Chest Workouts to Strengthen Lagging Pecs


The ONLY 3 Upper Chest Exercises You Need For The “Upper Chest Line”

Video taken from the channel: SuperHuman You


How To Grow Your Upper Chest | Thicker Fuller Pecs

Video taken from the channel: Ryan Humiston


Chest Workout For Pigeon Chest (UNEVEN PECS)

Video taken from the channel: MyCoachBen


The UPPER Chest Solution (GET FULLER PECS!)

Video taken from the channel: ATHLEAN-X™



Video taken from the channel: Ryan Humiston


5 Forgotten “INNER CHEST” Exercises To BEEF UP Your Pecs

Video taken from the channel: SuperHuman You


Lagging Upper Chest Workout 2 Chest Exercises

Video taken from the channel: MuscleNMind

Chest Workouts for Lagging Pecs Major Compound MovementsGet as strong as humanly possible while learning good form. These exercises include bench Minor Chest MovementsFocus on slow and steady strength gains while keeping your tempo smooth and your form locked in. Isolation Movements Start With A Multijoint Upper-Chest Movement The simplest and most obvious solution to emphasize your upper pecs is to target them first on chest day. So, instead of starting your workout on the flat bench, start with the incline bench press.

The close-grip bench press is a common triceps exercise. And, since it’s a multijoint exercise, it also works the shoulders and chest. Thanks to the closer grip, this press shifts a lot of the pectoral emphasis to the inner-pec region. Exercise Solution: Incline Presses. I’m no fan of flat-bench presses, as they rely too much on the power of the front delts.

Incline presses do a fine job of stimulating the muscle fibers of the upper pecs. Set the bench at a 30-degree angle to ensure that the resistance is placed on your pecs. In your workout: Do flat dumbbell presses toward the start of your chest workout for heavy sets in lower rep ranges. We don’t typically recommend doing dumbbell presses in addition to the barbell bench press, because both moves are so similar.

The chest sessions are workouts 1 and 3 on the plan and they differ in their approach to chest-building. The first session increases strength using a high number of sets but fewer reps. For those wanting more opinions, here is an article by Gunter Schlierkamp on lagging chest muscles: The upper chest is an area that many lifters tend to ignore in their quest for a bigger, thicker set of pecs. The flat bench, admittedly, is incredibly effective at bringing up your overall chest mass because you can handle more weight.

[SUBSCRIBE TO THIS CHANNEL] FOR FASTER GAINS: [FREE PHYSIQUE QUIZ] TAKE THE SUPERHUMAN PHYSIQUE QUIZ! For most guys, a chest workout centres around three moves: a bench press completed in the flat, incline and decline positions. That’s pretty much it. But it needn’t be this boring.

In fact, there. The main problem with almost every chest training routine is that it only focuses on the middle portion of the chest with basic exercises like the barbell bench press and dumbbell fly. If you want to have an incredible chest then you need to develop every section of.

List of related literature:

I have always gotten good results finishing off my chest workout with a triset—for example, a set of Dumbell Flys, then Dips, followed by Cable Crossovers.

“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

Start with compound movements, such as the barbell or dumbbell bench press, to strengthen and develop the pectoral muscles.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

The next time they work the chest, he or she should alter the order of the lifts and intensities (i.e., incline bench press [H], bench [L], chest flies [L], dips [M]).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Certain basic exercises—such as incline flat dumbbell and barbell bench presses and decline barbell bench presses—build muscles on your chest.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

For example, if you are supersetting a chest exercise with a back exercise, the pecs, front delts, and triceps that are pumped from the chest exercise help to make you stronger when you perform the exercise for your back.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Experiment with the angle of the bench, especially for chest exercises.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

This can be followed up with a bench-press or chest-press exercise to further train the pectoral group, using less weight so that the pectoral group is able to continue.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Both multi-joint exercises (horizontal, incline, and decline bench press) and single-joint exercises (horizontal, incline, and decline chest fly) are viable choices to develop the chest musculature.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

The push­up, bench press, and dip use your chest muscles in conjunction with your front shoulders.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Here is the chest routine that I used to make most of my gains.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

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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  • Lmao. What a tool. There is NO such thing as an “inner chest” exercise. Look at the anatomy of the muscles of your chest. Are ANY of them isolated to the interior? Nooooooooo. You need to hit your upper, middle, and lower chest, targeting the muscles that run horizontally, NOT vertically. Don’t fall for this clickbait, shit training bullshit. Oy… I’m sick of these twats pedaling false info for likes.

