Building a Big Upper Chest | Mistakes To Avoid | Advanced Training #8
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- Опубликовано: 20 окт 2024
- You're always told to do more incline bench press to build your upper chest, but it doesn't always help. More often than not the anterior deltoids get stronger, along with the triceps, but you never get that thickness in the upper chest that you're looking for. In this video we discuss why it's a challenge and how to overcome it, along with the right exercises and technique to do so. I'll show you how to isolate the upper chest as much as possible while minimizing the engagement of the deltoids and triceps, to help you on your way to a bigger and stronger upper chest.
James Grage
Man I literally just saw this channel's subs go up by 1,500 during the duration of this video. And I can see why. Great content, good personality, no bro science, no fake natty claims. Awesome.
Holy CRAP! I did this chest workout yesterday, and my pecs are FRIED today... 'sore like never before' ---
And I'm so happy about it, I can't even tell you ---
I too am one of those guys who's worked out for years doing what you described in vid# 1, James -- knocking myself out on every standard method of weight training for a looong time (I've been steady-on in the gym, cycling weight routines and cardio 3-4 days a week since 2005) -- I've used what I understood as 'good' form and avoided injuries, so I got some good results, but have been inwardly sad for some time about my lagging body parts... a number of which you have addressed in these vids. It seemed that no matter how hard I worked them, they looked just the same, month after month. I had good reasons to be sad! But I didn't quit working out -- and that's good news, I realize.
After yesterday's four (just four!) chest-destroying routines of 20-10-10-15 limited-rest reps (they were HARD -- I was breathing like a buffalo), I am a BELIEVER now, pal --
THANKS, James. I'm greatly looking forward to more of the same --- God bless, sir!
Agreed! So good to read comments like these because I have a similar journey.
Began at 25 with not even being able to do a single pull up, but I knew that I could start with controlled negatives and worked my way up from there. I learnt how to deadlift properly at 26 and was all about the compound movements etc. I did my first successful cut at 27 and achieved a nice, lean physique with my first ever six pack. Then I got fat XD and went on seesaws, still learning a lot but never truly seeing the results I wanted.
Two months ago I decided enough was enough and took a good look at my diet (normal, estimated macros, no drastic restrictions other than low sugars and hardly any alcohol). I ditched the protein shakes too just to see how I could cut with simply whole foods (besides, I'd been on ON Platinum and getting random hot flushes). I trained with dedication and intensity, and I made sure I got enough sleep. I saw some results... all good thus far.
And then I came across this channel from a RUclips recommendation. I'd wanted width in my back and more development in my shoulders, so I gave his two routines a shot. It's been just over a month now and boy I absolutely love where I'm going. Yes, my musculature is more pronounced because of the cut but I can't deny that for the first time I see genuine improvements in their development too. Not so much for size I guess since I'm in a caloric deficit (I hope haha because I don't track too hard) but shaping them. I looked at photos from June compared to August and there are visible differences.
So I'd say, after four years I finally feel aware enough to know what do to. But James Grage, man, so blessed that he shares because he's taking me to the levels I want to go. Thanks for sharing your story, this is mine. Let's keep it up!
being sore is actually not that good tho ..
For the longest time my chest workouts were mostly arm workouts. I tried those one arm crossovers today and had the best chest pump ever. Thank you so much.
this actually works. and i have watched so many of other videos, hired so many trainers, with no good results. Thank you.
5 years later and I still swear by this workout.
I been working out for years and have tried a lot off different routines with minimal results . I've been doing your workouts for a month now and have seen amazing gains . Good stuff man thanks for posting 👍
Awesome video. No nonsense and straight to the point. I tried this method last night and my chest is finally hurting in the places that I was trying to target. Thank you so much.
Visualizing the insertion points really helps me understand the difference in the exercises. Great job.
Cool. Glad you found it helpful.
Best physiodynamic explanation up to now. TKS !
I used to watch your videos with BPI called 60 seconds muscle something. I loved those videos until they stopped posting them and just now I found this channel I'm happy. Thank you so much for sharing your information and knowledge really appreciate that god bless you.
James is the man!! I trained couple years and never felt the burn in my chest until now thank you james keep up these amazing video's
Very helpful!!!!.....Can't wait for your Shoulders and back workout videos
I'm so glad I saw this. I can't do Flys on a flat bench. They just kill my shoulders. Floor Flys don't bother me. But this tip,raising the bench one notch,and doing the exercise that way is great! Thanks! I just liked snd subbed to your channel!
