Tips to get a Bigger Chest The Intermediate’s Guide


3 Easy Tips for Building a BIG CHEST Fast!

Video taken from the channel: Buff Dudes


Grow Your Chest At Home: The BEST Home Chest Workout For Growth (NO EQUIPMENT)

Video taken from the channel: Jeremy Ethier



Video taken from the channel: Fit Media Channel



Video taken from the channel: Simeon Panda



Video taken from the channel: Fit Media Channel


The Best Science-Based Chest Workout for Mass & Symmetry

Video taken from the channel: Jeremy Ethier


The PERFECT Chest Workout (Sets and Reps Included)

Video taken from the channel: ATHLEAN-X™

How to Get a Bigger Chest: The Intermediate’s Guide — Tiger Fitness Dymatize and Brad Borland help intermediate lifters to beef up their chest size and strength by improving exercise selection and angles of. How to Start Building a Bigger Chest Before you start building though, you need to lay the foundation for growth, and put simply, strength is the only true shortcut to size. Fusing old-school.

Mass Workouts For Chest Mass workouts for chest are characterized by a few important concepts: reliance on multijoint exercises in a mass-producing rep range, multiple bench angles for the greatest possible overall growth, and sufficient volume and intensity to boost the hormonal response. For gym freaks, getting the perfect pecs complemented by a bigger and stronger upper torso is a dream. Mondays are observed as National Bench Days or International Chest Day where you can hit all of the bench presses and weighted dips on the right mark, but it may not always help gain chest mass. Here’s How to Build a Bigger Chest.

The key to increasing the size of your chest muscles is to eat more and get stronger. Build a foundation before you even think of adding isolation exercises. Eat More. Your chest will never be big if you’re underweight.

You need to fill up your frame by eating more. Check the guide to gaining weight. Moreover, a bigger chest just looks impressive, and not just to us.

A study published in Plos One found that women’s, as well as men’s, perception of the ideal male body included a muscular, wide. If you want a bigger chest, don’t just lift heavier weights train using correct from and follow the right tips, according to top India fitness star, Yasir. Going to the gym once a week won’t get you bigger. Pick a number of days to work out (3-4 is optimal), show up, and work hard, and you’ll see results quickly.

Here’s how to stay motivated to. You want to pick a weight with which you can get 12 reps – no more – so err on the heavy side. Say you get eight reps with a weight and fail – that’s no problem, just immediately reduce the weight by 20%-30% and finish out your last four reps.

Or an attentive spotter. Stand in front of a wall and press your palms flat against it at the same height as your chest. Slowly and with control move forward until your head nearly touches the wall.


List of related literature:

The chest program included here is specifically designed to help you achieve complete pectoral development as just outlined.

“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

Discover tips on choosing the order to perform your chest exercises, and avoid the most common mistakes people make when working their chest muscles.

“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

reps: Complete four chest expansions total alternating the direction which you turn your head with each opportunity.

“The Women's Health Big Book of Pilates: The Essential Guide to Total-Body Fitness” by Brooke Siler, Editors of Women's Health
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness
by Brooke Siler, Editors of Women’s Health
Rodale Books, 2013

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

Inhale deeply as you lower the bar till it touches the highest part of the chest (just above the nipples), then push it back to the starting position while exhaling, I perform eight sets of this super exercise, beginning with a weight I can handle for eight reps and adding weight till my last set is just one rep.

“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,

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

To build the pecs, expand the rib cage and keep the pecs high.

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

Choose one exercise from each group (for example, in Chapter 6 you could choose chest dip from group 1, incline dumbbell flye from group 2, and pec deck flye from group 3), then select one of the four workouts described to focus on what you’re looking for in a bodysculpting routine.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Section 2: Exercise 8: Evaluating Images of the Chest This exercise consists of using images of the chest to give you practice evaluating chest positioning.

“Workbook for Merrill's Atlas of Radiographic Positioning and Procedures E-Book” by Bruce W. Long, Jeannean Hall Rollins, Barbara J. Smith, Tammy Curtis
from Workbook for Merrill’s Atlas of Radiographic Positioning and Procedures E-Book
by Bruce W. Long, Jeannean Hall Rollins, et. al.
Elsevier Health Sciences, 2015

Section 3: Exercise 8: Evaluating Images of the Chest This exercise consists of using images of the chest to give you practice evaluating chest positioning.

