The Best Science-Based Chest Workout for Mass & Symmetry
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- Опубликовано: 11 июл 2024
- When it comes to the “best chest workout”, it really comes down to choosing exercises that allow symmetrical growth in the upper chest, middle chest, and lower chest while still providing overall mass to your chest. If your chest workout is unbalanced and favours one portion of your chest over the other, overtime this will lead to imbalances and take away from the aesthetics of your chest. In this video I’ll show you guys the best workout for chest based on scientific literature and our anatomical understanding of the body. It includes the best upper chest exercises, middle chest exercises, and lower chest exercises to help evenly shape and build your chest.
The upper chest will be prioritized through movements that involve shoulder flexion. The middle chest will be prioritized through any horizontal adducting movements that don’t involve shoulder flexion or extension. The lower chest will be prioritized through movements that involve shoulder extension. Although the chest exercises in this video have been carefully chosen through my analysis of many studies, it doesn’t account for every individual. So feel free to swap out some exercises for other chest exercises that you feel better chest activation with.
If you enjoyed this video then please don’t forget to give the video a like, leave a comment, share it around with your friends, and subscribe to my channel!
MY SCIENCE-BASED PROGRAMS:
builtwithscience.com/bws-free...
FOLLOW ME:
Instagram: / jayethierfit
Facebook: / jeremyethierfit
Additional credits:
Pietro Boselli for the anatomy:
/ @pietroboselli
Jeff Nippard for the "science-based workout series" idea:
/ icecream4prs
Study Links:
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.t-nation.com/training/ins...
www.hindawi.com/journals/jsm/...
www.acefitness.org/certifiedn...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
minds.wisconsin.edu/handle/17...
link.springer.com/article/10....
www.sciencedirect.com/science/...
(Images of exercise illustrations property of and copyright WorkoutLabs LLC)
No hype, no shouting, no talking so fast that you have to rewind and with scientific studies to support your approach. Thank you Jeremy, keep up the excellent work.
right on point, his video makes me believe that I can be a quiet nerd and also work out to get fit.
True that, my favourite youtube channel for working out by far
Don't get mad because you're lame lol
CarkodMusic Ok, Kyle. Go drink your monster and get “hyped” by some guy yelling at you through a screen while he lifts fake weights.
And no disturbing music
Literally the only Fitness Channel I am subscribed to.
- straight to the point
- science based, without bs
- showing every move visually
- putting focus on showing exercises
- instead of showing off
- humble
- detailed without being boring
And many more.
Fantastic mix, you deserve every bit of recognition.
But your skinny
@@zainsikandar578 bro that comment was 1 year ago
Chest Workout: ruclips.net/video/KtkpFLIWtt4/видео.html
@@zainsikandar578 you’re* bozo
Defiantly bro
Thanks Jeremy.
Anatomy of chest 0:24
Mind connection with the chest 1:16
Excercise
1. Incline Dumbbell Press 1:56
2. Barbell or Dumbbell Bench Press 3:22
3. Dips 5:00
4. Banded Push-ups 6:07
5. High to low Cable crossovers 7:08
Order of exercises 8:00
Thx
MVP comment
Thanks this is what i need the most
Thanks
Thanks dude!
1:55 incline dumbbell press
3:22 barbell or dumbbell bench press
5:00 dips
6:06 Banded push-ups
7:08 high to low cable crossovers
Push up do work when you are working out your chest
Hero
TY
Finally some real science with working out instead or bro science!
Thanks man! Love your channel.
Your prob skinny af
But bro...
Agreed. I have seen tons of videos but this really explains it so well. My gratitude to Jeremy
@@zainsikandar578 science bad bro science good
Love your tone of voice, no going around the bush, straight forward to the point and backing it with science. This is awesome. Keep it up mate :-).
Thank you bro! Will do.
Agreed hell of a channel straight to the goods no bs
No annoying hype man nonsense either
His voice? Sounds like he just woke up and half asleep
Beating around
This guy exhibits a trait that no other fitness channel guru on RUclips can exhibit: Humility.