Thanks so much. I tried a bunch of different exercises but none of them really worked. With this approach I can now see my upper pecs develop for the first time…
Thanks for all these videos...
. I have been following many fitness trainers /youtubers and their techniques but you are way way ahead of them and these tips are Gold.... I am getting that burn in the chest following these steps... Thanks James
James has some of the best advice. I like athleen x, but couldn't help notice he posted a flat out copy of the back video James did.
I think I've told everyone I know about how awesome James Grage is! Your videos are awesome and so are you man, taking time out of a busy life like yours to put out awesome videos, guys as genuine as yourself are hard to find. Thanks for the great information brother.
Hey Cody. Thanks brother. I really appreciate the support. Encourages me to continue putting out new videos.
You are brilliant James! :) This is the most detailed and revealing chest video on the RUclips! Awesomely done. Thumbs up!
Nice explanation on the different types of angles to build the UC. Thx.
All the way from Houston! Thanks a lot for the useful youtube upload Mr. James.
Very interresting and well done video. Thank you very much !
Hey man! Just subscribed...Imma try these chest techniques out tonight. They seem very helpful. Thanks!
That one arm cable cross is the best upper pec isolation exercise I have ever done.
6:53 Call it The Grage Crossover ;)
LOL. I like it.
The Grageover
Keep the videos coming thank you very educational!!!
Great video - Great information from someone who clearly has genuine knowledge. Really helpful, many thanks!
You're very welcome brother
Very helpful, thank you! With no access to a cable machine, do you think the same movement with a band (the wide, flat type attached to a pull-up bar) can be just as effective?
Awesome video! Now I understand better how to improve my game. Thanks a lot James!
your advanced techniques are saved in my Playlist 💪👌👍🖒
Great as always...Maybe one of the best "teachers" on youtube.
Way to go James!
Would love to get coached by you!
Looking forward to the next episodes ;)
You should have a complete program with all this information!
Would buy it immediately...
Thank you for the awesome compliment! Appreciate the support brother.
Give credit where credit is due.
You are just on point with your informations!
Simply works, no BS.
I used your advice for my back and arms workout today and honestly this was the best back and arms workout I can remember doing. the weights I could lift were reduced which I expected but I could definitely feel much better contraction and the lighter weights were much tougher than the heavier ones that I used before on a regular basis. Thank you do much for doing this. Can't wait for my shoulder and chest workout tomorrow.
Awesome video bro I've been fatiguing the anterior delts and hardly getting any pec contraction, gonna switch it up
tonight.
i saw in some videos people doing unilateral flys in that way,but didn't know why and however i seen very few times..now that i know better,i'm sure that i will try next monday ! thanks man!
Hey Grage thanks for the advise! Keep these videos coming. your the man brother!
glad others struggle with this. thanks for the video.
Great video, I'll have to try those - Thanks!
this video was awesome. I never seen one explain the like this. I definitely will add this to my work out
I blew out my right shoulder going heavy on incl presses. I started the cable exercise and damn it works. This is the beat advice i heard Will subscribe
Awesome knowledge. Have changed up my chest routine and seeing benefits... I miss your hat! :D
Best explanation as always thanks dude
i went for it, it actually gave results.
thanks
fantastic vid....learnt heaps
Nice one buddy I'll incorporate this into my workout tonight! subbed
Thank you Jame.
you make it simple and helpful,can't wait to shoulders and Legs video.
I had been doing this movement for a while and couldn't remember where I saw it. Now I remember.
Chest day is going to be 400% better!!! Great video James, super informative
Now when I do incline bench I use the Smith Machine. I feel it more in my chest and less in my triceps or delts. I also do dumbell press, low cable fly's, hybrid incline machine press, and kneeling barbell press.
tried this exercise yesterday, awesome videos bro keep it up!!!
Great explanation/advise James, thanks...
Very helpful ! After years of grinding I'm finally starting to get some good results on this area, I have never thought to cross my arms like that on a cable fly. Great stuff !
Glad you found it helpful my friend.
BEST CONTENT!!! and i watch a lot, GREAT WORK!
Sore Chest from Brazil, man! The best...
Great info sir will definitely try this in next session
Excellent video!! These techniques fall right in line with what I am already doing. I also use the fly machine for pecs/delts to get maximum contraction of the pec. I use one the machine with one arm at a time to allow my arms to cross over my body. It leads to crazy pumps!
I just started watching your vids a few days ago. I love em, good tips, very helpful information for those who are serious about gym life. Salute
Really working advices! Thanks a lot, James!
