5 Top Chest Exercises You ve Never Heard About



Video taken from the channel: CHRIS HERIA


The 3 Best Chest Exercises You’ve Never Tried (INSTANT CHEST GAINS!)

Video taken from the channel: SuperHuman You


5 Chest Exercises You’ve Never Tried (HUGE CHEST)

Video taken from the channel: SuperHuman You



Video taken from the channel: Ryan Humiston


STOP HIP PAIN & Snapping, 5 Best Exercises at Home

Video taken from the channel: Bob & Brad



Video taken from the channel: Simeon Panda


5 Best Exercises For Upper Chest (No Weights Needed)

Video taken from the channel: CHRIS HERIA

5 Best Chest Exercises You’ve Never Heard Of #1 Dumbbell floor press. You?re already familiar with dumbbell pressing but floor pressing puts a whole new stress on #2 Reverse-grip incline bench dumbbell press. One of the roles of the upper pec area is to assist in shoulder flexion #3 Always. Go to almost any gym in the country on a Monday at 5:30 p.m., and you will find a line of guys waiting their turn for the bench press.

As if they couldn’t think of another effective chest exercise to do. The sad thing is, they probably couldn’t. And the bench isn’t the only exercise.

Buff Dudes Dumbbell Gym or Home Workout Plan Grab the DUMBBELL ONLY 12 WEEK PLAN: http://bit.ly/dumbbellplan Find all our Dumbbell Plan videos here: https://. Grab Your Copy of The Best Chest Exercises Now for just $29.95 $10 ClickBank sells my ebook they are a trusted online retailer specializing in digitally delivered products. The Best Chest Exercises You’ve Never Heard of: Build Your Best Chest Now. Nick Nilsson. Price World Publishing, Nov 22, 2011 Health & Fitness.

0 Reviews. In order to build a toned, powerful chest you need to do more than just bench presses, push-ups and other standard chest exercises. This book is packed with 53 new and unique chest. “The Best Chest Exercises You’ve Never Heard Of” is a book about unique and innovative exercises devoted entirely to the chest.It contains information on 53 exercises and chest training techniques and includes access to an online exercise database where customers can view videos of all the exercises and techniques being performed.

Mixing up your workouts is one of the best ways to stay motivated, so here are six ab exercises you’ve probably never heard of to keep things interesting. Engaging the glutes, low back and abdominal muscles, reach the left arm across the chest to grab the kettlebell, dragging it on its side by the handle under your body. 5 Best Leg Exercises You’ve Never Heard Of. Pull your navel towards your spine and, preserving your chest lifted, bend at proper hip and knee, and ship hips back to decrease the left foot as far as comfortably possible. It probably comes as no surprise that having robust legs can take you far.

The Best Core Exercises You’ve Never Heard Of. If you want insane core strength, crunches are NOT going to cut it. You need exercises that focus on the DEEP muscles of the core where true total-body power comes from. These 90 new core exercises will build a core in you like a brick wall.

Book #5. The Best Chest Exercises You’ve Never Heard. This exercise will tighten up your entire core area with phenomenal results! Remember, this is the last exercise out of the 5 FREE exercises you’ll be getting.

And those are only 5 out of a huge 77 exercises found in “The Best Abdominal Exercises You’ve Never Heard Of”, all for only $29.95!

List of related literature:

After three years I was still doing only these five basic chest exercises.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

These are the exercises you must master if you want to build an impressive chest.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Sure, performing three consecutive chest exercises without resting saves you time.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

But you can pick from a whole variety of chest exercises.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

This is an excellent exercise to strengthen the chest muscles.

“Foundations of Maternal-Newborn and Women's Health Nursing” by Sharon Smith Murray, MSN, RN, C, Emily Slone McKinney, MSN, RN, C
from Foundations of Maternal-Newborn and Women’s Health Nursing
by Sharon Smith Murray, MSN, RN, C, Emily Slone McKinney, MSN, RN, C
Elsevier Health Sciences, 2013

If these are too hard, just hold your chest off the ground without moving.

“YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet Oz
from YOU: On A Diet Revised Edition: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet Oz
Scribner, 2010

Muscles relax Chest wall moves inward 4.

“Essentials of Cardiopulmonary Physical Therapy E-Book” by Ellen Hillegass
from Essentials of Cardiopulmonary Physical Therapy E-Book
by Ellen Hillegass
Elsevier Health Sciences, 2016

The goals of breathing exercises are to (1) develop more effective diaphragmatic and lower intercostal breathing; (2) relax all muscles, especially those of the upper chest, shoulder girdle, and neck; and (3) attain correct posture.