  • Jeff, does maintaining that low body fat affect your libido? I am usually around 12 to 15%… everything is all good but when I go hard on my nutritional plan for a few weeks and probably get closer to 10% I definitely don’t feel like a lion anymore… what’s your experience?

  • I don’t think there’s a such thing as an inner chest, if you focus on the meat and potatoes of chest exercises, your chest will fill in where it needs to.

  • Hey man, did you quite Facebook or am I on the wrong page? Looks like your last post was December 2019. Would love to follow you there as well.

  • So I had watched lower chest and upper chest workout, have mid chest workout, Ryan? Correct me if I’m wrong, thanks..
    Btw, your videos guide really helped me up to do slightly improvements of the muscles, once again, thanks Ryan

  • At 28 I can tell you the secret for me was learning and understanding scapula retraction. If you aren’t leading the press with your chest than your doing it wrong.

  • i tried it and hell yeah my inner chest is exploding!
    (PS athlene-x said 5 years ago inner chest can be activated
    here’s the link to his video as proof)
    stop spreading misinformation you douchebags

  • Can you do the pushups everyday? I work out chest about 2-3 times a week, but I wanna fix my upper chest quick. Would I be over working my chest if, say I did 150-ish of the pushups each night?

  • Mannn, I’m using a brace to fix my pectus currently but you look a lot more built then bodybuilders due to the pectus, you turned one of the biggest insecurities into a benefit, mad respect.

  • This is making me get off my ass. Thanks for the vid man, I don’t know how long you’ll be on YouTube or if you still are but in 1 year I’m going to post a vid, and I’ll put your channel into it that motivated me.

  • Just love these short vids, great energy and so specific. Ryan is there one for the lower chest? Finding it hard to get that pure line definition?

  • Its funny how most of the time it’s basically: wana know the secret to this? Just work out hard and eat a lot and get sleep… WOAH! #MustBeSteroids ����

  • Hi Ryan, could you do a video for a full body time is limited and I want to hit all the major body parts in one gym session..and a quick ‘what to eat’ to help the your vids..keep on rocking!!

  • Sounds all very logical. I’m going to try it out. I don’t go to the gym but to a park outside and these excercises I can do at home, well, at least the second one. Than k you.

  • I like this guy �� the way he explains things and goes straight to the point, unlike the other they’ll tell the story of their lives first

  • I usually workout at home with limited equipment, would I get away with just doing that last exercise even if it took longer for that upper chest to pop out a lil?

  • A little tip(that doesn’t sound right) if you’re at home and don’t have access to cables use DB’s,use the same form as Ryan just with DB’s the pump is insane. Bands will work as well I get a better pump with the DB though.

  • I have carinatum and it’s been a something I’ve hated my whole life! Does anyone know anything more about the surgery and how I go about getting the surgery? Iv not been to the doctors for years as when I was growing up I was always told there was nothing available. Any information will help

  • Man, I’ve been lifting for 5 years. I’m pretty fucking jacked. I thought I knew it all, but your videos keep giving me more and more knowledge.

  • Just do normal incline, do it right with progressive load and you will hit the upper chest. Instead of doing all these random unorthodox exercises in this video that would make you look like a Tool/douche at the gym.

  • Love this. I have a con-caved chest… so the other way… I think? Kinda just grinding through it and hoping to get rid of the dip I have. Fuck what everyone thinks.

  • I notice you do a little bounce in your legs before each rep. does that little movement to get past the initial ‘sticking part’ help to get in more total good volume for you? I can imagine it doesnt really matter if you over load if any consistent form. Im just asking because it seems like you do everything deliberately so would have a reason for it? thanks

  • Hi Superhuman im new to your channel i found your video very helpful i have a body type that can’t gain body fat i’m pretty lean and have been finding it hard to build on muscle but I have been going hard and making some progress thanks to your video I can go a lot further now and what a wanting to do I have a particular hard job in building my inner chest as my chest in the inner is flat i look forward to gain in that part

  • Love Jeff and Athlean-X but……………It is impractical to suggest that there is a brick wall in either a gym or in your house to put your feet up on. Because drywall will definitely not tolerate the pressure and / or you will slide down without any real traction to keep you up.