Thanks so much for this. I've always had a problem isolating my upper chest. This is perfect!!
Thank you James, This was a Kick Ass workout. I look forward to doing more with you.
Thanks Bro.
Loved the video... great content and picked a few tricks as well. Thanks man and rock on :)
thanks a lot for your prefessional advice
mansouri nouredine
best explanation I've seen ....can you show me/us a way to target that muscle at home without equipment?
Get resistance bands,same as cable,tie one end on something and feels just like cables
Need to try that one armed cable thing. Looks promising!
another great video James, thanks for the tips can't wait to implement them into my training.
Great video James
Great technique with the high cable squeeze for upper cest!! It's about 6 hours since my workout and my chest is still burnin' lol Thanks man
Awesome! Glad you liked it my friend
really informative, I learnt from from this video. thanks man
You're very welcome my friend.
very informative video! love it.. Great job!
Thanks Rafael. Appreciate the positive feedback.
Looking much better style wise!!!! good video
Thanks brother
thank you so much for sharing your knowledge with us it's going to transform my training!
Exactly what I was looking for. Thank you so, so much!!
Thanks man! Top pointers.
awesome I needed this info....another good one is two dumbells squeezing them together as you're going up and down....thanks for the info tho!
Greet advise James !! I followed the advise yesterday, today I feel the burn on the upper chest,,, thx brother ! "When you get a chance can you do one on legs ,,
thanks from Texas great information will apply to my gains :)
Most underrated RUclips channel.
you are great man. really really helpful and understandable!
great advice keep up the good work
Thanks brother!
This was a great video man! Always have trouble getting the delts out of the equation. I'm ready to smash it today
Outstanding content
Loving your work Bra! Thanks for takin the time outta your day to share the info. Keep it coming look forward to next week 👍
Thanks brother!
Great information again👍👍👍
this is brilliant. thank you!
great video makes sense. most training gurus are not as informed or knowledgeable
Been waiting for this come out
Hey James ! What do you think about "reverse grip bench press" (on a flat bench) as compound movement ? It seems that it target chest more than the standard grip...
I'd love to dub that the James Grage special
Thank you so much for these videos! Love them!
Like simon cooper said this is the one ive been waiting for. would love one for rear deltoids or lower trap head
Hey brother. After chest we'll jump into delts
I second that !
Awesome video... Great tips. Will you be doing a video on legs soon?
Hey Kevin. Yes it will be coming down the line soon
Thanks for the tips, I enjoy watching for tips. Cutting from 207 to 167 in 6 months while building muscle or trying too, I need the help. Especially now that's not much fat hiding my muscles. Thanks again
Awesome. Keep me posted on your progress brother
More questions for yah brah...
How do we fix uneven non-symmetrical muscles? (This question may lead to many videos for different muscles)
How to help with focusing on form?
How to further help with really getting that mind to muscle mantra to isolate the muscle you want?
What are your flaws and sticky points?
And what did you do to get through them?
Any stretching videos?
How much of a factor does genetics play in building a great aesthetic figure?
How many years would be a ballpark considerably reasonable amount of time to really transform?
As in, if you were to start lifting and never look at a mirror for said set length of time, how long would that be whereas you wouldn't recognize yourself?
Can you really get into how building muscle can realistically force your body to lose adequate fat?
Well, there you go. I hope this helps at least a little compared to how much your videos helped me.
Respects..Very knowledgeable man.
Hi James, I'm Noel. Great videos with logical reason.I work out at home with my own setup. I'm trying the unilateral move for the upper chest however i find it difficult, shoulder issue and i don't have a machine to have it done together. Any other exercise?
Good videos buddy. keep up the good work.
Thanks Kenneth. Appreciate the feedback my friend
Going to try this ...
everytime when l lost my motivition ,i'll come for watching ur video. u rly get me motivated dude! and how long have u been to Gym?i only get it started about 1 year and so far not so big as i expected.buuuut never gonna stop :)
Awesome. Glad you like the videos. I've been training for a long time my friend - going on 26 years
thank u for ur reply bro!appreciate it ! and i also wanna know will u upload a video about how to build delts?
Great info thank you!
Excelent video, but one question. You use the upper handle of the cable machine for upper chest? I thought you must use the lower handle for upper chest.
Big and humble, subscribed!
Hey James, great series of video's mate. Just one question, if you change the height of the cables or use a flat bench can you hit lower pecs as well?