[FREE PHYSIQUE QUIZ] TAKE THE SUPERHUMAN PHYSIQUE QUIZ!. ➜ http://bit.ly/physique-quiz. [SUPPLEMENTS] SCIENCE-BASED SUPPLEMENTS THAT WORK! ➜ https://www.AlphaLion.com. [FOLLOW ME] ON INSTAGRAM:. ➜ http://www.instagram.com/TroyShred. [TRANSFORM IN 12 WEEKS!] WITH THE “BALLOON METHOD!”. ➜ 12 WEEK SHRED (RIPPED AF!) http://bit.ly/ShreddedAF. ➜ 12 WEEK BULK (MASS GAIN!) http://bit.ly/MassThetics. ➜ 12 WEEK RECOMP (+ MUSCLE, FAT!) http://bit.ly/Action-Figure. [OFFICIAL SUPERHUMAN YOU SITE] FOR AN EPIC 100% FREE EXERCISE AND WORKOUT DATABASE! ➜ https://superhumanyou.net. RESULTS OF TRAINING LIKE A PRO BODYBUILDER FOR 30 DAYS https://youtu.be/l-rgziMm7gI. ��Most of you guys are struggling to build your upper chest because all you are doing is pressing on an incline, which is a HUGE mistake. Today’s video is going to show you the ONLY 3 upper chest exercises you need to sculpt the “upper chest line” and grow your upper pecs. According to chest anatomy, the chest muscle is separated by the large pec major muscle and the clavicular head (aka “the upper chest”) These 3 upper chest exercises are going to force the clavicular head into growth with perfect activation and minimal use of surrounding muscle groups. While doing incline bench pressing is great, these are the exercises that will put the most targeted activation right on the upper pec muscle fibers.. Legendary trainer Charles Glass took me through an upper chest workout from h*ll and the moves that targeted the upper chest the MOST was while in an incline position, adducting towards the center of the chest as well as “pressing in” instead of pressing out. This is a unique movement but pay close attention to the first exercise I’m showing here in the video, and how the initial movement is a “press in” and not a “press straight out.” It’s the little details that will sculpt your body like a Greek God.. Upper Chest Workout From Video: 1. Angled Press In (leaning on a preacher curl machine). Make sure that you are “pressing in” to initiate the movement and do 3 total sets in the 10-12 rep range with 60 second rest times.. 2. Wide grip parallel grip incline chest press. Palms facing each other with a wide grip. As you press up you will have a slight adduction towards the center of your chest. The slight inward movement as you press up will maximize activation in the upper chest.. 3. Angles Upper Chest Flys. This one is maximum adduction. Focus on the adducting motion instead of the pressing motion. This exercise will give you a full stretch and maximum activation of the clavicular head. Also make sure you have a tiny pause at the bottom of the movement. Go light and focus on your form for 3 total sets in the 12-15 rep range.. 4. Floor pause press (bonus exercise). This chest exercise is done on a smith machine and is a great variation to the standard bench press. Pause at the bottom of the movement, and then explode up. Great way to shock your chest into hypertrophy! #upperchestworkout #upperchestexercises. -- SUPERHUMAN PHYSIQUE QUIZ (NEW!): http://bit.ly/physique-quiz. SHARE THIS VIDEO: https://youtu.be/JOLJklQQff0. SUBSCRIBE HERE: https://www.youtube.com/SUPERHUMANTV. SUPERHUMAN YOU WEBSITE: https://superhumanyou.net. INSTAGRAM: @TroyShred. -- This workout was created by legendary trainer Charles Glass, who trains me twice per week. I will have many more videos with Charles on the channel, and if you want to check out more of his content make sure to check out his instagram: https://www.instagram.com/thecharlesglass/?hl=en. ��Research used to create this upper chest workout video: https://www.bodybuilding.com/content/chest-training-7-ways-to-build-your-upper-pecs.html. https://superhumanyou.net/exercises/chest-exercises/. Related Video To This: https://www.youtube.com/watch?v=IQsaUPISXOs
Ready for some upper chest? Ran through a lot in 5 min of this video. 4 exercises that you’ve probably done before but added a few tweaks to them to make sure that you really make that mind muscle connection.. Also, went over what I think is critical when bringing up lagging body parts and that is focusing in on them. Don’t try to just hit them after a long workout but dedicate an entire workout to them each week.. If you have a good mind muscle connection and make an entire workout centered around hitting that weak body part then it’s only a matter of time before it becomes a strength.