“Workbook for Merrill's Atlas of Radiographic Positioning and Procedures E-Book” by Bruce W. Long, Jeannean Hall Rollins, Barbara J. Smith, Tammy Curtis
from Workbook for Merrill’s Atlas of Radiographic Positioning and Procedures E-Book
by Bruce W. Long, Jeannean Hall Rollins, et. al.
Elsevier Health Sciences, 2018

Alexia Lewis RD

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

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

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

  • Mind connection with the chest 1:16


    1. Incline Dumbbell Press 1:56

    2. Barbell or Dumbbell Bench Press 3:22

    3. Dips 5:00

    4. Banded Push-ups 6:07

    5. High to low Cable crossovers 7:08

  • Cool I was discussing How to train that part of the CHEST with my bro Yesterday.. But Its gonna be hard to do that one in the gym considering other people are pumping too. Great Idea Though Its gonna take to much time considering my time frame.time under tension amd rest time

  • Hello sir… U r a great teacher…. Whenever i do lunges i hurt my long head bicep femoris from its origin at ichial tubirosity… Eventually affecting my running and sprints… I searched like hell but could not find solution and exercises that would increase strenght in my hamstrings… Please help me solving this problem sir… I am 5.8 feet and bears 82 kg weight… Thx

  • This is such an awesome video. The chest is such a complex muscle, and I came away with practical advice on how to attack the chest area, thank you Jeremy as always!

  • I am so happy I built my own gym at home for half the price so I can do all your workouts! My word does this ever make my chest pumped! Thanks a lot Jeff I learn something every video you make!

  • It must be awesome to be so fit and lean that you can highlight muscle fibers on your body with a Sharpie for educational purposes.

  • Thanks! My “Home Gym” is 2 sets of Resistance Bands in my garage and while I lack the ability to use a bench, I can replicate each exercise and still cross over, but I required a refresher to imagine the engineering with a door and bands, plus double anchors. I can connect both 50 lb bands looped through anchors at the side jam and I can adjust with the same infinite settings of the cable machine! I’m post op 1 year and light weight, high reps and 64 rebuilding and ahead of Jessie. ��

  • 1.[ 01:10] Close Grip Push-Ups
    2.[ 02:32] Decline Close Grip Push-Ups or [ 02:57] Wide Reverse Grip Push-Ups
    3.[ 03:37] Dip Push-Ups
    4.[ 04:51] Inner Chest Push-Ups
    5.[ 05:36] Sliding Chest Flyes or [ 06:56] Bed Sheet Flyes

    [ 07:32] Sets

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from Next Level Diet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.

  • only problem i have with this is the drop sets, i cant occupy 2 machines at the same time, if i leave the cable machine then it will be taken almost immediately, gyms where i’m from are small and only has 1 cable machine

  • 1.Flat bench press
    4:29 cable cross over.
    2. incline dumbell press
    5:30 low to high cable cross
    3. dips
    6:07 high to low cable cross.
    4. Band push ups.

  • So for example I do 4 sets on bench press do I do the horizontal cable crossover only once after those 4 sets or do I do a set of 15 for each set? Also since its 6 8 10 12 do I start with heavier weight and then take off weight for each set? Sorry new to this

  • I watched this vid a year ago when I was skinny I’m 180cm tall and I weighed 49kg I tried different chest workouts but my chest just wouldn’t grow this video saved me I’m at 80kg now you changed my life like for real

  • Why 4 sets x 6, 8, 10, 12 reps? Is that a pick a number of repetions or do each set with the corresponding number (changing weight?)?

  • For weeks I’ve had an issue where I get a sore shoulder on my non-dominant side on chest days. I wasn’t sure what I was doing wrong. Last night I focused on pulling my shoulders back when doing my bench exercises, no shoulder pain. I could also feel the activation in my pecs a bit more. THANK YOU!!!

  • @Athlean-X: Any ideas for those who don’t have cables at home? Would like to have alternative, ’cause I always do my workouts at home

  • Way late discovering this page. That said, I really appreciate the anatomy breakdown behind each exercise. It is empowering to understand the movements. Thanks!

  • Arnold says to always touch the dumbells at the top and no matter how many other people tell me I still listen to him and always touch the budnbells at the top of the flys.

  • How many times should we repeat this workout in a week? Once? If I do a push/pull/leg scenario I would be doing this 3 times a week, if so then I would be killing my gains, Right?

  • jeff thank you so much i have been using your perfect series workouts and my fat loss and muscle gain have exploded in 4 months. your knowledge that you deliver for free is incredible i will definitely be investing in your paid programs if the free ones work so well.

  • Love your science behind all this. For someone who does not have a spotter and has had shoulder injuries would a flat dB press be sufficient?

  • I need a whole gym to workout like that but I dont like to work out I’m front of people and I am not gonna buy all this equipment so what should I do.Nobody bash me.

  • I need to work off a couple of Balogony Samitches So I’ll just do the first one and the last one>>>
    I just want to be Flat Chested but that aint gona happen>>>Everytime I still get tightened up but still bigger pecs never can get flat>>>
    It’s either boobs or peks>>>HAHAHA

  • What home workout would you like to see me cover next? Comment below! Hope you enjoyed this one, give it a shot and let me know how you like it!