  • Yoo please anyone help while doing skull ctusher with my backpack because i cant afford gym i felt the squeeze around my upper back and chest even tho i was trying my best to get my elbows as close to my body as possible
    But today my lower chest is sore? Iam never able to hit my lower chest might this be a good way of targeting it?

  • Dude, you have one of the best chest I’ve ever seen. Also your channel is amazing. You also get straight to the point instead of going on and on. ( Some people like the sound of their own voice) My chest is good (people comment on my chest but I know I can take it to another level. I’ve now subscribed to your channel ����

  • Looks like this guy has pec implants. Size of his upper chest dont match the puffy rounded lower portion. Lol. And his arms and shoulders dont match his chest size.

  • While I’m sure the channel owner won’t see this comment, maybe someone else can answer me a question.

    I have a weird “problem” with chest exercises, in that I don’t feel anything in my chest at all it doesn’t matter what type of exercise I’m doing I feel nothing in my pecs, it’s actually my arms, to be more specific around the elbows, where I feel something. Not even pain or burn but more a fatigue.

    Although I do get muscle soreness from it. My problem is simply that I don’t have any idea if I’m doing something right when doing chest due to a lack of feed back

  • I’m 23 and have PC with scoliosis and nobody knows about it not even my parents. It hurts a lot now.
    Any suggestions for me?
    I need some love

  • I have uneven chest (right side is hanged a bit lower and is more thin on the top and doesn’t have that sweeping line underneath like my other pec), but yeah I should be grateful for whatever symmetry I have left because there are people with worse cases out there (no offense mate, at least you’ve made an acceptance with yourself which I still seem to struggle to do)

  • Idk how this channel was suggested for me, but man it has been helpful. I like the videos that are straight to the point and aren’t filled with dumb ads ��..

  • Trust in Jesus he died for your sins, believe the gospel. Repent!!! If you do sin confess your sins, ask him to help you overcome your sins he will. Obey Jesus live by his teachings be lead by the Holy Spirit the Lord is coming soon you must live by his teachings. The love of God is beyond our understanding  God bless…

  • OMG…I’ve been doing landmine presses for months. Yesterday I did the variation you described above and i thought my chest was going to explode. I’m stiill feeling it today. Great tip!!! I used 20 lbs. less than normal and my chest was screaming.

  • Question I did the decline on the bench with my feet in my back off the bench hurt my front shoulders what could I be doing wrong

  • Finally, something that actually fucking works,I’ve watched over 20 of these and it’s all bullshit.i can feel this without the weight,can’t wait to start training. ✊

  • Interesting exercises for the upper chest. I am definitely going to test out the diamond push up modification to see if that is something I can implement into my weekly workout. Thanks for the great video.

  • I have pigeon chest this video really helps I felt like I was the only one. I have been starting to workout and build muscles and it really helps

  • I weld for a living and lift because I like it. That said, I know different chest exercises from different angles I feel the next day in the respective area of the chest. Granted, the fibers don’t run vertical standing there but there’s something to it and it’s still another exercise to add in and freshen up a stale chest routine.

  • I feel you’re trying to be serious and a 5 year old is doing the edits. I loved the Harry Styles thing for one direction hahahaha. Please keep doing it like that.

  • i hate this thing as it makes me so insecure about my body but i have started to work out so much on my chest to try and cover it up with gains

  • This is “bro science”. If you do a closer grip on your bench press, you will just recruit more triceps and less chest.

    There is no scientific evidence at all that inner chest can be exclusively targeted

  • I was just complaining why I couldn’t see any improvements in my chest! Now I know I’m not training my upper chest at all! Thanks!

  • Upper chest is my week point, I never feel that the exercises I do are really working and I never have any soreness in my chest like I do when I work my legs or arms. I’m going to try this workout and hopefully ill gets some gains from it.

