Can’t Build a BIG CHEST with Bench Press? Just Do THIS!!

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  • So you can’t build a big chest no matter how often or how much you bench press? In this video, I’m going to show you the biomechanical and scientific reason why this is the case for you and, more importantly, give you an exercise for your chest that will make it grow better than everything else you’ve tried.
    The key to a bigger chest is making sure that you are activating the pecs and not your shoulders and triceps during your pressing. Some of the limitations of the bench press are known to be inhibiting the very activation that you are seeking. These are worsened by the fact that some people just aren’t genetically as predisposed to flourish with the bench press.
    Let’s start by discussing the biomechanical limitations of this popular chest exercise. First, the range of motion. We know that horizontal adduction of the arm across the chest (at the shoulder joint) is one of the primary functions of the pec major / chest muscles. During the bench press, your arm only goes through about a total of 80 to 90 degrees of adduction. This comes from a negative fifteen degrees at the bottom of the bench press up to about 70 degrees or so at the top of the rep.
    When people have a hard time building their chest they simply don’t get enough activation of the pecs to stimulate growth. This is worsened by the fact that they often substitute pec contraction for deltoid and triceps activation to move the bar.
    The second thing to note is that the strength curve of the bench press is descending, meaning that as the bar moves away from the chest the exercise gets easier and tension is lost on the pecs. So when the shoulder is in its most adducted position, the corresponding tension on the pecs is at its lowest. This again does not bode well for the exercise in its capacity to add lots of mass to the chest.
    Biologically speaking, certain individuals have lower proportions of fast twitch fibers in their chest, which only further decreases the responsiveness of the exercise to a heavily loaded exercise like the bench press. Don’t misunderstand, the bench is a formidable exercise for your chest in terms of its ability to be progressively overloaded and to create chest growth by simply applying more tension to the chest than other pec exercises. It just isn’t enough.
    The length of ones arms can also be a negative when it comes to seeing chest gains during the bench press. Those with longer arms will have a harder time creating the leverage needed to lift heavy weights on the exercise and therefore tend to struggle more with letting the chest lean on the delts and triceps too much for assistance during the lift.
    The answer to your problems is to incorporate the cable chest press with adduction as well. This powerful chest mass booster is one of the most underrated and effective exercises for building a bigger chest. The key to the success of this chest movement is the fact that it addresses all the primary weaknesses of the barbell bench press. Not only can you get much more adduction from the movement but the tension on the chest at the peak of adduction is far greater, leading to more overall stimulation during the exercise.
    Additionally, the strength curve compliments that of the barbell bench press and allows for a much better stimulation of the chest over a greater portion of the range of motion. Using this along with the bench press performed heavy, is one of the best one-two combos you can use when you are trying to build a big chest.
    Be sure to follow the tips for setting up this exercise correctly and how to perform it with proper form so as not to leave any of the potential gains on the table. I include setup instructions in the video as well.
    If you are looking to build a bigger chest fast and feel glad you found this video but wish you had a complete workout program that would get you results without thinking, be sure to check out my programs at athleanx.com via the link below and start training with science. By putting the science back in strength, you can get your muscles to grow faster and better than ever using the same workouts used by today’s top professional athletes.
    For more videos on chest workouts to build mass and the fastest way to build a bigger chest, be sure to subscribe to our youtube channel via the link below and turn on your notifications so you never miss a new video when it’s published.
    Build Muscle in 90 Days - athleanx.com/x/my-workouts
    Subscribe to this channel here - bit.ly/2b0coMW

KOMMENTARE • 80

  • ATHLEAN-X™
    ATHLEAN-X™  Vor Monat +608

    *NEW “FAST ACTION” Q&A* - After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (as a separate comment!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

    • Richard Linane
      Richard Linane Vor 16 Tage

      ATHLEAN-X™ I’m a 50 years of age. Should I work out if I still have residual muscle soreness from my work out 2 days ago? Is that normal to still have residual soreness ? A friend told me this is normal when you have a good workout. Thanks Rich.

    • Αποστόλης Κράτσας
      Αποστόλης Κράτσας Vor 23 Tage

      @bazil azeem what do you mean supplement line up?

    • Rick Waites
      Rick Waites Vor 24 Tage

      Jeff. This is great. BUT, I don’t have access to one of those fancy cable machines in my garage! I have a bench, barbells, dumbells, dip/chin up bars and that’s about it. What can I do to really hit the adduction with decent weight with a good strength curve?? Anyone?..Thanks. Rick

    • Gerry Lonar
      Gerry Lonar Vor 29 Tage

      Can I do your program with a bowflex?