Also his videos aren't too long.
Keep it up, Jeremy.
Ehem ehem, Jeff nippard, ehem seems like he kinda ripped him off, ehem
Jeff cavalier
@dafuqawew talks shit then gets mad ahah fat boy
Dude his whole life is one big humble brag. Don’t presume these YTers are not the vainest most self absorbed individuals on the plant. They literally all are that’s why they go to such length with lighting and propping up themselves. It’s all ego. Nothing against the guy but stop your unchecked simping, it’s really REALLY misguided and naive.
Facts
102k people are probably half of them are watching in bed. 1.6k people are probably the ones with buffed bodies
This is the channel I was looking for.
I've found just the right thing on RUclips.
Thank you so much for your videos. You really put in good content for the viewers.
Keep up the work! ♥️
The anatomical overlay graphics alone got me to sub, keep it up man. It really helps to see inside and out what is happening.
Jeremy, I first discovered you and a few other videos that you made, that were exactly like this one in the fall of 2018 and early early spring of 2020 (my senior year(grade 12)) and you taught me tons of valuable information. I had built up an insane amount of muscle and lost around 70/75 lbs due to dieting I learned from others and workouts I formed myself, after learning from your first couple of videos. I was in a near death car accident in the spring of 2020 and lost most muscle I had and became paraplegic, but now I’m back into the gym and it’s time to things serious. Thank you again for making all of the videos you’ve made and will continue (I hope) to make in the future. You have taught me how muscles work and how to build them, and you’ve also inspired me to peruse Kinesiology as a major in a few years. You are amazing for doing what you do, I hope you continue to succeed in everything you do, in life.
I love channels like this one and Athleanx. No bullshit or bad information, all science based and takes individual anatomy into consideration, which the vast majority of people forget. Great video.
No unnecesary talks, exactly what I was looking for, very profesionally made video
I’ve been struggling finding a chest workout. This is exactly what I was looking for. Thanks!
Science based, backed by studies, delivered with perfect demonstration, and slow, clear dialogue. Absolutely fantastic! Thanks Jeremy.
You're the only fitness youtuber I care to listen to because
1. straight to the point - no overdrawn intros
2. Informative, easy going tone - you don't sound like you're coming down off of 3 shots of espresso and preworkout
keep it up, man. I'm definitely gonna be watching for the long run.
Big fan of your videos Jeremy. Every time I try to target a body group, your videos have the best breakdown with the best evidence for success and instructions to how to do it. Cheers man!
Defiantly it is
LOVE this science based approach. Really gives you motivation to do these specific exercises.
By far the best video instructional video I’ve seen. Slow enough pace where I don’t feel overwhelmed, references, emphasis on “do what is right for you”, and to top it all off the three suggested variations based on what might be slacking. Absolutely phenomenal, we’ll done sir
What I like about your videos is that you mention the studies on which you base your advice, which adds more credibility and reliability to them.
Thanks man
Love this man! I liked it and subbed! I'm currently doing a MSc in Sports Performance so I love your science based videos 👌🏻 keep it up man 💪🏼
Thanks for the support man, that's great to hear. Good luck with your studies!
SeanMiller MOTIVATION agreed. We nerds need to stick together. 🤓💪🏻
Hey Jeremy I love your video's especially the small details even the simplest person would understand it. Keep them coming really straight to the point thanks.
I am 63 years old, and I have been searching for workouts that I can do at home as a beginner. So far, your videos are the best I've found when it comes to explaining the how's and why's of a particular exercise and the sequence they need to be done. Professional!! Thanks!!
