How to Grow your CHEST! Best Exercises & Training Routine!
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- Опубликовано: 22 июл 2024
- What's up guys and welcome to the 'How to Grow' series on my channel! This series will cover all of the major muscle groups of the body, giving you a detailed look on the anatomy, structure, and functions of all the muscles it consists of. Today's episode focuses on the chest.
How Many Sets? • How many SETS per week...
How Many Reps? • STOP doing only 8-12 R...
00:00 Intro
00:19 Chest Anatomy & Function
Your chest is made up of 2 portions: the pectoralis major and minor. However, only the pec major can be seen superficially. This muscle contains 3 different sections: an upper, middle, and lower.
00:58 Origin & Insertion
All 3 divisions of the chest converge into the same insertion point called the intertubercular (bicipital) groove, and thus they all perform the same function: horizontal adduction. However, they all originate at different points: including the clavicle, sternum, costal cartilages, and rectus sheath: Thus, they can all be emphasized by pressing your arms at different angles.
01:29 3 Muscles of the Chest
The upper portion of fibers (clavicular head) run upwards, so it is best to press your arms at an upward angle. The lower portion (costal head) run downwards, so it’s best to press your arms at a downward angle. The middle fibers (sternal head) run horizontally, so it’s best to press your arms perpendicular to your body.
02:25 Exercise Guide
02:38 Upper Chest Exercises
First is the incline bench press. When setting this up, don’t angle the bench too high, one or two notches above parallel is fine. Tuck your elbows in roughly 30-45 degrees, and press up and back with the intent of bringing your biceps together instead of your hands. Always go as far down as you comfortably can.
Next is the upper chest press. When choosing the equipment, make sure the machine converges and brings your hands closer together. If not, do this on a cable machine with a bench angled 60-75 degrees, with the attachments adjusted so that your arm path is upwards and aligned with the resistance.
Finally is the cable press around. Stand a bit closer to the machine, then bend your elbow and press further across your body.
05:28 Middle Chest Exercises
First is the flat bench press. The execution here is nearly identical to the incline bench press.. Just make sure to allow your scapula and humerus to move naturally, and avoid trying to keep your shoulder blades pinned back the entire time.
Next is the chest fly. Use a small elbow bend at the beginning to reduce the involvement of your biceps, and fully extend your arms at the end to fully shorten the pec. This can be done with a pec machine or cables, but not with dumbbells as there simply is no tension at the top when your chest is contracted.
Finally is the cable press around. Stand a bit closer to the machine and use a bit more elbow bend to press further across your body.
07:13 Lower Chest Exercises
First is the dip. Make sure to maintain a slight lean forward throughout the entire move, don’t swing back and forth, or keep your body too upright. To do this, contract your abs and depress your shoulders, and go as far down as you comfortably can.
Next is the lower chest press. This can be done with a converging machine for the lengthened position, cables and a bench for more mid position, or a wide cable stack for more shortened position.
08:52 Training Routine
In order to construct a complete chest training program, you need to be pressing at all 3 angles in order to work all 3 of these portions.
09:06 Sets, Reps & Volume
As a general guideline I’d recommend anywhere from 10-20 working sets per week, with your heavy pressing movements performed in a lower rep range and your cable isolations in a higher rep range.
09:56 Exercise Selection
I recommend combining 1 or 2 compound movements with 1 or 2 isolations, so that you’re not nearly as fatigued for the rest of your workout.
10:21 Sample Routines
When creating a routine, always sequence your exercises by priority. So if you are looking to grow your upper chest, do an upper chest exercise first.
11:03 Outro
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #Chest #ChestWorkout 
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LET'S GROW SOME TIDDIES BOYS!!!!
Spent a lot of time on this video, hopefully you guys enjoy 😀
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I used ur 50 % off code pretty fire 🔥 do u have a referral code too?
The improvement in quality is very noticeable 👍🏽👍🏽
Can we get a back vid next?