    • Kevin Ledezma
      Kevin Ledezma Vor Monat

      any advice for PT school?

  • Jason C. L.-Marineau

    Thanks bro!!!

  • Jason Myers
    Jason Myers Vor Tag

    No matter what exercises i do, i never feel anything in my pecs. It's all in the shoulders and arms

  • Justin Bohner
    Justin Bohner Vor 3 Tage

    Realized that I look like Jesse next to guys who work out like Jeff :(

  • Giants Freak1
    Giants Freak1 Vor 5 Tage

    If I don't have access to a cable bench, can it be done with dumbbells?... Thanks

  • Schnell
    Schnell Vor 5 Tage

    I'm subscribing. The broscience in this is uncanny

  • Rhett Blankenship
    Rhett Blankenship Vor 6 Tage

    im confused as to how you program this along side bench pressing? Same day and replace other chest excersizes with it? Do you do one set of each variation you showed?

  • Jay Griffs
    Jay Griffs Vor 6 Tage

    Can we get a video with this using bands I think everyone doing home work outs now
    Thanks again doing you ax 2 for the second time now 💪🏾

  • Động Vật Đó Đây

    Can’t Build a BIG CHEST

  • Grape Surgeon
    Grape Surgeon Vor 10 Tage

    Ive Been working out for about 1,5 and i swear my arms shoulders legs back progress is Insane but m fuckin chest wont grow

  • Fastt Ed
    Fastt Ed Vor 10 Tage

    Jeff, exactly right.

  • David Abraxas
    David Abraxas Vor 11 Tage

    Jeff: i just turned 61 and decided to make a (masters) track and field comeback (i was a decathlete in high school, 2 colleges, and the North Miami Track Club in late 70s early 80s). I've limited myself to training for my 4 favorite decathlon events: 110 meter high hurdles (or the indoor 60 meter high hurdles), Quarter mile, discus and javelin throws. I've downloaded, studied and incorporated dozens of your videos into my training and they have helped a lot. I've been curious about something you said in one of those videos. you recommended us to drink apple cider vinegar in the morning no more than 30 minutes after waking up. Why do you say it has to be within 30 minutes. Thanks, Dave

  • Coath Jason Bluph Blaph Bleap Blahp's #1fan

    A bigger bench equals a bigger chest

  • John Bee
    John Bee Vor 13 Tage

    Long armed Jesse's hahaha that was awesome

  • Ajuuca Kadafi
    Ajuuca Kadafi Vor 13 Tage

    This guy chats so much shite

  • incog cheeto
    incog cheeto Vor 14 Tage

    Why do I feel the contraction more in my armpit vs my chest?

  • Bramantyo Pamungkas
    Bramantyo Pamungkas Vor 14 Tage

    People who disliked this video is people whom doing this exercise for long and just realised it was wrong all the time

  • Kaegan Thornhill
    Kaegan Thornhill Vor 15 Tage

    It is 2020 and Jeff have Officially Copyrighted the FacePull© & became the Pope of Gains.

  • Eddie Ash
    Eddie Ash Vor 15 Tage

    Me,"like this Jeff?"
    Jeff "Here's 10 things you did wrong"

  • Scott Mackey
    Scott Mackey Vor 16 Tage +1

    Which is why I add chains to the bar for my bench presses. The initial thrust is the hardest. Agreed. Then the chains which are resting mostly on the floor then engages as the bar is lifted further away from the chest. Requiring more strength to lift the bar, weights and now chains.
    Not to say that what Jeff is saying here isn’t beneficial, but if you love bench presses (as he admitted) then add the chains to the bar and see the difference.

  • mercoid
    mercoid Vor 17 Tage

    I am Marv Albert!!! I shall BITE YOU!!!! Ha ha ha haaaaa!!!

  • theGUY
    theGUY Vor 17 Tage

    Bruh cable press?
    my gym barely has two benches let alone a damn cable press machine

  • Ryan Avelino
    Ryan Avelino Vor 17 Tage +1

    Is there any variation to this cuz damn the gym i go to doesnt have this kind of machine

  • firefight77
    firefight77 Vor 18 Tage

    When the nanotech in Jeff's shirt senses a lift about to happen so it naturally disappears. Good job Ironman.

  • Kirk Greer
    Kirk Greer Vor 19 Tage

    This incline cable press and rocking tricep pulldown (previous video) gave me an idea. Yesterday I did a rocking cable chest press in which the concentric part of the exercise was done stepped in and The Eccentric part of the exercise was done stepping forward as to increase the tension throughout movement. Pretty cool stuff...

