He's 100% right about upper pecs. Many bodybuilders have talked about this. Steeve Reeves talked about incline only routines. The upper chest defines chest aesthetics, also being more stubborn to grow.
Pete this is one of your best videos. People love doing lower pec exercises but in reality, it’s their BF levels that’s keeping them from seeing development.
Try alternating your workouts with machine presses so you can take more sets closer or to failure. My incline on smiths was around 40kg but with a machine I can do 35kg on each arm
People under estimate doing calisthenics like pressups to bring up your benching pressing and dips. If you are stuck on a given weight. Try doing some weigthed push ups. Where you haven't got to worry about balance and stabilisation so much. This can have a wonderful carry over effect to your benching. And help you break plateaus. It's worked for me on more than a few occasions.
I been continuously lifting for past 4 months and my each traning session is based on your videos result Getting stronger week by week. Thanks for amazing content...
You're fortunate to be so strong. I've got very long arms and getting leverage has always been a challenge. So I have settled with less weight and higher reps. A lot of guys struggle with the heavier weight because they tire out the joints before the muscle. I've developed a good chest with my strategy. Everyone is different.
Great video. I used to do too much volume on my chest and it was too fatiguing: incline db press, db press, weighted dips, cable flies, it was too much. Now I have been lowering the volume and my workouts have been so much better!
@@JorgeSanchez-ev7xcI’d assume everything. Junk volume means longer recovery which means less frequency. So strength gains are slower, hypertrophy can be slower, and risk for injury goes up
I found the same thing myself with chest, I stopped doing flat press back around 05 and instead press with a slight incline to focus on my upper chest whilst at the same time hitting my pec major. Whilst im not one to quote 'the science' etc it appears later studies have 'proven' what I've found out myself since concentrating only on upper pec development (ie hitting the upper pec region hits the major pec region just the same in terms of growth and strength)
Enjoying the series! Now I get why you got me lots of upper chest and flies with out anything else, and yet for me its the hardest day of upper body, unlike past routines i had. Keep the great job!
I love your content sir, as someone who's been only training with free weights since the beginning(2010) your content is very relatable and your advise hits home everytime, a prime example of this is in the early years of my training i use to think i could only get bet better if i had access to gym machines,but the more i got better with technique and understanding mind to muscle connection i realize i didn't need any machine and with progressive overload the gains just kept coming.
I agree Peter Khatcherian. By excluding insights on strong muscle areas and focusing specifically on lagging muscle groups and body parts, a person is definitely going to bring up a lagging body part through consistent training, proper intensity, reps, and sets👍
Hey Pete, been sick for 5 days. Barely ate anything, could only drink minimal water. Feel like all my gains are gone. Are they gone? Any suggestion on a way to bounce back?
Try not to stress about it, muscle memory is very really and any muscle tissue lost will come back extremely quick once feeling better eating well and training again, so don't look at it as if your gains have 'gone' as such, they are if anything just in a very short term hibernation. Also remember you'll feel much worse than the reality. ie not eating barely anything for a few days hardly any glycogen in the muscle and feeling flat depleted, dehydrated etc means you'll feel like you've lost everything but in reality in that short time it's barely anything and what you have 'lost' will spring right back in no time
What about smith machine? What is your opinion, we know that you try to workout mainly with free weights and avoid the cables but what about the smith? There is so much information on youtube but everyone has different opinion
Why is my right delts bigger than my left delts but my left chest is bigger than my right chest and my left lats is bigger than my right lats. The abs on my left side is underdeveloped compared to the abs in my right side
Do you think if a 160lb person gets a 225lb bench for reps, it will result in a decent chest or is it not as simple as that? I feel like people need to hit a minimum strength threshold, as for example someone who never reps 225lb more likely than not will never attain an impressive chest.