“Wong's Nursing Care of Infants and Children Multimedia Enhanced Version” by Marilyn J. Hockenberry, David Wilson, Donna L. Wong, Annette Baker, R.N., Patrick Barrera, Debbie Fraser Askin
from Wong’s Nursing Care of Infants and Children Multimedia Enhanced Version
by Marilyn J. Hockenberry, David Wilson, et. al.
Mosby/Elsevier, 2013

Variations There are two basic types of chest press machines.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

pectorals, triceps, deltoids, core (1-4) Lie down on your stomach, feet together, with your hands directly below your shoulders.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • which part exactly should I feel the soreness when I train the upper chest? my upper chest doesn’t grow at all especially in the middle part right below the neck. Am I doing something wrong?

  • Just when I think I’ve found a good progression for a certain body part Demonstrated by chris, I find another one that’s even better,on a scale of one to ten this is a fifteen,��

  • Sorry bro… U have a lady chest..even lady have batter chest than u..look ur picture in t shirt not a man chest..u need a bra..improve ur incline press

  • Man I got so much respect for your grind. You got the apparel, the music, and the fitness. 3 different revenue streams built off something you clearly love to do. Very inspiring and motivating. Salute!

  • Thanks for all the great tips using dumbbells recently. They have been really helpful during this quarantine. Clear, concise and to the point, unlike other videos.

  • I’m really inspired by your videos. I kind of want to get good with calisthenics myself but I don’t know how to start. Also do you know if you’re gonna get more merch in your website?

  • Hi, Chris Heria
    It’s me Anshuman, Watching you from India.I can’t afford to join you because it’s beyond my wealth!
    Thanks for your existence, you are really means a lot for me!!
    Subscribed and my time started ��

  • Can you do a video that shows how these exercises can be done in a recliner. I can’t lay flat due to severe reflux. Is this possible?

  • I think Its time to meet Demi Begbi again right? and do some workout outside, myb on beach some challenges with other people and so:)

  • Love your videos short, informative and getting results and I am almost 55. Biggest problem for me is getting rid if last bit of belly fat. Any suggestions? Maybe a video. I know diet plays a big part and my duet is pretty clean my workouts are also fairly short but intense and no real pure cardio done. Thanks again.������

  • Upper chest push-ups are my favourite push-ups right now, they have really improved my chest gains, and now I have a better-bigger looking chest

  • Broke this month. But next year can I buy one from you with my last name instead of yours? Thanks Guerrero. Love your content, ur so sweet.

  • Hi Chris, I’m with the channel GymFit INFO I like your workouts.Could you in your spare time make a video about the training regime with dumbbells for ectomorph.I’ll be grateful

  • man I did all those exercises it amazing but I feel some off set’s get pressure of triceps as well.its that ok or I’m doing wrong.��‍♂️��‍♂️��‍♂️

  • Bro, you uploads more chest videos like, upper,mid,lower,inner workouts sure we cant work these entire workouts. so, how to split these workouts. for example, upper and inner chest in one day AND outer and lower in one day????? BRO, little confusion.. clear it……AND these are perfect workouts ss

  • This comment isn’t about the topic of this video but I want to be more informed about weights on dumbbells I’m 5’4 and weight 98 lb ive been doing some of the workout you have on dumbbells only but I can’t do some since there 15lb dumbbells and ive not be active since I had a collapse lung

  • When I try to do pushups the vest comes up from the chest and sometimes from the back it slips off. Is there a video on how to set it up?

  • Can somebody explain to me what went in the end of the video off script? I tried to slow it down but couldn’t understand completely…. sorry, English isn’t my native tongue. Thanks ��

  • Hi bro �� I m in India. & I m your big fan. I didn’t know you also have a youtube channel. I follows you on instagram. I like your body. Keep it up. ��

  • I injured my hip on the left doing those figure four in bed about a year or so ago. When I lift my leg, it is slightly painful and weak. I probably had hyper extended hips before the stretch. Also notice that stretch before walking aggravates sciatica or piriformis.. I’m gonna give these exercise a try.. without stretching for a while. Thanks guys.

  • Inner chest movement?? Pectoral fibres run horizontally/longitudinally, so how do you selectively fire one portion (inner) of a motor unit? You can build upper and lower chest because of multiple insertions along the sternum and clavicle, but not inner and outer. This has been proven using nerve conduction tests.
    Also some of your pec dec or cable fly alternatives are inferior because they incorporate your anterior delt too much,, so which muscle is going to fail first? You will isolate and fatigue your pecs way more effectively with a pec dec or cable crossover,, if done properly.