Whats ur height dude
More how to grow videos! do back next please
Really well done video Max. I’ve watched you since you first started posting and showed all the different parts of the muscle. To see you go more in depth is very valuable knowledge so thank you
My man 🙌♥
Wanted to say something to let you know how much I love this video, this guy said it all for me.
Hello Max,
Loved this new full length video format. Hope you will be doing more such videos in the future.
More to come 😈
@@MaxEuceda7 can we get a video on shoulders
@@MaxEuceda7 can we get one on the back please
@@MaxEuceda7 I need one for back haha, long video like this sone
This is awesome. I started working out more seriously recently and your channel is so freaking awesome, thank you so much Max!
Adrian my beloved
Follow sean naleywan for solid advices as well
Was it because you watched Jojo for the jojo class video?
@@matheusmarchesotti2269 perhaps :)
Dude….I’m not being hyperbolic …BUT YOU’VE CHANGED MY LIFE!!! I’ve been lifting for more than twelve years…mostly incorrectly. I’ve watched so many videos, tried so many recommend exercises to build my INNER PEC LINE! I went with the “experts” who said the inner line was genetics and was all about one’s muscle design. So I gave up thinking I’ll never get that aesthetically pleasing line. My chest looked incomplete. And then I followed your cable incline bench cable push-flys…and VIOLA!!!!! THE LINE APPEARED!!!! Then I hit all angles from top pull down to middle chest fly and NOW I HAVE MY LINE!!!!!
I CANT THANK YOU ENOUGH!!!!!! You are THE G.OA.T!!!!! Subbed for life!!!!!!
LOVE this video! My brother is starting his journey as a fitness influencer and I constantly use your videos as an example for him!
The quality of the information and the actual professionalism of this video is incredible! Top work mate!
Thank you man, that's it by far one your best videos since the beginning of your channel. Super happy to see you, trying new format and I hope you'll continue 😁
Thank you!
Really cool bro!!! Thanks for the information. PLEASE complete this series of videos with all parts of the body, we´ll be grateful with that!
Man you're good at this. Concise, thorough, clear. Thank you for all the time and effort you put in to this and all your videos!
Straight inspiration. Boutta start my bulk next week. Keep inspiring max🫡❤️
The editing is perfect and it’s some very accurate knowledge, i’m watching your videos since i started to workout, your tips and explanations are excellent! Keep it up👍
Incredible routine, Max!💪 Gives us complete control of the lifts. Awesome!👍
This is one of the best training advice videos I've ever seen. Really well done
The quality of this video is superb ! The editing, visuals - all awesome. Super informative all the way through !
I think this is the best video on youtube explaining the chest muscles and how to grow them effectively.
Thank you Max!
So much great info & so well put together! Amazing editing! 🥰
Your videos are quick but concise. Good stuff, i pick up many tips from them. I’m sure they’re a lot of work but it’s appreciated.
this is the most informative and professional workout video i’ve ever seen. so in depth, so well laid out. WELL DONE!
Thank you!
Hey Max, this series is so educational and helpful! I can tell you put a ton of effort into it and it really shows! Really well done series, keep it up!👑
Thank you 🙌
I appreciate your videos a lot man! I look for your videos in case I need a quick refresher on form and technique. Keep up the high quality work!💪
Great breakdown! I’m looking forward to emphasizing my upper chest 💪🏽
This was too good bro….really informative and to the point, loved it
One of the best explanation I've witnessed in RUclips.....
Awesome video bro! I’ve been watching you for a few months now and you have a lot of potential and will go extremely far in the fineness world. Awesome to see your transformation thus far. Great video by the way and I love how you broke it down from a anatomical perspective, to different exercises, to training routines. Most don’t do that. Keep it going bro! Nothin but up from here! 💯 💪🏾
Really amazing video!, helped a lot, the way you explained it and organized all the information was on point and hope to see longer vids like these with this format on different muscle groups😃
Learned a lot from this video on how to grow up chest and will be adding certain exercises mention in the video to maximize my chest gains, overall a great video and I’m excited for you to cover other muscle groups 👍
You seem like the most genuine fitness RUclipsr I’ve come across. You’re very helpful! Thanks man
Thanks so much man 🙌
max mate you're the best at what you do trust me, never seen such an educational content combined with demonstrations etc. keep it up brother I respect you in a way you couldnt tell, cheers my g and thanks again for the amazing content
I think this is one of the most informative videos I have ever seen on any platform about chest . On the top this is freaking free , thanks Max.