@@npc2k I've seen it a few times man, being stronger helps obviously but it's possible to have a good chest without benching 225. the muscle doesn't care what specific amount of weight is being put on it, as long as it's being pushed to failure adequately it'll grow. they just tend to go hand in hand but they're not mutually exclusive
The guy who progresses their bench press in something a bodybuilding way like 3x8-12 and gets to 225x12 will have an incredibly bigger chest than the guy who does more 5x5 or 3x5 or powerlifting, I bench 225 bc I did powerliftinf and have an small chest so yeah, you want to progress in the most hipertrophyc way over a long period of time
What do you think about not locking arms out all the way? Not a half rep, but like maybe 85%? I feel the last 15% of the height is more arms and no chest anymore
Can you make a video discussing recovery when combining martial arts sessions in the week with heavy lifting? Do they contradict or contribute to hypertrophy. When you at 40?
The high incline press Should I count it as chest volume?in my push day 8 sets of diferentes variation of press more 2 sets of high incline is much? Or only 8 sets is best?
@@IWantMyVisionBack stop making excuses, i was a skinny runt, now im close to 85kg lean, about to take on another bulk, i had to steal food just to eat enough because i couldnt afford to spend that much. eat clean then smash some maccas or kfc.
Hey Pete, do you think flat pressing and incline pressing on the same day is overkill? I babe decent chest development but I want to bring up my upper chest. I would also like to rep out 225 for 10. Stuck at 4.
I’m not a pro or Pete, but it should be fine. If you are finding it hard to fully recover or progress by your next workout it might be too much but if that’s your main or only chest training I think that’s more than okay if not recommended
you can if you want to it’s just preference it’s what i do and I’m going for muscle growth i don’t care about bench pressing when i can get better chest development with dumbbells.
I think because he;s quite strong he will need a big dumbell. A Big dumbell hinder you to get more stretch. Also you can load the barbell little by little using 5 pound o 2.5 or maybe lower. Whic is good for long term progression
I have always been able to lift more weight on incline than flat. Be it dumbell or barbell.. Not complaining as I have a good chest in my opinion but many think its odd and I guess it is. I just feel more comfortable and explosive in the incline position.
I hit chest twice per week. My first chest day has 8 total sets (3 on Smith Incline, 3 flat dumbbell press, 2 dumbbell fly). My second chest day has a total of 6 sets (3 flat barbell bench, 3 incline dumbbell press). All sets are done within 1 rep of complete failure. My dumbbell flys are also partials, where I only do the top half of the movement. No point is over stretching on the bottom part of the movement due to shoulder joint impingement.
Cable flies feel like the Monday plague around here. All the stacks get packed with what looks like a lot of fluff! Granted a lot of bros do a ton of flat benching, but I'd bet there's a noticeable population of guys that just skip the pressing entirely. Kinda backward IMO. Even if bench bothers your shoulders, there's usually some type of press that would agree with you. For me, the hammer strength decline really works for me. 💪
True. But if the chest is underdeveloped while having dominating delts, the overall look won't be as intimidating. A bigger chest that delts is way more intimidating than the other way around. A combination is ideal though
0:19 Nice touch with the transition!
30 degree incline press and dips. Hit all pec major and minor in two exercises!
That is my routine. Maybe here and then some fly movement but incline 30° and dips are the ones i track progress
Enjoying this series Pete. Keep it up
Glad you enjoy it!
He's 100% right about upper pecs. Many bodybuilders have talked about this. Steeve Reeves talked about incline only routines. The upper chest defines chest aesthetics, also being more stubborn to grow.
It’s not so much that it’s more stubborn it’s that ppl get tricked into thinking mostly flat pressing is enough long term
Any sort of flat benching hurts my left shoulder, and i find it harder to arch properly unlike when doing incline at various angles.
@@BradleyCTurner Lagging shoulders perhaps?
I’ve replaced my flat bench press with a 15 degree bench press. It’s not much, but it feels like it hits my chest perfectly!
@KurokamiNajimi I almost never do flat. At least slightly inclined
Pete this is one of your best videos. People love doing lower pec exercises but in reality, it’s their BF levels that’s keeping them from seeing development.
