trust that I'm getting quality information.
My favorite chest exercise is the Hammer Strength Chest Press. I can get a nice controlled stretch on the pecs and have dialed in a good mind muscle connection. I also like the barbell bench press but agree with the increased risk of joint soreness/injury.
This is a beautiful set, especially the stairs.
Thank you
Another great video Uncle Eugene!! 👏👏👏
Awesome video man
For myofibrillar hypertrophy: Back elevated floorpress. Fking love it. As much rom as a benchpress, perfect stability, much less central fatigue, pressing from a deadstop.
Also any kind of cable fly.
Nice
Nice, gonna try that next time at the gym.
Recently Stumnbled on your channel. I was having bad time with my knee while performing Squats with a barbell. After watching one of your videos regarding best 2 videos for quads development... I am performing Hack-Squats and I am having a great time and enjoying at the gym too. Thanks!!!
My pleasure!
These are great tips. Thank you!
Glad you enjoyed it
Love this channel
Crazy to find this today. Yesterday I discovered low incline bench press just messing around warming up. I was trying to target my mid chest more. I found that on a flat bench by the time I arch my back even the slightest I’m using more of my lower chest. But with a low incline when my back arches it puts my chest nearly parallel to the bar. I did return to flat for the heavy pressing reps. But for warm up the low incline was really effective
My 2 favorites:
1 - Bench Press (because it's a lot of fun to overload)
2 - Incline dumbbell press (with a big stretch at the bottom)
Nice!
Awesome, thanks
Thank you uncle Eugene!
My favorite 1 (I only have one favorite exercise for the "horizontal" presses) is --> push ups
🙏
My 2 favourites:
1. High incline dumbbell press. Massive changed since I switched from a low incline to a high incline thanks to your videos! Thank you!
2. Some kind of chest cable fly, these are so nice to stretch and contract fully.
Thank you for all the great information Eugene! Keep up the great work!
Fantastic! Glad to hear it
What do u mean by high incline more then 15°?
@@igt2173 15 to 25 is is best
@@michaelmayers3622 the benches only go up by 15% so flat, 15, 30, 45, 60, 75 and 90
@@assassinlegend1800 dude if you go above 45 degrees. That incline dumble press will target shoulders and chest very less.
love your videos!
thank you coach
1. Dumbbell floor press. 2. Machine fly
Chest is my weakness. I have terrible mind muscle connection there. Floor pressing has certainly helped improve the right triggers for establishing a better connection. Eugene, you are spot on about push ups, especially with bands. When COVID first hit, bands were my main workout tool and what a chest workout I got from banded pushups. Thanks for the reminder to put these back in my program, at the end, as a way to finish off the chest strongly. Kudos!
Nice!!
Cable flys and the so much underrated push-ups
Yes!
Great instruction.
Thanks so much!
my 2 fav ex: a good incline chestpress and pecdec
Sounds good to me
My son just asked if I was watching Power Rangers 😂
Keep up the good work man
😂😂😂
Youre videos really have value thanks 🙌🏽
I am a member of your ganbaru method... And I have learned so many things in past few months 🙏🙏🙏.. And much more to learn in future
Glad to hear it 🙏
beside flat bench press for pressing power, my 2 fav exercises for chest growth are incline bench barbell press (i know many people choose dumbbell instead of but i really enjoy barbell) and dips
Nice!
Great stuff, as always! You’re a legend Uncle Eugene! My favs are low to high cable flies and also inclined db press. The pumps on the concentric are otherworldly 🤤
Yes!!
Thanks for your knowledge ♥️
Thank you!
Heavy barbell incline bench press 8 reps And dumbell pullovers but with a cable. Great pump and stimulus. Now I will try your pushups thx for the tips!!! Love these series👌🏼
Nice!
Do you do the pullovers at a cable station with a bench or with an actual dumbell strapped to the cable
Another great video mate. So much damage has been done from the “fixed scapula” cues of yore.
The serratus is a hugely important muscle I think gets overlooked for shoulder health too, it used to be all rear delt but people like yourself have paved the way for better education.
Yes! Thank you
Arnold’s pull overs have helped my serratus so much
Weighted dips and weighted push ups are my favorite. They helped improve my benchpress strength when I got back to them
i really liked the trick of knee-kicking the dumbbells into position, i think this will help me a ton!
My 2 most favorites are Incline Dumbbell press and incline dumbbell fly
Nice!
Random comment: I love Calvin and Hobbes! Grew up with them.
Yes
This video is just perfect and full of great information
Thank you 🙏
Just started watching your videos, really comprehensive and informative! SUBSCRIBE!