  • Honestly laying on a flat bench and hunching ur butt off the bench along with taking your feet off the ground is first off not safe and it doesn’t allow for enough tension or progressive over load of the muscle. The chest isn’t just a slab of meat. Its broken down into different sections of muscle fibers. Yes working on your lower pec is important so just simply use a decline bench press. Its that easy and much safer on your lower back, shoulders and chest muscle. I’ve seen people tear pecs and rotator cuffs doing bench presses with there feet off the ground. Your feet keeps you grounded and it allows you to EXPLODE and it also works your legs to a degree because you are using them to DRIVE the weight off you. Lastly the barbell bench press is NOT the most over rated exercise for the chest actually its one of the BEST exercises to EVER do when it comes to the chest. It builds the most over all muscle on the chest. You have to be safe with any exercise. This is my two cents.. Do the barbell flat, Decline and incline benchpress. All these put together will get you closer to being HOE READY…

  • All bro science aside… watching you with the half ball and bench your head and traps are up and away from any secure platform. I used to be a proponent of the head tuck for more mind muscle feel. BUT every trainer and guru all but beat that process out of my training. Is that on purpose or just a side effect of the coupling of platforms?

  • Thats my problem. The low right chest has less „volume“ then right. Don’t know how to fix it. I do these exercises and but it’s the same��‍♂️

  • I’m a home gym hero you can use your incline bench and dumbbells to replicate all these exercises quite effectively. Great advice to keep it light and focus on movement and the muscle.

  • Love the clips Ryan also thanks for the tip “Push through the elbows not the wrists”; Immediately helped me with my Overhead Press too!

  • Hi my name is Matt. I figured this is a good Enough video for me to make a comment which I really hope you address for me please.And I must say this about your comment that you made about a developed chest. And that is this I’ve done a lot of benching and I can never gain chest I just can’t I know I must be predispose negative don’t know. No I’m good Shape, I’m just long lanky. I even have abs when u flex. And I do have muscle just no chest definition until just recently. And I developed that with the inclined dumbbell press. Just enough that it looks like I have a chest now. Like a legit lil smaller than average joe who never touched a weight before. It’s sad but w’e. So I’ll keep up the inclined dumbbell flys and press. There are so many different ways to press as well. Turning the wrist not turning the wrist, coming from the sides then up, or just at the shoulder level or past and then up, or squeezing or blah blah blah.sane for flat or declined press.

    Well anyways last night I went to a park late at night cuz of the guns being closed do to covid and I did wide grip pull up and wide grip chin ups. And I f-ing swear I feel it in my lates and pecks more than any other row, and there’s lots of that or any other chest exercise and there’s lots of that. Anyways it’s a good burn. So my question for you is this….. why oh why with all the free personal trainers the military offers me none of them can help build a chest except the last guy who said “do the incline” which is no where near as good as I feel the burn from doing chin ups and pulls up wide grip style? Wtf?!?! Dude I’m so confused. I get my back is sore cuz that’s what pull ups and chins up are for. But my chest?!?! Am I built a lil different than average? I’m 32, slim. 6 feet tall. Anyways that’s my whole story or years with fitness trainers. Doing Arnold blue print to mass. And other junk.
    Anyways will you plz enlighten me to why this is possible? Or how or she’d some light on the subject plz?

  • hey soo as Im training, my down chests started to develop but I see no developing at upper chests soo I hope this vid can help me, as far only exercise Ive been doing for chest was push ups, 30 pushups 2 repeats

  • Shit I have this problem. My upper chest only shows when I’m flexing. When my chest is relaxed it’s obvious that it’s underdeveloped. Thanks for the vid. I’ll do these workouts tomorrow.

  • I have a chest deformity where my chest sticks out a bit and I’ve just started going to the gym a little I’m 14 so trying to look better because I’m also really skinny, anyone got any tips?

  • That last cross bench open chest exercise is pure bullshit, every wrong muscle in my back screams don’t do this and despite 4 years of intense Kung Fu my back will and can’t curve that way while putting weight on my upper body.

    Still great pointers over all

  • Anyone use these and get results? I just got back in the gym 7weeks ago after taking a few years off and my muscle memory is great and I’m getting results but the inner chest area lacks…

  • Wtf! You literally don’t know shit about that and second exercise was dumb af it was putting the tension on the deltoids and just by contracting the pecs you can’t build em

  • Ryan, found your channel a few days ago and love it. The problem I am having is that when I am trying to squeeze and do every one of these chest exercises, I feel it in my shoulders. I take it that my anterior deltoids are do the majority of the work not my chest?