I am currently stuck on 85 kg flat bench and 55 kg on incline...but i am still happy...as you said Pete progression takes time
its not about being happy, the second your happy the second you stall. 85kg is a solid effort your not far off 100kg, stay hungry.
@@msbegaofnwha Yes...aiming for 120 this yeat👍👍👍
Try alternating your workouts with machine presses so you can take more sets closer or to failure. My incline on smiths was around 40kg but with a machine I can do 35kg on each arm
Try a decline. You'll be sore for 2 days.
People under estimate doing calisthenics like pressups to bring up your benching pressing and dips. If you are stuck on a given weight. Try doing some weigthed push ups. Where you haven't got to worry about balance and stabilisation so much. This can have a wonderful carry over effect to your benching. And help you break plateaus. It's worked for me on more than a few occasions.
I been continuously lifting for past 4 months and my each traning session is based on your videos
result Getting stronger week by week. Thanks for amazing content...
You have some of the best information I’ve seen on RUclips as far as bodybuilding goes
You're fortunate to be so strong. I've got very long arms and getting leverage has always been a challenge. So I have settled with less weight and higher reps. A lot of guys struggle with the heavier weight because they tire out the joints before the muscle. I've developed a good chest with my strategy. Everyone is different.
Thanks for the tried and tested quality advice Pete 💪🏻
Great video. I used to do too much volume on my chest and it was too fatiguing: incline db press, db press, weighted dips, cable flies, it was too much. Now I have been lowering the volume and my workouts have been so much better!
Better in what way, more strength or less injuries?
So how many sets per week/per session
@@JorgeSanchez-ev7xcI’d assume everything. Junk volume means longer recovery which means less frequency. So strength gains are slower, hypertrophy can be slower, and risk for injury goes up
I found the same thing myself with chest, I stopped doing flat press back around 05 and instead press with a slight incline to focus on my upper chest whilst at the same time hitting my pec major.
Whilst im not one to quote 'the science' etc it appears later studies have 'proven' what I've found out myself since concentrating only on upper pec development (ie hitting the upper pec region hits the major pec region just the same in terms of growth and strength)
did it help you get a woman? I think I need to do more chest
Try some decline. I feel glorious pec soreness . I was shocked.
@@GUITARTIME2024 Ive never been a big fan of decline, it takes away from the upper chest whilst putting the shoulders in a more vulnerable position
@@ninjanik2095nah man just chill out
Great vid and what I needed to hear after lagging on bench for longer than I am willing to admit. You’re the man, Pete.
All you need is incline press.
Incline press includes free front delt work too
Good advice here Pete
Standardizing your technique is gonna make the training consistent and easier to measure too
Thanks for your content
💯
Enjoying the series! Now I get why you got me lots of upper chest and flies with out anything else, and yet for me its the hardest day of upper body, unlike past routines i had. Keep the great job!
Decline bench isn’t solely for lower pecs.
It hits upper pecs too. Many of us, due to severe shoulder impingement, NEED to do decline presses.
gay
@@msbegaofnwha lol you’re right. I feel guilty every time i do heavy decline press. Because i can do more weight
This is why no will remember your name
@@Bryn-i4t Im not a professional bodybuilder pal. I am a 44 year old working professional and father.
@@danski6694 you feel guilty towards yourself for being gay as hell
Awesome videos man. Helped me step my game up almost instantly
I love your content sir, as someone who's been only training with free weights since the beginning(2010) your content is very relatable and your advise hits home everytime, a prime example of this is in the early years of my training i use to think i could only get bet better if i had access to gym machines,but the more i got better with technique and understanding mind to muscle connection i realize i didn't need any machine and with progressive overload the gains just kept coming.
your looking bigger
Bulk is going strong for sure 💪🏻
you're*
@@PeterKhatcherian would you recommend your 5 day mass program or 4 day torso limbs split during a bulk?