Your videos are utter scientific perfection;I can't thank you enough for taking the time out of your life to create these.As a night shift worker I don't have the time to get my notes together and go at my workouts and research them as I've used too and was losing enthusiasm for progressing in my fitness levels personally.Thanks to you and the work you're putting on your channel I've now been able to create better workouts that suit me to progress faster given the limited time I have at my disposal.Id also like to add that your videos are always well made and you put great attention to detail and delivery amongst the countless displays of evidence to back your workouts which I honestly don't see in many RUclips channels where they claim to "know fitness" (for lack of a better phrase)- I commend you for your work and I'll continue to watch your videos avidly with enthusiasm for your work;If possible I will also give you a summary of my progression thanx to your work;Have a great day! ^_^
What I like about this guy the most... he's humble. 👌🏻 Keep up the good work mate.
Chill out bud its RUclips
It’s true he doesn’t act like he knows everything about fitness although he probably does 😂
And he’s definitely a natty
Did you get any good result out og this workout plan ? Answer me !!!
Chest Workout: ruclips.net/video/KtkpFLIWtt4/видео.html
Great video man.. About to do this right now!!
love all your videos, thanks for all the info.
Thanks for the vid Jeremy. Keep it up!
Jeremy always gives the best advice, started my whole fitness journey cuz of him. ❤️🙏🏽 thank you Jeremy!
As a premed student i find your analysis to be well researched and on point. I appreciate all the hard work you put into all your videos. I can tell you will be successful. Kerp up the great work.
Thanks for the kind words man, I wish you luck in your studies!
You Smart Media thank you!
Dapdoi Ardon what’s wrong with a premed track
Uriah Keating thank you.
Premed? WTF is that? Basic science courses. These days you can get into med school with a liberal arts degree. They did that to let more women and minorities in.
All you need is an average white IQ and be a minority or a female. Better chances of getting in
I'm a med student and working out is a passion of mine. These kinds of videos you've made really helped me alot in both my studies and progress in workout! Thank you very much for your efforts, brother and keep up the good work! Always anticipate new videos from you~!
Very educational as always. And very helpful, too. I'm sharing this to all my friends so please continue making amazing and informative videos like this one.
Just wanted to say this is by far my favorite gym workout video on RUclips. Everything is explained in depth, with clear examples and annotated diagrams explaining things i never would have thought i would understand. The exercises demonstrated are easy to follow and i am looking very forward to putting these techniques and exercises into practice later on today in the gym. Liked and subscribed, amazing stuff. Keep it up!
-Alex.
Thanks so much man! I really appreciate that.
Howd it go
Gaaay
you are a blessing to humanity. thanks bro, i am a big fan...
This channel is the only one you need for your lifting information.
Cheers.
Excellent video! Thanks, Jeremy.
Thanks bro. Yeah no yelling or anything crazy. Very clear, I don’t feel overwhelmed.
Thank you for simple and yet effective routine. I've been trying this for almost a month and I've seen some results.
So much detail! Answered all of my questions w/just one video. Thanks!
Just started watching your channel. I love the fact that you cite your sources with each point you put just to prove you're not bullshitting. My master's program made me too lazy with research, so it's just overall nice to see the sourcing. I really appreciate you posting videos about these and really hope you do well. I'll be following your tips and hope I stick with my progress. Liked and subscribed!
Very informative mate, thanks for the knowledge!
Keep up the good work kid.... I like the way that it's filmed right to the point the last thing I want to do is sit there and watch somebody talk for 15 minutes and joke around before they show you any kind of exercises.... I'll be watching more of his videos
I have been looking for this for a loooong time , GREAT JOB 👏
Mad respect. Never seen your channel until now but this is where I’ll be coming from now on for workout tips.
Jeremy you're a great person, thanks a lot my friend!
He makes me motivated and makes me take it seriously
Excellent work Jeremy, for those seeking to learn the science, the why, your videos are a pleasure to watch
Thank you so much for all your videos. They're very effective. I gained a lot of progress on all my muscle groups by just listening and sticking to your tips. You're also very easy to understand so I prefer to watch your videos the most. I might join your site some day after trying all the exercises you posted on youtube. Again, thank you so much!