  • Hey Jeff, just wanted to say you want to be careful when you sit up like you did when you were repping an example of the incline bench. Shoulder impingement is a real thing, and if you’re interested, there’s an exercise I recommend that you do everyday in order to prevent injury… watch this video and you’ll see what I mean, just trying to save a friend…

  • Every time I see a very muscular or low fat percentage person I always look at the back muscles near the neck and think there is a thin person behind the muscular body….

  • Wouldn’t diamond pushups exhaust your triceps before your chest? This is why I never put stock in it, since your chest is much stronger than your triceps, meaning you will never work your chest to failure this way. Perhaps putting this at the end of your routine when you have pre-exhausted your chest from the other exercises. What are your thoughts?

  • Pectus carinatum in my case is causing pectus gap and my inner chest looks a little bit ripped but the outer chest is where the fat gets accumulated in my case.What should i do?

  • My head has been filled with complete range of motion for years. I now believe partial reps have their place for sure and do what you connect with. Thanks Ryan

  • I was wondering, if I were just to only target my upper chest always. Would I then be significantly bigger at the upper part than I am today doing all “three” directions? I know the genetics plays a big roll. It was just some argumenting at work! �� I mean like would it like pop ut and the lower part stay like flat?

  • I was about to give up until I saw your video, I have the same issue you have, thank you so much. Good freaking job. I just subscribed

  • Okay, so was going to stick to inclined dumbbell press, but will try jammer or diner/sunrise rest of them is just too much effort to set up, especially when gym is packed

  • I’m really liking this channel, turning a lot of old training techniques on their head.., tried the close grip first exercise yesterday and I’m sore as f*** today. It works! Keep it going Ryan, much love from the UK

  • I started working out hard on my chest for about a year and no one even knows i have one now only when i tell them. It did bother me just a little bit back in high school now i don’t care much about it

  • Quality over quantity.
    I totally support your vision!
    It’s true… No matter what you do, if you don’t realize how the motions of your body works… The results will take longer and longer.

  • Dude, thank you so much man. I am a chest non responder, but that push up, man i felt it like crazy, brutal contraction i can finally feel my chest by doing push ups, thank you so much man, i’m speechless:D!

  • These are great. I really like the one, where you do the cables from your sides and on up following the fibers.

    I was wondering, what do you think about the research on the reverse grip bench press vs. the incline bench press?

    I do remember what you said about the Pubmed posse, so I wasn’t sure if two studies are substantial enough to adequately support the reverse grip bench and undermine the incline bench press.

  • Mate you’re chest honestly doesn’t look as bad as the keyboard warriar has made out. Also, your serratus development looks really good. Keeo going, n f the haters.

  • Does anyone have any idea of how many reps to push with the exercise “dumbbell press w. bosuball on bench”? is he just going 20-30 reps with all exercises? hope someone got an answer:D

  • I started crying cuz every one call me bone hest at school and i dont swim even though iam a good swimmer tried to join a swim team they started calling me freak i quite the team didn’t know what’s wrong with me and now iam going through depression hope this workouts work iam going to start tomorrow with hundreds of sets iam not going to stop hope it help me and thank you very much

  • Great content! Thanks!! Charles Glass is a beast! Your fortunate to train with him! Many many years of knowledge! Knows what does and don’t work! Thanks man! Tell Charles thanks!!❤️����

  • This guy needs a belt, he is a reverse rapper. Is his weiner out when he is talking? Gross!
    Pull you pants up bro!
    Imagine this guy spotting you, puke.

  • FYI, I did decline dumbbell presses along with other chest exercises. Nice full chest look. Now, with age years later, I have to work on upper chest dumbbell presses and push ups to avoid sagging chest. On the plus side, now I do a lot of push ups! Works the whole upper body!

  • Dude. This has to be the best tip ever. I’ve been trying to hit upper chest in my workouts but can’t seem to get the pump into the muscle. I just tried this fronternal rotation tip and it helped. I suggest trying it with incline dumbbell bench press!

  • Hi Jeff how are you doing
    I m from India (Mumbai) City
    It’s my first time Doing work out
    I m 33
    It’s hard but I do little and slow
    help me for make body pls guide me
    How can I contact you

  • The best advice he gives is body position/posture and angles. At least for me, since I started using Ryans exercises I’ve noticed much less strain on my joints. Really important for an older guy like me, wish I’d been using these movements since I was young, I’d probably have better joints now.