@@nah88your name is nah, it should be no, wise guy............
Is that even possible?
Consistently good advice, thanks for the content!
Great content. Could you do a video of your home gym equipment?
I agree Peter Khatcherian. By excluding insights on strong muscle areas and focusing specifically on lagging muscle groups and body parts, a person is definitely going to bring up a lagging body part through consistent training, proper intensity, reps, and sets👍
I'll say this again but your form is pure art. Especially your incline bench
Hey Pete, been sick for 5 days. Barely ate anything, could only drink minimal water. Feel like all my gains are gone. Are they gone? Any suggestion on a way to bounce back?
No you won’t lose muscle in 5 days. You will lose water/glycogen but that will come back with a few days of eating/hydration
@@PeterKhatcherian thought so just needed the mental boost and confirmation. Thanks! Love every video
Try not to stress about it, muscle memory is very really and any muscle tissue lost will come back extremely quick once feeling better eating well and training again, so don't look at it as if your gains have 'gone' as such, they are if anything just in a very short term hibernation.
Also remember you'll feel much worse than the reality. ie not eating barely anything for a few days hardly any glycogen in the muscle and feeling flat depleted, dehydrated etc means you'll feel like you've lost everything but in reality in that short time it's barely anything and what you have 'lost' will spring right back in no time
I'm exactly the same just now, 5 days ill. I'm glad i saw these comments. Helped me too! Going from feeling like superman to superflat is torture. 😅
Which jordan's he wearing at 1:43
Thx man!
What about smith machine? What is your opinion, we know that you try to workout mainly with free weights and avoid the cables but what about the smith? There is so much information on youtube but everyone has different opinion
Exercise not only changes your body. It changes your mind, attitude & mood
Pete so sticking to your one max rep till I can do 10 reps thanks in advance
Why is my right delts bigger than my left delts but my left chest is bigger than my right chest and my left lats is bigger than my right lats. The abs on my left side is underdeveloped compared to the abs in my right side
Biomechanics and just how ur body is tilted to one side bro.. completely normal
Don’t worry brother I’m the same way 😂
favorite series! Keep it up
hey peter i was wondering how u would recommend on how to take creative and what’s the most effective amount for a beginner. thank u
Just take 5g daily
At what point does he mention the juice?
He just uses apple juice bro
Thoughts on leg drive for bench press?
Do you think if a 160lb person gets a 225lb bench for reps, it will result in a decent chest or is it not as simple as that? I feel like people need to hit a minimum strength threshold, as for example someone who never reps 225lb more likely than not will never attain an impressive chest.
I don't think so, as long as you're fatiguing your chest properly while not overtraining it, you'll still make a ton of hypertrophic progress
@@gavinconn3013 Show me someone with a great chest that cannot bench 225lbs for reps...
@@npc2k I've seen it a few times man, being stronger helps obviously but it's possible to have a good chest without benching 225. the muscle doesn't care what specific amount of weight is being put on it, as long as it's being pushed to failure adequately it'll grow. they just tend to go hand in hand but they're not mutually exclusive
The guy who progresses their bench press in something a bodybuilding way like 3x8-12 and gets to 225x12 will have an incredibly bigger chest than the guy who does more 5x5 or 3x5 or powerlifting, I bench 225 bc I did powerliftinf and have an small chest so yeah, you want to progress in the most hipertrophyc way over a long period of time
@@David1807mI bench 225 3x10 my chest is average not big
Do you do this chest workout twice per week?
1:46 my shoulder hurts
What do you think about not locking arms out all the way? Not a half rep, but like maybe 85%? I feel the last 15% of the height is more arms and no chest anymore
Can you make a video discussing recovery when combining martial arts sessions in the week with heavy lifting? Do they contradict or contribute to hypertrophy. When you at 40?
The high incline press Should I count it as chest volume?in my push day 8 sets of diferentes variation of press more 2 sets of high incline is much? Or only 8 sets is best?