Hey Jeremy, I like your page dude it is HIGHLY SKILLED. It has super proffesional stuff and tons of academic research - BIG RESPECT BRO. As a Personal Trainer myself with 15y of experience, I must say I'm inspring by your knowledge and of course from the way you're feeding us with that information, so I want to thank you bro. You got one big fan out there so 2,100,001. Cheers.
Simple and to the point. TY so much.
Hey ! found it genuine , Helpful and Informative !!Thanks
First time that I watch your video. I'm french and it is easy to hear (super clear). You got a new subscriber. GG
I like how you included the skeletal muscles of the body.
The videos in this channel is up to the point, amazing work jeremy. U are helping a lot of people 👍🏻💪🏻
Really love your video's especially the fact that you mention the Latin names of each muscle and the anatomical graphics wich helps with a deeper mind muscle connection. Super grateful. 🙌🏻
Holy moly!!! So good!!! Love the notes about individual variations. I've found that variations in hip socket orientation have had a big impact on specifics of development of hip rotator and quadriceps development. Recommending you to all the rowers in my life!
Wow I learned so much from you Jeremy. Thanks from the Philippines.
This is so convenient and usefull. Thanks man
Great video! Definitely will have to watch more than once
First exercise video in my life that cited sources. Not only are you fit, but you are a scholar.
Thanks for the video
Very informative professional presentation and no distracting arm waving.
Thanks!
Brb, gonna do my chest dips in the squat rack
TheHypercasual lmao I’d be so pissed
You meant the bicep curls rack?
Smith machine
I've watched almost all your videos. I like the way you say it by referring to journals. There are people who do it but not as easily and well as you. Keep it up and all my workouts are built around your advise.
Hell yeah I enjoyed this video, Jeremy!
I’ve been watching all your and I find them the most entertaining to watch then others like Athlean-X and such. The order of concepts you put in the video makes everything understandable. I always screenshot the list of workouts at the end and I always can’t wait to hit the gym after watching your various series of body workouts!
Heading to the gym to try this exact workout 💪
great job man thanks for the content
This was worth every second. The backed-by-science knowledge and aggressions are exactly what I was looking for. Dude... you should be paid for this.
Thanx I was waiting for this.
No problem!
Jeremy Ethier its cool how you always reply.👍
Finally, a clear explanation of how to actually design a chest program.
really really good vids jeremy! im starting out my workout routines and man, this really helps! more power to you!
Such a humble dude and very well educated. And you can hear the passion behind his words. Not to mention organized
Perfection, as always, your videos only get better.
You give us information about how this works, why this works and when it works.
You have supported facts.
Straight to the points, no (Excuse my French) bullshit small talk before you begin.
Videos made with dedication and love for it.
You have helped me alot on my workouts and I can see improvement in myself, i'm thankful for finding you.
Still learning alot about programs and how to set it up.
Much love and good luck.
Thanks for the support bro, really means a lot! It's great to know I'm helping people out. 🙏
Loving your content bro, keep it up!.... Can you please do a video on training splits? And what's your current training split?
Thanks bro! Yes I will cover that in the future, and at the moment I'm doing an upper/lower variation.
Your videos are the best! I have included some of your suggestions into my workout and I’m noticing a difference.
Thanks so much man, I've been using your Push, Pull and Legs videos to create my workout routine. The additional knowledge you give when explaining the exercises is really helpful, because I train with more purpose now!
Those are some sick editing skills.
Thanks!
This was perfect. Exactly what I was looking for and didn’t have to skip through the video to find the information. Thank you!!
These videos are great. Thanks. Adding this to my program.
Great video and super detailed, thank you.
Late comment but,
I have changed my routine recently from a upper/lower to a Back/Chest, Shoulders/Arms and legs routine 2x per week each. These science based workouts show things that most videos like this do not. I plan to almost identically copy all the exercises you have mentioned in these videos so thanks for that.