  • I stop watching when you said trx flys.  it could work but not the way you used them. left and right straps must be very far apart so your inner chest can involve when you bring your hands together, otherwise useles movement. also, it will injure your shoulder sockets if you do it in correct way.

  • If I do the clamshells and other hip strengthening exercises, it can tighten my lower back. My PT taught me always to do hip stretching (ankle on opposite knee, I think of this as making a number 4 shape) after every hip strengthening exercise and it works.

  • I would like to know how or what I/we can do for meals since you said that it depends when you eat, how much and what you eat that matters the most when trying to be the best. Id like to know that process or a breakdown. Any link or program I can get into for that would be awesome!

  • You deserve so much more subs then you have. I’ve done your workouts and made more gains in a couple months then I have in a year bro

  • Going to get an MRI very soon. My knee is in so much pain. Have tried strengthening my hips and glute muscles to try and help knee pain but no luck

  • OMG where have you been all my life, You get right to the point and you show us stuff that REALLY works the first time. i was doing the moves just to go through them and felt my pecs tighten!! This is perfect, Cus all the gyms are closed and i have everything i need at home with dumbbells.

  • I’ve been weight training since ’78, GREAT exercises, GREAT videos on your channel, and GREAT role model for us. Keep up the GREAT work Bro!

  • Hi Chris, thanks for your fantastic videos. I wanted to ask you if you could make some videos where you explain the correct measures of the bars to use. Heights and widths. Thanx Man!

    00:02 Fast Paced Gains Intro!
    00:10 make sure to hit the lower, mid, and upper chest!
    00:30 Chest has Muscle Fiber going in 3 Directions (CHEST ANATOMY)
    01:20 Calf gain warmups Let’s talk Chest Workout MOTIVATION!
    01:55 Forgotten Chest Exercise 1/5 Low Chest!
    02:41 Forgotten Chest Exercise 2/5 Lower Chest
    03:42 Forgotten Chest Exercise 3/5 Mid and Upper Chest
    04:55 Forgotten Chest Exercise 4/5 DB Incline Hex Press
    05:55 Forgotten Chest Exercise 5/5 Decline Bench Underhand Fly
    06:51 FORGOTTEN Exercise Series! Subscribe and make gains!

    PS ALPHA DREAMS + SUPERHUMAN PRE-WORKOUT are back in Stock! Grab yours at http://www.AlphaLion.com before they sell out again. Thanks for the crazy support and feedback on the supplements. ALPHA LION is going to be a monster in this industry, and i’m so passionate about creating the best products on the market with my ALPHA team! Love you guys!

  • Just a word of thanks. You guys are the best. You improved my back pain, completely alleviated my severe shoulder pain and now i will work on my hip snapping.

  • 4 out of 5 of these were recommended by my PT when I first started Dr’ing for hip/groin pain last fall, I’ve been doing these among others you’ve recommended for my back and they’ve helped tremendously! Consistency is key! Thank you!

  • Thank you for doing what you do guys it really has helped me get in touch with my body and heal from injuries I’ve carried for years

  • Heeeeeyyy, buddy. What Arnold, and you said, about having to change things up is right.( I am not an expert…….saying from personal experience) The same goes for cardio….shake things up and do something new. It takes time to adjust, of course, but u will notice the difference. Another great video and hi to Kitty Gains.

  • With due respect, it seems u r on very high caffeine intake or some drugs. The way u speak is even uncontrolled. Though nice, effective and different routine

  • Hi Chris! I’m so happy to follow your channel amd I remembered that the first time I got your video in my recommended list I was attracted by your perfect exercise and your body. Actually I’m now in China now I can only watch your video through VPN and now I do have a state VPN to watch every vlog that you have already posted on YouTube and that you are going to post. Thank you so much for your rich experience in exercise and training and healthy diet. I will definitely follow your guidance. I hope one day i can become much stronger. Thank you again

  • As I have learned the hard way…. you CANNOT strengthen the lower limbs if your core isn’t strong. Fifteen years of physiotherapists telling me my hip needs strengthening and I could work on it and work on it and nothing much would happen until I found someone that figured out that my core was weak and thus there was no way my lower limbs were going to strengthen. Once working on core, my hip has strengthened in a very short time. So, assessing should start with the core and not the hip. Fifteen years of suffering cause therapists don’t know that.