True facts Pete💪🏽
I like a developed lower chest so I still do lower chest movements.
My biggest issue is not eating enough.. causing me to plateau for like 2 years lol
so eat more 😂😂😂😂
@@msbegaofnwha easier said than done lol
@@IWantMyVisionBack stop making excuses, i was a skinny runt, now im close to 85kg lean, about to take on another bulk, i had to steal food just to eat enough because i couldnt afford to spend that much. eat clean then smash some maccas or kfc.
I don't think my apartment is big enough for a barbell rack unfortunately, so all i really do is dumbbell flys. I hope that's enough 🥲
Incless press too
Hey Pete, do you think flat pressing and incline pressing on the same day is overkill? I babe decent chest development but I want to bring up my upper chest. I would also like to rep out 225 for 10. Stuck at 4.
I’m not a pro or Pete, but it should be fine. If you are finding it hard to fully recover or progress by your next workout it might be too much but if that’s your main or only chest training I think that’s more than okay if not recommended
did you watch the video ?
Just like dr mike said when i see you work out. It better be a replay of 5 second loop video. Like peter said. Perfect reps each
Pete, if the stretching component is so important, then why not switch to dumbells for both Incline and flat press?
you can if you want to it’s just preference it’s what i do and I’m going for muscle growth i don’t care about bench pressing when i can get better chest development with dumbbells.
I think because he;s quite strong he will need a big dumbell. A Big dumbell hinder you to get more stretch. Also you can load the barbell little by little using 5 pound o 2.5 or maybe lower. Whic is good for long term progression
Do you go to failure on all 3 sets?
Ques: Can we do a single body part workout plan every day using the same volume (HIT) that Mike is saying, will it work out?
Just in time for national chest day! Lol 😂😂😂
I have always been able to lift more weight on incline than flat. Be it dumbell or barbell.. Not complaining as I have a good chest in my opinion but many think its odd and I guess it is. I just feel more comfortable and explosive in the incline position.
The more overhead press (DB, KB, bar) I do, the more my bench press goes up.
well said !
How many exercises are people on here doing for chest per workout with how many work sets
2 exercises twice a week, so 4 exercises in a week, 3 sets each, total 12 sets per week 6 per session
I hit chest twice per week. My first chest day has 8 total sets (3 on Smith Incline, 3 flat dumbbell press, 2 dumbbell fly). My second chest day has a total of 6 sets (3 flat barbell bench, 3 incline dumbbell press). All sets are done within 1 rep of complete failure.
My dumbbell flys are also partials, where I only do the top half of the movement. No point is over stretching on the bottom part of the movement due to shoulder joint impingement.
Keep juiceing
Declines destroy my pecs better than anything. We're all different.
Dips are better since you bring arms in front of you therefore hits more upper chest
@@Toxcptit’s main focus is still lower chest tho
@@tinocabral4201 if you do the with elbows to the side if you do them with elbows behind you it’s mainly upper chest front delts and triceps
💪🏼
Cable flies feel like the Monday plague around here. All the stacks get packed with what looks like a lot of fluff!
Granted a lot of bros do a ton of flat benching, but I'd bet there's a noticeable population of guys that just skip the pressing entirely. Kinda backward IMO. Even if bench bothers your shoulders, there's usually some type of press that would agree with you. For me, the hammer strength decline really works for me. 💪
Bring your old intro back 😢
The first rep counts as much as the last.
Take steroids out and you are nothing like you ate now , you need to tell natty trainers that
Are you not natty anymore?
Whats your testosterone dose?
You're arms look bigger than your chest though.😅
You dropped this king! 💉💉💉
You dropped this L
I have to disagree slightly. I personally think big shoulders give you that strong, intimidating look. But big pecs also add a lot to your frame!
True. But if the chest is underdeveloped while having dominating delts, the overall look won't be as intimidating. A bigger chest that delts is way more intimidating than the other way around. A combination is ideal though