5 MUST-TRY Techniques For Chest Definition
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- Опубликовано: 26 авг 2024
- Try these workout tips next time you're at the gym training chest. Targeted towards definition, muscle size, and strength.
►FULL CHEST ROUTINE BELOW◄ → Subscribe to my channel here: bit.ly/RobOnYou...
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Rob Riches Defining Chest Workout:
Warm Up - Machine Press. 3 sets of 15-20 reps
#1. Incline Barbell Press: 4 sets of 12,10,10,8* reps
#2. Flat Bench Dumbbell Rotational Press: 3 sets of 12,10,10 reps
#3. Cable Flyes (Using Bench): 3 sets of 15-12 reps
#3b. Wide Grip Chin Ups: 3 sets - to failure**
#4. Reverse Grip Barbell Bench Press: 3 sets of 15-12 reps
#4b. Dumbbell Chest Pullover: 3 sets of 12-10 reps**
*(Drop Set - reduce weight by 30%, and keep lifting)
**(Superset immediately with previous exercise)
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Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.
Best workout video you've ever posted.
2:05 Mike O'Hearn walks by!
Jackson Muncy can't not notice that titian walking around!
No you can not !
great tips man. ive already incorporated your biceps and upper back exercises into my workout.
Every training is great
I always visit the comments section to see what the experts have to say.
sam griffin 😂
Me 2 sometimes.
I always visit the comments section to see which douche still thinks this comment is funny and posts it
ThatKidBryan where else have u seen it kid?
nice video as always....thanx for tips rob riches....sir
Love ur video its very detailed and highly knowledgeable
Rob you are a legend your training motivate me I’m going to train harder
This is my ace of exercises!
4:42 charles glass walked by
Rob, love your videos man. Could I request that you also include the song names, there great for workouts.
As always a great complete workout thx Rob I'll try this morgen
Hey Rob, big fan of your videos and the training philosophy you impart in each of them. I wasn't sure if you were aware of a minor error in the script for this particular video. When you went over the reverse grip bench press, you suggested the excercise focused more on the lower (sternal/abdominal heads) of the pectoralis. However, scientific studies from the Canadian Chirocrpactic College often cited by Dr.Jim Stoppani found that the increase in muscle activity primarily occurred in the upper chest (clavicular head of the pectoralis). The results actually showed that muscle activity in the upper chest increased dramatically by a whopping 30%. Great exercise! Didn't mean to be critical, I just thought you would appreciate the feedback.
Thanks a lot for all that you do man, you've helped me on even the toughest days in the gym with keeping me motivated. While I'm here, could I make a request for a new serratus/oblique routine? I need your gills. Thanks again and rock on brother!
Straight to it !!good video bro
Ah man your videos give me a lot motivation to push my self in the gym ! You are hero bro well done 💪🏽
Rob great I have learnt a lot from u man thank u
Done pullovers today great chest exercise
Great technique 💪🏽💪🏽💪🏽
Thank you Rob, good work
Nice workout gonna try it
great workout
gonna try this one ...
Rob, you are awesome
4:42 Dude behind to the left looks like a damn superhero
Hi rob,
Good Day.
My name is Junaid. i am from Pakistan.
i am your fan since long. i have download and watched your all videos. i learned a lot from you...i wish oneday i could meet you...
i have one idea why not in a week you choose one guy and discuss his body plus points and week points and then let us know how to build body in proportions....keeping true spirit of BodyBuilding...
Good luck
keep up your quality work.
Thanks
Seeing some songs I listen to in here is nice
Body goals!!
Fantastic views
Please add a few more variations on free weights. I am looking to add to my workout.
Thanks in advance
Nice work Rob, good video and editing!
Thanks bro
Thanks
How much weight do we have to use. Should we go heavy or moderate to light for definition ?
Hey Rob been wanting ask for quite some time now, I have been doing exactly all your workouts from these past 3-4 years getting results on them im just having trouble with my shoulders and calves my shoulders are a bit broad and wide but my calves have stopped feeling sore and havent gained much muscle this past year any tips or advice you could give?
Cheers rob, very informative (your physique is ideal)
Hey 4'45" it s Charles, Steve Cook's coach. :)
Rob are smith machine good for chest and back
awesome!!!!! 💪
Great video yet again Rob, im really interested in chest growth workouts as well shoulders, btw what is the intro song in the begining, greetings from Bosnia !
Never stretch before a workout... only after training . Warm up really good get the best blood flow as possible .