    Do 10x of each then a 20 sec rest after each set. Do 3 rotations a day and increase them with time.

  • Most men are actually very weak in their hips. So this video will be helpful for a lot of people.

    Btw we are a small health channel on YouTube. Follow us for some daily healthy reminders ��

  • Thank you guys so much,as a tall (6’4) footballer (soccer player to you!) I’ve struggled with a constant groin/hip injury and snapping noise for around two years,I’ve been to physios and had x rays with no luck-I’ll give these a try. God bless from UK

  • The explosive straight bar dips, they kinda look bad for your albow joints. Is it healthy doing that move(if done like Chris does)?:-)

  • Awesome channel. How about a video on dealing with elbow issues? As I get heavy w/ bi’s & tri’s, I always start to develop tennis/golf elbow which takes awhile to recover from.

  • Hey I’ve been in quarantine a while so I can’t hear a damn thing he’s saying when he’s lookin like a snack. Can someone summarize for me?

  • Yes, that chest fly is deadly. I just roped up two tie-downs and stool two hand grips from my Bow Flex. Rigged up on my deck, off my Gazebo, ready to go just fucken trying to snow here in Ontario Canada. Wearing shorts sucks unless you’re moving around. Going to try sets of 15.

    Who needs TRX traps when your brain can think something up.

  • Guys with the dumbbell pull over do I have to be on side of bench? Or can I just be doing the exercise laying flat and not on the side of bench?

  • you have a great pair of pecs i’d kill for them….my big weak spot, so, grateful for any extra exercises over and above the traditional ones thanks.

  • Hi Ryan how do get bigger is that what you are a vegan or vegetarian either way how do you get big like you are without not having to eat meat thanks

  • I am truly speechless you’re hilarious and informative all at the same time thank you so much I’m glad I ran into this
    I definitely subscribed

  • I’m having trouble with mind muscle connection with my right peck. My left part of my chest is growing stronger and starting feel my left side is taking all the load in my bench. The funny thing is that my form is good and even, I find it very strange. Started use resistant band fly’s one chest at a time it seems to helps a little. I’m going try these exercise out and see what results I’ll get. Thanks ��

  • This channel is awesome. Constantly dropping knowledge, great editing, cool tunes, short sharp powerful videos to the point and ABOVE ALL Great humour. Loved the comment on a previous video ‘This cleaner is awesome’ ������. Keep it up Ryan. I’ve learnt so much because of you and made good gains. GET AFTER IT, GET GROWING ����

  • Where did you come from with these gems?
    Hell yeah they work and pump the pecs and the envy of my pears
    . Keep them coming
    Thanks from Brazil

  • Pls can u make a vid on how to do pull ups for people who can’t even do one? I need to know the proper technique or progressions. Thx!

  • #Chrisheria Hi Christian! Greating from Spain, your works is fucking nice! I would love to be able to attend your classes and be able to be trained with your exercises, but I will settle for the application��
    I practice female self defense and mixed Martial arts. ����♀
    P. D Peace and Deep Love ❤

  • This is exactly the video I needed! My hips have been popping lately and I wanted to know what I could do to mitigate it. Thank you!

  • I have hip pain causing really bad sciatica, and I think it’s from being hyper mobile. Stretches made things work, but I’ve been doing these exercises and it’s actually getting better!

  • Big thanks to you my man.. I was 110kg when i first watch your videos. Now im at 63,never been this great all my life. You’re an inspiration brother..

  • If I’m not a beginner but skinny and I want to get strong but don’t know how to start… Can some one help?. I need a simple routine to get strong weekly… I’m all in.

  • Ryan nailing these videos. Exactly what people want. No 5 hour long explanation, straight to the point, well explained and showing the movements every round fast. Perfect. ��

  • Hello from Sardinia, thank you for your advice. Can please let me know if infrareds lamps are good for muscle pain? You’re fantastic.

  • No Chris thank you for inspiration to start Calisthenics know I am 20kg down doing straddle front levers and handstand pushup and many other things know I am train for planche and it doing great cause of you giving me help on things how to increase my strength in and how to eat right and basically help me have me dream body

  • Love living outside the box! Another great video! Can’t wait for more. I’m actually sore in my biceps from your videos for the first time in… forever! Definitely going to try this too! Pscool shirt!