Eugene looks like his gym playlist is just Through the Fire and the Flames on loop
It would be great to hear some of your thoughts on decline pressing. I’m not an anatomy expert but I feel like that downward push contracts the chest so much harder than any other angles. I’m also 6’2 with monkey limbs and I find anyone who’s ever sh*t on the decline is quite short and probably gets more benefit out of traditional chest building movements.
#1 Weighted dips - Emphasising correct technique by utilising the scapula and body path correctly makes dips a fantastic chest exercises, plus I love to do these with slow eccentrics and a big stretch at the bottom part for extra fibre smashidge.
#2 - Incline dumbbell bench presses using a 15 degree angle and slow eccentrics, just hits the right spot, especially when I don’t close the dumbbells together and focus on performing smooth reps with a pause at the bottom.
This is really helpful 🙏
😊🙏
Those two are really the best exercices I believe too ! And also because with dumbells you can have a bigger full of motion instead of the barbell you cannot reach the full contractions on the chest I also like to do 2 chest days in a week to make sure to improve & grow a bigger and good beautiful chest . Thank you for the tips once again bro
Glad you agree!
Slight incline DB press + High to low cable crossovers!
Nice!
I guess I'll do more pushups for my chest days. thanks bro! excellent advice as qlways
ive been doing dumbbell pressups. unemployed right now unfortuntaly, will improve my home gym when i get a job, my life is on a proper hold right now.
feels like you just said what I was saying to my gym buddies.
☺️🙏
Gymnastic ring push up with a slight twist in wrist an top of motion
Incline bench press with dumbbell
Love that!
I subscribed immediately after the first 20 seconds of the squat video and.... I DO NOT regret it. great content! thanks.
Great video. I have listened to stuff in the fitness industry for the better part of 5 yrs and I learned something knew here. A couple things actually
That moment you realize you we're actually doing something pretty right just because you we're forced by some shoulder pain to use a slightly inclined angle :)). I'm so happy you've done this video Eugene. And I love the way you talk and the quality of the videos .
🙏🙏 thank you
RIP Eddie
🙏🙏
I love your content! I'm also interested in hearing you play your guitar! That Gibson back there looks beautiful!
Eugene your top bro I only subscribed to you coz of your hair.....only messin bro though I do love it but you've got extensive knowledge and you pass it so well your info has been a massive help to me, you speak the truth keep the videos coming bro
They are also my two favorite chest exercises!, especially the push-ups. Right now I do them 3 times a week and series between 8-20 with 20 to 50kg, depending on the training session, but you always have to depend on someone to help you put the weight on. I need to try the banded push-ups, they look amazing.
Excellent! They really are awesome
ruclips.net/video/1Fjq0JV_2Js/видео.html
What about any kind of fly/peck deck movement? I feel like it's a great complement to a general pressing movement (like incline press or push-up).
Absolutely is
You have the absolute best content! Could watch them for days
Thank you! 🙏
Good video bro!
Gymnastics rings push-ups with the rings rotated outwards. Feels great on my shoulders and a great contraction in the pecs.
Love it!
eugene teo Thanks for replying eugene, you’re one of the few channels which does! Love your channel, keep doing your thing.
2 exercises are probably a slight incline db press and a.... cable fly of some sort. Chest is the hardest for me to get to grow, so going to watch this three times through.
Edit after watching this video: You start off with the low incline chest. I've been following you for too long, Eugene. Also, big fan of the time stamps that you can hover over in the video.
Nice! Hahaha
I came for the fitness tips and stayed for the vocabulary lesson. Awesome explanations thank you
Nice one..!
Thank you for the amazing work you are doing!
My 2 favourite exercises are:
Flat bench press with BB - here I can really feel my chest working and it is the only exercise I can really overload (I train into an Home Gym)
Secondly, even though I am not that great (for now) at this movement, I find the DB incline press quite stimulating.
Thank you!
You NEED to write a book! But the problem is we wouldn't be able to hear ur beautiful voice
Hahahah thank you
This gentleman is the personification of a combination of male and female energy, his vibes are through the roof!! Great video, quality content, you are hitting all the right buttons, great job!!
For the algorithm 👌🏼 thank you
My 2 Favorites : Incline DB Press + Machine Fly
Machine fly or cable flies which one do u like better
@@Abc-to9xy machine. easier on my joint
Made it supinated and that's my favourite combo
Blew an elbow out on machine flys once. Terrible exercise, unnatural pressure on joints.
@@JL-gt1kc wow sorry to hear that bro, but machines have been doing just fine for me
I’d like to see the best two exercises for each body part
It's coming!
Best vid series. Very importent. More more more. Big thnx from morocco
Thank you!
Love it!
Thank you!