Especially lifters like me who doesn't have much experience, looking forward for videos like this with this type of quality.
Thanks so much bro, got more to come 🤝
BEST CHANNEL EVER 💪💪HELOOO FROM GREECE! KEEP POSTING!!
Brilliant video. Does in ten minutes what other channels take entire clickbait video series to accomplish. Would love to see this turn into a series for all the different body parts as it's so useful ☺️
This video was absolutely awesome Max. Thank you so much
The graphics, info, and set up if this video blew my mind! You inspire me to keep working out harder, and hopefully get as big as you (probably not 😂) amazing video man!!
Hey max! I really enjoyed this video man. Would you possibly do a series like this but that also includes the legs, back and arms? Would be amazing to see this. I enjoy your content man!
Great video! Chest has always been a weak point of mine, doing some of the cable exercises mentioned in this video have really helped me.
Informative and easily comprehensible. Well done Max!
Yo fr this video is really informative, I really enjoyed this video , gonna be one of the best fitness vids I've watched so far
These summary videos for the muscle groups are an absolute Godsend, thank you so much Max! Do you have one for back and legs?!
Video quality was already good, this is taking it to a whole new level!
Great video! Smooth animations and top tier explanations. Thank you Max
Incredible production quality and information presented. Great video!
Could you do a full run through of the workouts you do on each day? E.g. push, pull, legs
Watching max's video as preworkout 🔥. Keep grinding brahs we are all gonna make it!
LET"S GOOOO
In addition to just being very smart, Max is really humble and down-to-earth. Stay that way!
I really like this background, Max. Very clean, with good lighting and color choices.
I'm a super beginner, but chest is the muscle group I least understand. Arms, shoulders, etc, I can feel the workouts, but chest it always feels like I am doing wrong. Hopefully this will give me some insight when I try again.
Literally the most useful video I have ever watched on yt for lifting! Cheers Max 💪👍
Means a lot bro, glad I could help 🙌
Very thorough explanation. Thanks
Good stuff bro. You explained it thoroughly, edited the video so it’s comprehensible for the viewer, and showed us what exercise we need to do. Good stuff man👍🏾👍🏾
Thank you!
I love this guys videos man
Easy to understand and he explains everything very nicely
He also knows alternatives to certain exercises which my gym doesnt have
Greay video dude
can for sure tell where the hair and physique inspo is coming from 😂 great video really enjoyed the format & editing
Awesome video definetly need to continue the series
We need this type of video for back please 🙏🏻. And also thank you for this amazing video as always
I can't help but admire the simple set-up you've got going with Baki and Spidey back in the background but thank you for the video! Very informative and very easy to digest
Great video man, your content is very well edited, we’re gonna need a full series of these vids! 👀
Been following you since day one. Thanks Max you inspire us all. 🙏🏋♂️🏋♂️
This is what people are looking for when it comes to training a certain body part. Max you have nail it!
Can you please do one for quads and calves ?
Great video broo , you made so simple so , make more videos about the other musles groups and keep going max ❤️🙌
8:26 I got pointed out at the gym for doing this variation, saying it's "wrong", I started doing it because it felt comfortable for me to keep my arms closer to my body like you do on a dip machine for example. I'm glad I'm not reinventing the gym and that I was actually doing something legit. Of course every time I will do this I will get the looks but whatever. Thanks for showing all these exercises.
I really do hope you make this a series!
Would love a vid of this kind for every single muscle group
This is! He has a how to grow playlist on his channel like this
Very well done, in depth video Max!