  • This helps a lot. I’ve always emphasized on my middle chest and now my chest is puffy, but lacks volume and that nice “cut” from the lower peck. I’m going to skip bench press for a month and just do upper and lower chest as well as shoulders to counteract it.

  • I have those same shoes and they suck ass. Rocks are consistently stuck in the tread. Running store told me they were self ass.

  • Hi, I just wanted to ask you a couple questions about pectus, Can you use your side muscles to move your pectus out and does the tip of your pectus get pushed out a bit more when you take deep breaths? Great video!

  • Holy shit. That internal rotation of the hand slightly during the pushup gives an entire new feel to the chest, and I only needed 10 pushups to feel it lmao. But isnt it bad to internally rotation to shoulder?

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • Those look like inflatable muscles… don’t look like real muscles for some reason.. puffy and air-filled as opposed to lean muscle.. he must be embarrassed.. what’s going to happen when he runs out of steroids? Or is forced to finally stop… Will he be on YouTube to face the music

  • Thanks for all your videos you post! Since I started your routines and advice in just a months time I’ve noticed more strength and more growth! I appreciate it much!

  • After reading the comment section i have a questions for you. I have Pectus Carinatum and really have been struggleling with it for the past few years. About 2 months ago I started working out and it feels really good, but there’ s still sticking a bone out of my chest. I told my mother I coudn’t stand it anymore so we went to the hospital and made an apointment for surgery. The surgery is at the end of this summer. Do you think this is The right decision?

  • luv the upper cut!, never thought of hitting the upper chest with a short stroke like that, it also conserves energy as opposed to a full sweeping cable pull that hits you with a ton more metabolic stress. This is like one of those little hammers that gets the job done without a lot of flailing around.

  • Thank you for the inspiration. I’ve been getting to the gym for a couple of weeks now. One of the problems i’ve noticed is i did certain workouts and tended to use my shoulders a lot (bench and dips) and i wasnt getting that activation that I wanted I will say my pectus carinatum is a bit more severe and dont want to get surgery. The incline bench tip really has helped. as well as the shoulder dislocation resistance band. I honestly thought i wouldn’t find any info on this and im really excited to see that it is possible with just a few tweaks to the same workouts. I can’t thank you enough.

  • Thank you brother for your helpful video
    I have pectus carinatum too
    And i feel insecure about it
    Ireally dont like to take of my shirt or wear a tight t shirt or shirt
    Im 24, i even have been thinking to do surgury but doctor said i dont recocommend it i also used to work out so hard to hide it and it was very helpful but it was still noticeable
    I dont know what to do
    I would be happy if you respond to my comment
    Thank you brother.��

  • Dude your content is LEGIT. Great info with great delivery and no filler BS. Best fitness channel i’ve come across. Keep it up man!

  • i invested in one of these olympic bars a while back, I luv it. This is going to be a great new upper chest workout I will start doing. I literally have no muscle in the upper chest at all, I would like to get that muscle development comming off the collar bone and running down center of the chest,.you dont see it often, because who works on their upper chest, probably one in 300,000

  • Think it’s important to say because of my own experiences but if you’re really struggling and you don’t suffer from the breastbone protrusion that it might be a more underlying problem, I found out recently the reason for my small chest was a muscle disease ��

  • When I do dips I feel it ache near my clavicle, I’ve talked to some people about it and they didn’t know why. Do you think it may have to do with the fact it may be hitting my upper chest? I’ve heard Cory McCarthy say something about a study showing decline bench activating more upper pec rather than incline bench, and a dip is at the same plane of motion as a decline bench.

  • I’m 40 fuckin years old, I work out hard af everyday, I look really good, but I’m not a beast. Should I just poke some juice or what?

  • A tricep bar or easy curl bar is a great option for your #1 dumbbell bench. Also double a resistance ban, going around the elbows really helps the pump and helps protect the elbows and maintains form.

  • Thanks for the tips Ryan my upper chest has always been small and your no bullshit straight to the point simple instructions are awesome. The landmine press was a killer I did it with no weight and I still couldn’t get 20 reps (I blame covid…and my under developed baby chest) but the connection is there and I can’t wait to see the progress after time. Cheers and keep up the unreal content.