How to build mass if you suffer from Pectus Carinatum or uneven chest development… If you enjoyed this video please like and subscribe!. �� Find out more about my FREE coaching school http://www.mycoachschool.com/. �� For My 1-1 Online Coaching please email: [email protected] You can also find me: Instagram https://www.instagram.com/mycoach_ben/. Website https://www.mycoachschool.com. Facebook https://www.facebook.com/mycoachschool/.. Warm up: ** Banded Shoulder Dislocations 2x10 reps. ** Pec Stretch & Self Massage (Door Stretch) 2x30 seconds. Workout: 1) Incline Bench Press 4x10 reps. 2) Dumbbell Pull Overs 4x10-12 reps. 3) Dips 4x10 reps. 4) Single Arm Cable Crossover/ Adduction 4x10 reps.. Votoxy vlog no copyright music. Dizzaro sunny day no copyright music
Build an Athletic Chest http://athleanx.com/x/my-workouts. Subscribe to this channel here http://bit.ly/2b0coMW. The upper chest is an area that a lot of guys struggle to develop. In this video, I’m going to show you how to get fuller pecs by putting the science back in 8 exercises for the upper chest. If you adhere to the principle of following the fibers, you will see how it is possible to add muscle to the upper portion of your chest much more quickly.. It starts with a bit of anatomy of the upper pecs. This area of the chest has attachments at the clavicle and the humerus or upper arm bone. The most important point however is that the direction of the fibers in this area run from up and in to down and out. In other words, when your arm is placed at your side and away from your body, the upper chest is responsible for bringing it up and across your body at an angle.. If you adhere to the direction of these fibers and mimic the movement in your chest exercises, you will more effectively hit the upper chest. The fact that the upper pecs have a separate nerve innervation than the rest of the pec major allows you to neurologically target the area even more with a better focus and contraction.. We all know that the incline bench press is an exercise that targets the upper chest. That said, there are limitations to this movement that prevent it from being the best move to hit this area. If you can incorporate adduction into the movement as well, then you would be able to get a better chest contraction.. The most important consideration for determining the effectiveness of the other upper chest exercise options is the orientation of the arms during the movement. Are the arms moving up and in and if so, then you are likely hitting the upper fibers of the chest better. Here I show you a few bodyweight chest exercises like the upper chest dip and the pushaway pushups. Each of these are performed with the arms placed in front of the body to effectively hit the upper chest more.. The one armed dumbbell shrug is an exercise that shortens the moment arm of the pecs and allows you to use heavier weights to hit the upper chest. You can opt instead for lighter weights and a greater range of motion by doing the landmine rainbows. Either way, you will see that the direction of the arm is the same. Any time you want to target the upper pecs more than the lower you have to bring the arms from the low and away position to a up and in placement.. Of course, training the upper chest alone is a recipe for an imbalanced physique. Athletes know that they need to balance out their entire body by training every muscle like it matters. If you want to train like an athlete, head to http://athleanx.com and get the ATHLEAN-X Training System. Build a ripped chest and a muscular upper and lower body while still maximizing your ability to move and function.. For more videos on the best upper chest exercises and chest workouts to build bigger pecs, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Ready to build those pecs up?! Then this chest workout is for you…. I wanted to share what I’ve been doing recently and it all comes down to modifying pretty much every exercise and turning it into a decline style of movement.. Which has done a couple of things, first my shoulders never have issues anymore because it opens them up and puts them into a more comfortable/stronger position but also increases my ROM on pressing movements. This is a big deal for me and I think it will be for you as well because I previously had hard time getting my chest to stay engaged and not letting my anterior delts and triceps take over but this definitely does the trick.. Let me know what video you want next and get after it! IG ryanhumiston