HI ROB
THIS IS AWESOM, PLS COULD U MAKE SUPERSET AB WORKOUT
hi Rob great job
I've been following you sinve 2015
i have questuion for you that after acheiving a certain size how to maintain that like in gym ,like should we increase weights that we lift what
Mani R for maintenance you wanna be going heavy with low reps between 6-8 this will keep your muscles dense and you can weight train every other day and on rest days try do some tabata and core exercises bodyweighted
the Maestro at the MECCA💪💪🌟🌟⚡️⚡️
Rob is the only one I would believe to be a natrual..all other youtube nattys are big and shredded as fuck^^
isn't reverse grip bench for upper chest and triceps?
Csongi yes
Csongi yer
Hey Rob..
I am a strong believer that the DB pullovers are a great chest exercise, and I'd seen it do wonders for some people.
My only problem with it is that whenever I'd tried doing them, i felt more emphasised on my lats instead of the chest. Hence, I feel its not working well for me. Is there any tweak I could make to improve on it or shall I switch to something better?
also teach us how many set and reps to build massive chest..
does anyone know the name of the intro song. awesome video
I love reverse grip benching! my friends never get on board though..
0:24, that guy with the beard should have his own movie.
Yo where I can find the track list for this video? There was some sick future bass tracks in there.
Intro song ??
Rob, Why do you stretch between the sets? Isn't that weakening the muscle?
Whats the song when hes working out?
YO THATS CHARLES GLASS IN THE BACKGROUND @ 4:55
2:06 MIKE O TREN!
4:34 Charles Glass in the Background
I can't seem to tell when a pull over is working the lats or chest.
Nice
Spotted Mike O Hearn at 2.10
How to get a pigeon chest like roger ramjet and he's heroes fighting for the nation, greet stuff man you crack me up
I like the way I walk rob
Get that Hercules chest with this workout 😀
Appreciate the support and comments everyone. Excited to get behind my new brand - #BoldandHumble - which you can see on one of my tops here: bit.ly/R83Clothing
I would love to have big arms like that.
Hy rob plz give me your video background song
What's the title of the intro song?
Drop your hips when doing pullovers as this stretches the chest. What you doing here is your back , remember knowledge is power forore tips see the shadow
Hey rob.... Who is that monster behind u at 4:54..😱😱😱
I don't know where I look to the original Video or Charlies 😂😂
rob are u chris jeriko's bro or cousin?
Even though this video is a few years old now, I still love doing this same routine. I've also added a new blog all about training the biceps. Check it out here: bserk.com/blogs/layers
What's the exercise he talks about at 7:44 to execute instead of the reverse grip bench press? i just don't understand the words he says.. thanks
Richard Troy dips
Guys what's the intro song pls???!!
I need to know the intro song to !
Saw Big Mike walked behind you when you were explaining, lol. Nice routine
charles glass stays in the jym 24/7.all day everyday
2:06 Mike o hearn in the gym ..
3:02 when the shoulders look like biceps
di just realise it was his chest o.O
At 0:03 the man on the right seems to say "Fuck you" with is arm.
at 2:05 Mike O'hearn just walk behind him
Music's loud as fuck.
Sir u r different from others.
This is the first video of Rob I'v watched in a long time, he finally fixed that stupid haircut
one of the realist natualist atheletes in the game
Trolol
Andre Pompey lol
hes looked like that since 2012
Only person with a dam in this video was Charles glass
If chef Ramsey was a body builder
Since you're constantly coming across Mr. Glass, why don't you do a workout with him. :)
ultrafloss492 hell yeah!
Because he’s a bitch
Glass is the legend
Is that Chris Cormier at 5:00?
No.
hu le I only see the legend Charles Glass
You are racist
.
Why can't I just stay at home and do push ups?
Nothing new. These exercises are the very basic chest exercises. I am not saying that there's wrong with them, but I didn't get any action point regarding definition.
whats that Chinese music
this guy looks like gordon ramsay
The Guy seems like the nice son of Gordon Ramsey
first baby
did any notice john cena🤔
What the fuck does definition mean?😂😂😂
looking small rob
I think you shuld eat as much as you can, i can't see any difference betwene you 2014 and you 2017. butt you only gain muscle if you gain fat at the same time.
i hate how all youtubbers use this generic casey niestat music now.
No need for that 45 second intro, too long!!
Sam Thompson your stupid comment took you more than that lol.