  • lol it’s sad how we try to reconstruct and make life difficult for other people lol and make it more difficult to understand there was no tv magazine or any of that bullshit our ancestors where built and they didn’t have a gym you don’t need a fucking gym with weights or any of that shit our ancestors ain’t have none of that and there where muscular because they where always active and didn’t eat junk was no junk to eat anyways lol

  • good shit bro, I like doing the cable to isolate the exact same way before I do my incline presses… has helped me build a nice upperchest

  • When doing these lower chest movements, was the weight you pressed the same as always or did you have to decrease or could even increase weight?

  • man.why all the hate.this guy is on point and i have learned a lot from his vids and have seen mad gains.keep doing what you do brotha.disregard the haters.��

  • I love your workout tips! They are awesome! I’ve been adding them to my workouts! Do you have a whole program to follow? If so, what is the cost?

  • Nice. This should help with making my chest look fuller. Also, are there any exercises for the upper chest I can do on a pair of rings?

  • Fantastic videos Ryan! Well put together, polished and obviously the training and knowledge is way beyond most guys I’ve watched.
    Love the sound track you use by the way! Who is the artist and song?

  • That dips can be done differently. Push up and try to bring your knees to your chest while squeezing. You’ll work your chest and abs

  • Jeff some of your exercises are amazing, but some are just impractical and look fuckin stupid for anyone who doesn’t own a home gym

  • Sincerely appreciate all the variations that you engineer. Lifting since I was 12 (36 meow) years isn’t a hobby, it’s a lifestyle and a passion few understand. Any and all information is a golden nugget of knowledge to forge forward, despite injuries. Thank you.

  • Holy shit. Just 2 sets into the first chest workout and my upper and inner pecs are screaming on fire. Been watching your videos for a few months and my muscle growth has exploded. Please keep up the amazing content. Brother you are improving gains, confidence and personal knowledge with every video. My favorite gym rat online.

  • I got the biggest chest of anyone i know, pec bouncing puffer fish. All i did was close grip bench and heavy butterflys. All the time daily its a challenge to youreself and everyone around. Thats how you get big.

  • Ryan Humiston you are ‘the man’! Lol Im using considerably less weight, much higher reps than I ever done, and I feel like I’m working harder than I ever had before not to mention The horrifying targeted burn, and the soreness that follows! Can’t stand it even my wife and friends are noticing the gains after just 3 weeks or so. Thank you so much!

  • The name of this series should be “I went and learned a bunch of exercises from Charles Glass and now I’m gonna make YouTube money off of them”… or something like that.

  • This is glorious, I’ve been looking for “exercise to correct muscle imbalance” for a while now, and I think this has helped. Ever heard of Reenrianna Imbalances Redemption (Have a quick look on google cant remember the place now )? Ive heard some extraordinary things about it and my work buddy got excellent success with it.

  • Started that bar n weight exercise in the video today. Could def feel it as a benefit. I have to admit that I’m using your videos as my personal trainer…so many in the gym on Facebook between sets…not me…gotta work at it. Thanks Ryan!

  • GREAT and DIFFERENT upper chest workouts. I’m always searching for variety. With the same routines, sometimes gets boring. These upper chest moves WILL be implemented into my workouts on chest day at the gym, when the gym reopens. It’s 2 years since you posted this video and we are in a current state of everything being shut down due to the corona virus. I DO have a bench and some free weights in my man-cave and will try these most of these moves after I eat. THANKS AGAIN for the routines. Now, all I have to do is find a marker that will be visible and adhesive to my skin tone (sarcasm. I ain’ drawing SHIT on my Sergio Oliva, Sr. physique, HA!!!�� ) And, I did hit the button and ��

  • I just want to know, should I go on surgery and then work my ass off, or should I just start with gym now.. And try to cover this shit with gains..? What you think

  • You are 37,and I tried your workout I felt the burn right the next day I felt the shoulders as well though.Thank for your videos.

  • Love the videos. It’s awesome that he comes from a physical therapy background and focuses on exercises that avoid possible injury. I’m nearly 60 and have been getting back into shape and was looking for upper chest exercises that wouldn’t tweak my shoulders. I use P90X, and even that uses sketchy moves like upright rows.

  • just use some fancy words from the industry and have a real expert put you through some workouts and you can be a fitness youtuber too!!!! not saying what he puts out there is wrong or not good stuff but this guy just regurgitates what other people tell him, 385k idiots out there fall for it too hahahaha, Does this dude have a degree or any real experience other than simply just working out???? prob not haha