Holy shit this video was so well informed, structured, and highly engaging. Please continue to do these videos for all the muscles. You have no idea how much this will help!! I’m struggling with chest and this video has given me a lot of useful info.
Amazing job 👏🏼
Glad I could help 🙌
Look, what I enjoy most about Max and i find very attractive about him is his intelligence. He’s not just telling you ‘do this, do that’; he’s telling you the purpose of all these workout techniques and what body parts they’re purposed for. He will study then show you.
He’s just too good.
Great work!
love this format ! excellent video and very well explained thank you !
Thank you!
Best vid ive seen so far ab the chest :D Most people just say prioritize Incline DB Press but the anatomy part really helped
Really good video Max
Pls , pls make more vids like this. Even though I know most of this stuff , I still learned some new stuff and you also make it sound more interesting.
Awesome Video man
Im here for this!!! Thanks, man!!
Fantastic vid man
man i cant imagine how long this edit took i really appreciate your hard work
Awesome editing, keep up the good work! 💪
Peak of bodybuilding information in this channel!
Awsome video max, Really appreciate the information man keep it up bro 👊
Editing looks great on this vid. Great job
Nice video. I hope to see more such videos on different body parts. Keep lifting brother 💪
This has to be one of the best and most helpful videos I have ever seen🔥
I appreciate that my bro ♥
Incredible pacing, tips for form, and just everything is really good. Fantastic video 👍
Thank you! 🙌
Great video!!!
I‘d love to see such a video for the back.
Thank you for the knowledge!
This was fantastic and really helpful.. pls do one for back and legs💪
I’m beginning to get so fixated on weight lifting that I’m actually loving it
Tbh the quality of this vid surprised me
That's arguably on Sean Nalewanyj and Jeff Nippard's level seriously i love how you explained every detail without overexplaining it and focusing on what's important + the sample exercises...
This is just a masterpeice keep up the amazing work brother
Thank you so much man 🙌
What's up Max! Could you do one of these for the back?
Yes was about to comment this
@@andyarellano8438 Fr...there are so many muscles in the back so it'll be an interesting video!
Pull-ups and rows are enough to me
Working on a shoulder one currently, then I'll do back next!
@@MaxEuceda7 bet
Loved this video, please do for more muscle groups!
Wonderful explanation Max! I've started going to the gym over a month right now and you are my go to RUclipsr
I appreciate that!
This video was amazing Max, and also fun to watch, will you also cover the back in one of these longer videos?
amazing video, cant wait for this type of approach on other muscle groups 🔥🔥 whats next?
As a math student i couldnt understand biomechanics of chest but he explained it very well!
Love it Max❤️😍!!
I support for all muscle videos!
Great video man, it was nice to see you grow from you back in the day promoting the fucking hex press, to making full educational videos with detailed descriptions and options.
Only pet peve is that dumbells don't actually allow for a greater range of motion in the "lengthened" position with chest presses, since the dumbells are so large that you have to stop short of what you could be able to with a barbell or cables. Apart from that, this is probably one of, if not the most detailed and well done videos you have ever made :)
Thank you so much! Now i know what workout to take out for my chest and shoulder days! No more hex press. But my volume for chest is high. I do 4 sets of 10 db press, incline db press. Then i do 4 sets of upper chest cably flys, and lower chest cable flys. Then i finish off with incline chest press machine and fly machine. But ive been doing my chest press wrong. Still learning how to activate my chest. But this video helped a lot. I hope to see gains in the next months ahead 🙏🏽
Hi Max,
Thank you for the video is very well made and informative, just a suggestion could you also do one about the calories intake like when u want to be in deficit or bulking pretty please 🙏🏽
Mate I think you should make this a full series it would be so helpful and I love the new longer video format
It is! I've already made 3 other videos 😄
Loved this video very informative and helpful thank you!!
the best fitness video i've ever seen
Hey max thank you for this!! Hoping for legs and cake on next video 💪🏽
These "How to grow" Videos are so good and helpful for me, are you planing to do these for every muscle group?