[SUBSCRIBE TO THIS CHANNEL] FOR FASTER GAINS: http://www.Youtube.com/SuperhumanTV. [FREE PHYSIQUE QUIZ] TAKE THE SUPERHUMAN PHYSIQUE QUIZ!. ➜ http://bit.ly/physique-quiz. [SUPPLEMENTS] SCIENCE-BASED SUPPLEMENTS THAT WORK! ➜ https://www.AlphaLion.com. [FOLLOW ME] ON INSTAGRAM:. ➜ http://www.instagram.com/TroyShred. [TRANSFORM IN 12 WEEKS!] WITH THE “BALLOON METHOD!”. ➜ 12 WEEK SHRED (RIPPED AF!) http://bit.ly/ShreddedAF. ➜ 12 WEEK BULK (MASS GAIN!) http://bit.ly/MassThetics. ➜ 12 WEEK RECOMP (+ MUSCLE, FAT!) http://bit.ly/Action-Figure. [OFFICIAL SUPERHUMAN YOU SITE] FOR AN EPIC 100% FREE EXERCISE AND WORKOUT DATABASE! ➜ https://superhumanyou.net. This video covers 5 Inner Chest Exercises to add mass to your chest and beef up your “inner pecs.” While it is very hard to directly target a specific section in your chest, it is possible to transfer activation to different sections of your chest. The best way to increase activation in your inner chest is to perform movements that have an adduction across the center plane of your chest and hold the “peak contracted position” as well as increase your grip from a wider grip to a closer grip on pressing movements.. It is important to understand chest anatomy so you can target every section of your chest during your mass building pectoral workouts. You have an upper chest and a lower chest when you look at the chest anatomy, but you actually have muscle fibers going in 3 different directions. This is why I recommend that you perform a wide variety of incline, flat and decline pressing movements with your hands in a closer position to properly activate the inner chest muscle fibers.. 5 FORGOTTEN INNER CHEST EXERCISES SHOWN IN THIS VIDEO: EXERCISE 1 CLOSE GRIP DB PRESS. EXERCISE 2 PINCH PRESS. EXERCISE 3 SIDE CABLE PRESS. EXERCISE 4 CHEST SCISSORS (PARTIAL REPS). EXERCISE 5 DB SQUEEZE PRESS (INCLINE + DECLINE). FULL MASS BUILDING CHEST WORKOUT (SHOWN AT END OF VIDEO). BARBELL INCLINE BENCH PRESS 2 SETS. DB BENCH PRESS 2 SETS. WEIGHTED DIPS 2 SETS. LAST: PICK YOUR FAVORITE 2 INNER CHEST MOVES. AND PERFORM 2 SETS EACH. LINKS TO RESEARCH AND ARTICLES ON THE INNER CHEST I USED TO FILM THIS VIDEO AND PROVIDE THE MOST ACCURATE INFORMATION TO YOU GUYS: https://www.youtube.com/watch?v=HtV1FIPyTEw&t. https://www.youtube.com/watch?v=Jpaw4BeWtVk. https://www.bodybuilding.com/content/are-your-inner-pecs-lagging.html. https://www.muscleandstrength.com/workouts/best-chest-workout-for-inner-chest-development. https://www.t-nation.com/training/tip-kill-the-inner-chest-myth. https://www.ncbi.nlm.nih.gov/pubmed/27100318. https://builtwithscience.com/chest-workout-science/. --
NEW CHEST VIDEO(05/19/2020): https://www.youtube.com/watch?v=Y-MN-Fj3FwU&t Lagging upper chest is an epidemic for bodybuilders. It looks great when it is uncovered, but you guys want a chest that pops up through your shirt. Use these tips to help you achieve that goal and let me know how it goes.. Anatomically, the upper portion of the chest attaches to the sternum which make it a difficult area to target. I teach you how to target that portion of the pec through frontal rotation of the shoulder. Compound exercises like the incline bench press are very effective for building strength and size, but using isolation movements like this towards the end of your workout can help maximize results. Be consistent with your workouts and you will see change.. I give free advice to anyone who has any questions about health, fitness, acne, or anything really. Find my email in the about section on my channel.. Subscribe for more! Instagram: JosephSchloeder
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: http://www.Youtube.com/SuperhumanTV [FREE PHYSIQUE QUIZ] TAKE THE SUPERHUMAN PHYSIQUE QUIZ! http://bit.ly/phy. 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 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]).
Certain basic exercises—such as incline flat dumbbell and barbell bench presses and decline barbell bench presses—build muscles on your chest.
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.
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.
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.
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?
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?