Not me bro
I watched this vid a year ago when I was skinny I’m 180cm tall and I weighed 49kg I tried different chest workouts but my chest just wouldn’t grow this video saved me I’m at 80kg now you changed my life like for real
how was that even possible lol. Glad you are healthy now.
Still 5 ft 10 thou
You have taught me so much and have been an absolutely amazing revision source on my journey of becoming a personal trainer and also getting in shape. These videos are so perfectly put together and they are so well informed, thank you very much.
My favourite thing about this video is he got straight to the point Instead of talking way too much. That’s awesome. I’ve now subscribed.
Was waiting the whole week for it
Haha let me know how you like it bro!
Me too
Yeah, perfect like always... keep it up bro !!!
Shoulders for the next video, maybe ?
I'll cover legs first and then shoulders bro
Honestly your Channel has to be one of the most informative not only providing form examples but when giving advice and tips on what to work on. Your channel has helped me get through my first month of lifting and start to see a little bit progress not only in definition but gains
Thank you Jeremy! Nice Job!!
Will try these out , thanks for the tips!
I really like your videos and the style in which you present information. You also don't over complicate things or suggest crazy/ potentially dangerous or injury causing exercises and I appreciate that as a beginner. thanks!
Im not a beginner
You should hae put valley pushes at the end, Its so good at building a mind muscle connection
Thank you Jeremy, You are the best, the world is a better place because of people like you. Gains be with you!
Awesome content! Keep up the good work. Adding the science to your videos really makes you stand out from the crowd!
Thanks for watching everyone and thank you so much for all your support! I hope you found the video useful. Give me a follow on Instagram and Facebook for informative content that I put out on a more regular basis, and if you have any questions you can message me on those platforms:
instagram.com/jeremyethier/
facebook.com/Jeremyethierfit/
I've also made a similar in-depth analysis for the arm muscles (bi's + tri's), back, and legs - you can check them out at the links below:
BICEPS: ruclips.net/video/1PEKENchiuQ/видео.html
TRICEPS: ruclips.net/video/osUnjgwoh_Y/видео.html
BACK: ruclips.net/video/8LJ3Q3Fsrzs/видео.html
LEGS: ruclips.net/video/-AWLDxutS08/видео.html
Cheers!
how many times a week should we do the bis &tris?. Also the other muscle groups?
Each muscle group should be trained ideally 2-3x/week which can be accomplished with an upper/lower split and a push/pull/legs split but the best split/training frequency for you will obviously depend on your level of training and several other factors.
i think your video will certainly help me ,,,,,i got a question ,your reply should be apperciated,,,,its been 20+ days i started the gym ,using mass gainer ,but there is no effect on my body ,no weight up ,still same (skinny) , and i am kinda demotivated ,,,,,,
what i do ...???
thanx.
currently im doing:bicep,tricep shoulders & abs one day then back, chest, traps & abs the next and i repeat this the whole week except 1 day for legs, forearms and abs.
what do you think?
btw i do the all exersizes you recomend in your videos for each muscle group, except the ones you haventmade yet.still waiting on those. in the mean time im jst doingones that i think are good for the muscle.
Yes, SOMEONE WHO TALKS SCIENCE ABOUT WORKOUTS!
Check out jeff cavaliere
Jeff nippard too
Chest Workout: ruclips.net/video/KtkpFLIWtt4/видео.html
Cool, my man. Thank you for all the great detail and info. Much appreciated.
another excellent video, thanks man
Wow holy smokes this channel blew up!!! Never seen such rapid growth 😳 keep up the good work brother great video 👍🏻
Imagine trying to imagine having access to this much information 15-20 years ago. This guys at the forefront of humanity's progress.
Keep up the great work bro. Very informative.
Nakuru, Kenya (East Africa).
Thank you!!! Jeremy... Excellent breakdown on how to approach an optimal chest workout.
Much greatful to you always for your help 🙏
My inner and lower chest has ALWAYS been lacking. I hope that this helps change that.