  • Pablo Wilkano
    Pablo Wilkano Vor 19 Tage

    My elbows don't lock out even without weight or resistance. They have been this way my entire life. I'm finding it hard to get into higher reps on any type of press, be it bench, OHP, incline, etc.. I feel that it's due to the constant tension on my Triceps, never getting that microsecond of rest. The good news is that my Triceps are massive. Any advice?

  • Renato
    Renato Vor 19 Tage

    Those intro's keep getting better

  • Youri appelman
    Youri appelman Vor 19 Tage

    Doing this at the gym at this very moment, my chest is dying and I love it 🙌

  • tomgio1
    tomgio1 Vor 20 Tage

    Only because I’m new to weightlifting and can’t yet comprehend the advanced level of Jeff’s explanations, this is what I hear: “The crux of my venereal infection can be summed up hitherto for, six, eight, who do we appreciate.” (bonus points for where I stole this from!)

  • sergio loza
    sergio loza Vor 20 Tage

    Wait , how did he lose the shirt when he was showing the pro tip 🤔

  • zeolinga
    zeolinga Vor 20 Tage

    Jeff!!! I have long arms and they make bench press and pull ups hell for me! Glad you confirmed this

  • mickey_m20
    mickey_m20 Vor 20 Tage

    @7:48 did you guys see that? Jeff's shirt disappeared! It's like his shirts have a mind of their own and they know when they need to come off

  • forsherart
    forsherart Vor 20 Tage

    I mean no offense what so ever but you look like an extremely fit white Obama! Thanks for the videos!

  • Sheriff Brody
    Sheriff Brody Vor 20 Tage +1

    This guy looks like chandler and Joey from friends combined

  • Game Online Hay
    Game Online Hay Vor 20 Tage

    Hello Jeff. I was watched your channel a long time. Can you do some videos about bench press, squat for ectomorph? My body is a ectomorph type with long arms. And i cant find any guide in google about this. Thank you very much. You are good at in your job.

  • braikka
    braikka Vor 20 Tage +1

    What if you don't have a cable machine?

  • Andrew Dal
    Andrew Dal Vor 21 Tag +1

    In my gym I don't have those pulleys, only the traditional ones, it works the same? Can you work standing up too?
    Thanks for the information, you’re the best

  • Jacob Oakley
    Jacob Oakley Vor 21 Tag

    Jeff what is your opinion on jawzersize? It’s a new product that you bite on to workout your face I guess.

  • Jonas Pater
    Jonas Pater Vor 21 Tag

    Yeah great

  • ROMA LUK
    ROMA LUK Vor 21 Tag +1

    I am 30 years old now but i started fitness 2020. Will try my best. Good luck everyone.

  • jordan kwek
    jordan kwek Vor 21 Tag +5

    Me : put on clothes
    Jeff : putting on clothes are killing your gains
    Me : tells that to girls
    Girls : slaps me
    Me : no pain no gain

  • Nathaniel Frankford
    Nathaniel Frankford Vor 22 Tage

    You need to figure out how to add some weight to your face.

  • cybrscot
    cybrscot Vor 22 Tage +1

    Jeff's a genius, best stuff on youtube hands down. Thank you Jeff for your valuable coaching.

  • Virgil TheSharpshooter Atuso

    Can this be done as flat bench aswell or is it just for incline

  • grant
    grant Vor 22 Tage

    Great video

  • Matsuwd-Emeth Da'ath
    Matsuwd-Emeth Da'ath Vor 23 Tage +1

    I have walked past many bench press machines in gyms and sadly my genetics don't allow me to get instantly DIESEL chested just strolling thru 😂

  • davidsalinas9
    davidsalinas9 Vor 23 Tage +4

    Everyone in the gym looked at me like an idiot while doing this, when I get bigger gains they're going to look like idiots. Thanks Jeff

  • Phil Falsetti
    Phil Falsetti Vor 23 Tage

    Jeff is the best. Every freakin’n vid I learn something substantially new!

  • Abrahm Ward
    Abrahm Ward Vor 24 Tage

    I don't have access to a cable machine, any alternatives by chance?

  • Michael Winkler
    Michael Winkler Vor 24 Tage

    Short

  • Flex Media
    Flex Media Vor 24 Tage

    3:02 Davie504??

  • bladerunner900
    bladerunner900 Vor 24 Tage +4

    Imagine Jeff having a Scott Herman accent.....

    Thumbs up if you think Jeff needs to work on his Scott Herman accent.