  • Wake up everybody why do 90% of guys fail to get big and stop they realise that it doesnt work unless you are blessed with freak genes

  • Dude, you’re fucking AWESOME! So much good info. I’ve lifted on and off for years and have gone through tons of exercises, but some of your exercises and ideas have been game-changers. I’ve been consistently lifting again for a while now and I’ve gotten to the point where I watch your vids the most. Great progress being made, thanks bro!!

  • Follow me on Instagram @troyshred and check out my first IGTV video later this week. Also, have a special announcement this Thursday on my video about a new series dropping!

  • Excelentes ejercicios requiero mas técnicas para ejecutar los ejercicios de pecho brazo y antebrazo y del cuello gracias desde cd juarez chih México

  • Nice one men love ur vids and ur life style have been watching ur channel since January it has been great I stay in NIGERIA ����������

  • Hello, my upper chest is undeveloped, so i tried these excersise, especially the explosive push ups, but after that, still in the same day, i don’t feel any kind of sore or achy in my upper chest. And i think i did it with correct form. Anyone help me with this?

  • Smith machine v-bar exercise is amazing I’ve been doing it for few months. Saw someone doing it at the gym n tried it. So much better on my sore elbows lol. Can’t wait to try these others. Keep up the great videos bro. Also your gf is a knockout! ����

  • Been doing this since the 80’s
    Always good to get another perspective.

    Have changed from a 12-10-8-6
    to 15-20 reps for the last week, working well. Less chance of injury at my age.


  • How is it you guys always seem to put out a video right when something starts to bother me? So glad I found this channel, always excellent exercises.

  • HEY chris i cant use Heria Pro because i have the Thnx app??? They always say my account is in use or Password is wrong i re install the app 100 times:( and i sign in with password and email adress so i did no mistakes..

  • Whether this video was a result of what I commented last video or not, good video. “SuperHuman” should be about diversity and creativity. Excited to see what’s to come.

  • Im doing weight lifting.. I do 3 sets per exercise of 10 reps, but how many exercises should I do for a large muscle group? Like chest or abs, is that like 4 or 5 exercises?

  • Hey Gentlmen, I can’t walk 200 ft without hip pain. What do I do? Do I force myself to walk dispite pain or just do excercises first.

  • Got a question for all those who are experienced, how come I stay on same weight but belly is almost completely gone? Where all fat has gone?

  • my left hip (problem side) started making crunching noises when i did the first strengthening exercise for a few days Without a band!

  • Hi Chris, big cheers from a Brazilian girl fan! I can’t seem to manage the exercise where I hold my body off the floor on the 90 degree holds. And I carry heavy weights for more than a decade. Any advice on how to progress on this one? Tnx!

  • Hi Chris, I’m currently mostly doing weight training to improve my overall strength and eventually I want to shift to a more Calisthenics focused routine, however I’m overweight right now (about 30% body fat), do you suggest getting down to about 15% body fat first as top priority before picking up calis? Sorry for the long question.

  • Your videos are great. But I notice you are not in a busy gym at rush hour. It would be hard to be able to do some these moves at that time. Maybe address the busy gym workout?

  • That Smith Machine Hex Press though!!! Damn I just smashed chest literally mins ago and this came up, but thanks bro I’m DEFINITELY doing this next week! ���� ����

  • Please do a video on why some guys have bigger separation between pec muscles, like the muscle fibers of some guys are bound dead center of the sternon and others more to the side and if there’s some way to fill that gap in. Thanks for your great content.

  • Hello Chris. I’m your fan, I’m on your programs. I am from russia and want to buy WEIGHT VEST, can you arrange delivery to Russia?

  • Well in my humble opinion, of course without offending anyone who thinks differently from my point of view, but also by looking this matter in a different way and without fighting and by trying to make it clear, and by considering each and every one opinion, I honestly believe that I completely forgot what I was going to say.

  • Is no one going to acknowledge the fact that you can’t target inner chest?? Your muscles don’t run vertically across your chest. Come on bruh

  • I want to be really seriously incredibly unbelievably unimaginably strong sorta like uncle from “avatar the last air bender” or at least like Chris heria. One or the other, but I’m a 13 year old girl with no place to train.

  • Chris love the videos! But I just bought some joggers and the Large is a little small on me. Any plans on making bigger sizes? Also how often do you restock sold out items. Thanks chris.

  • Hi Chris! I’ve been doing gym for 5years, searching for sth can take myself in the next level, and I found u! Been following u for ages! But no one is doing calisthenics around me, but whatever! Thank you so much! I made my mind, just start today! Please come to Hong Kong if u got time! Looking forward to meet you! ��