  • Paul Carson
    Paul Carson Vor 24 Tage

    Nice Riker manoeuvre at 7:18

  • Rick Waites
    Rick Waites Vor 24 Tage

    Jeff. This is great. BUT, I don’t have access to one of those fancy cable machines in my garage! I have a bench, barbells, dumbells, dip/chin up bars and that’s about it. What can I do to really hit the adduction with decent weight with a good strength curve?? Thanks. Rick

  • Bobman P
    Bobman P Vor 24 Tage

    What machine is being used here Id like to get one.

  • khalifa_kk808
    khalifa_kk808 Vor 25 Tage +3

    Me:Putting my shoes on to go to the gym
    Jeff: Stop your doing it wrong

  • Alex Bryan
    Alex Bryan Vor 25 Tage

    The production value with the graphics is great! Love the good work guys

  • RafinatorLp
    RafinatorLp Vor 25 Tage +1

    Hey, I have a question concerning my chest development.
    I (male, 19y/o) am 170cm (5"7) tall and weigh around 62kg (137lbs). My body fat is rather low and although it hasn't changed for the past months, my breasts start looking saggy in the profile/side view the more I work out my chest. Am I missing out on something important when it comes to the workout? I'd be glad if someone could give me an advice. Thanks in advance :D

    • ixa
      ixa Vor 18 Tage

      Try working out the upper and lower pecs

  • NagaStar
    NagaStar Vor 25 Tage

    With light weight it can be perfect for warming-up.

  • Gatlinburg Hussey
    Gatlinburg Hussey Vor 26 Tage

    please lose the bearded idiot...He isn't funny and it makes the video unwatchable....Love ya Jeff, keep preaching but ALONE

  • Gr3nadgr3gory
    Gr3nadgr3gory Vor 26 Tage

    What if my goal isnt to build muscle but to up my maximum 1 rep bench press?

  • Luke Lindenthal
    Luke Lindenthal Vor 26 Tage

    How do i get my longhead abd short head balanced

  • Protein and Pineapples

    Man I'm just starting my DEclips channel and I asked a few people who they liked and they said you. Now I know why, your content is highly informational but also visually stimulating and not overwhelming. You leave the viewer satisfied with your presence but its never overbearing. Well put together stuff Jeff. I watched you back in the day but you've definitely leveled up since then. Thanks for the inspiration.

  • Paul brady
    Paul brady Vor 26 Tage

    I thank u so much Jeff, all your videos. Informative as they are have helped so much. Your vids have helped me with injury, muscle gain, flexibility and fat loss. As we get older mobility is so important and your vids have helped so much. Upon watching this video it is by far the best and most effective chest exercise I've did and is very easy on the shoulder 😎

  • Gerald Skywlkr
    Gerald Skywlkr Vor 26 Tage

    i love how he shows you how to get situated for this exercise cause i know i was going to look stupid

  • elr456
    elr456 Vor 27 Tage

    This explains so much. Thank you Jeff.

  • Marcus Gray
    Marcus Gray Vor 27 Tage +1

    Loved the funny parts! 😂

  • Zoom
    Zoom Vor 27 Tage +27

    People staring at me when I practice Jeff's moves...
    I guess the moves look weird for most people.
    But hey, when Jeff says "STOP you're doing it wrong", you gotta adapt

  • Zoom
    Zoom Vor 27 Tage +57

    Me: Going to the gym.
    Jeff: *STOP* you're doing it wrong.

  • gary duran
    gary duran Vor 27 Tage

    Excellent.. Thanks

  • Kanti123
    Kanti123 Vor 27 Tage

    I haven’t been though, I’m using dumbbells

  • Vincent Fink
    Vincent Fink Vor 27 Tage

    Any way to get this exercise without the cable machine?

  • Courtney kells
    Courtney kells Vor 27 Tage

    Was this bloke on friends

  • dlike1389
    dlike1389 Vor 27 Tage

    What if your gym does not have that kind of machine to do that kind of exercise. Is there another way to accomplish this without this machine?

  • simon mitchell
    simon mitchell Vor 27 Tage +2

    Has Jeff responded to any questions yet? I can't seem to see any comments from him?

  • kristopher canning
    kristopher canning Vor 27 Tage

    Great content Jessie👌🏼

  • Zeepys
    Zeepys Vor 27 Tage +1

    How do you stay young looking? I’m sure it’s a combo of everything you do

  • Rusty Shackelford
    Rusty Shackelford Vor 27 Tage

    Dude looks like ripped version of the butler from mr.deeds

    Very sneaky sir

  • zeb choudhry
    zeb choudhry Vor 28 Tage

    play this at 0.5 speed, Jeff has too much to drink

  • redhatcore
    redhatcore Vor 28 Tage

    Jeff Cav vs Hener Gracie who wants it