  • 15 sets for one chest workout? Vs later saying that 10-20 sets per week is optimal for growth, only way this really makes sense with the same logic, is the classic bro split, which is something he doesn’t recommend necessarily

  • My wife calls me buffalo butt. That’s the closest I’ve come to anyone calling me buff dude. Lockdowns are making people fat and wives angry and a little sarcastic. ��

  • Thank you! Been working my chest for a few months now. Not since I saw this video. Now I actually feel the other sides of chest being worked. Searched for side of chest exercises to get rid of the side chest fat. Now thanks to you that mission is under way. ������������

  • Can someone explain why the reps with each set go up. I generally have less energy to complete a set as the workout goes on not more.

  • I dont have a cable machine to do the chest flyes on… Only dumbbells. Should I do it on the dumbbells anyway or just skip this exercise?

  • i squeeze every time i do an exercise and i get a really weird Feeling in the chest. i donno if its underdevelopped or what? maybe i shoudent do that?

  • Decline bench press got to be too awkward for it to be safe for the equipment I have. Not strong enough for dips. I’ll have to figure something out with bands, I guess.

  • This exercise I got it from Athlean x. Is the cable press. You can angle it with a bank for a different emphasis. And also it alouds you to have aduction.

  • Yesterday I followed his shoulders routines program to the last detail. I printed it and took it with me.

    Man it’s a body destruction it was not a body building, even with with low weights.

    But today I feel great and my shoulders are a bit bigger and rounder.

    He said to do this program once a week. I’m thinking of doing it twice, just to see what happens.

  • First time visiting your utube site subscribed instantly, Great tips a lot of them l knew already been lifting on and off since 1971,Old school lifter, Stay strong!

  • You have taught me so much and have been an absolutely amazing revision source on my journey of becoming a personal trainer and also getting in shape. These videos are so perfectly put together and they are so well informed, thank you very much. <3

  • The problem with the barbell is an issue for me too and I’m naturally Barrell chested. I wonder if the overall size of ones chest is a factor?

  • Holy moly!!! So good!!! Love the notes about individual variations. I’ve found that variations in hip socket orientation have had a big impact on specifics of development of hip rotator and quadriceps development. Recommending you to all the rowers in my life!

  • THIS WORKS!! Yea this video is a year old but I’ve been doing this workout for like a month along with his other similar videos and damn I’m impressed (just the workouts alone, cuz I still eat like shit lol) Although, I just do normal pushups because the band is so uncomfortable. Sometimes I try to balance a weight plate on my back tho.

  • Hello! Have a question! What if you want to work on the chest but not necessarily want to have big arms! They can be lean bun not that oulala��

  • Late comment but,

    I have changed my routine recently from a upper/lower to a Back/Chest, Shoulders/Arms and legs routine 2x per week each. These science based workouts show things that most videos like this do not. I plan to almost identically copy all the exercises you have mentioned in these videos so thanks for that.

  • I’m a buff dude. I buff and detail cars all day. Managing a buffer is literally making me buff. That damn thing is heavy and requires delts, shoulder chest, core and back strength. Who woulda thought buffing would make you buff? I’m getting paid to buff lol.

  • I just watched a video where you said we should have 10-20 sets per week for a muscle group.

    So this sample (total 15) is in case of a once a week chest work out?

  • I’ve been doing this for a couple months now (ever since my gym opened back up), and I gotta say, it’s just not working for me. My bench press alone hasn’t gone up. Scientifically, yes, this is the best. But maybe for someone who’s already at a point with their body that they approve of?

  • Hey everyone!
    I hope you’re all keeping safe. I filmed this vid about a month ago just before the pandemic hit. I was going to save it until it’s all over, but I thought I’d just share it today on #InternationalChestDay watch it and save it for when you’re able to train at a gym again.

  • Thanks Jeremy, your videos are always so informative and well structured. Thanks to your advice I’ve been using more mind muscle activation and it’s definitely made a difference in size and form!

  • Literally the only Fitness Channel I am subscribed to.

    straight to the point
    science based, without bs
    showing every move visually
    putting focus on showing exercises
    instead of showing off
    detailed without being boring
    And many more.

    Fantastic mix, you deserve every bit of recognition.

  • Hi idol jeremy. Please make a video/vlog regarding “how to fix uneven muscle”. I’m following all your programs and sets. But i’ve just build an uneven muscle specially in my arms (biceps and triceps) Thanks idol in advance. GOD bless. �� (hope you reply)

  • The real challenge to this routine is going back and forth to the cable machine and not finding a random dude who jacked yo spot. ��

  • is he suggesting this workout for 1 week or just one chest day? because i am planning to do 2 chest days a week, is it reasonable doing this workout twice a week? i am a noob pls help

  • Is it normal if when I do low to high cable crossover I feel my front deltoids contract harder than my upper chest? Or Im doing something wrong

  • Why is it that you have exercises targeting the whole chest, but still have other ones to target separate areas, like upper and lower chest? Why not just repeat sets of the whole chest?

  • When Jeremy decides wether or not to add a workout to his routine: “What does this EMG study say about it?”

    When I decide wether or not to add a workout to my routine: ‘Huh push ups… that will work”

  • Good videos brother and looking good.
    When i do a good warming up i feel more powerfull in weights as in cardio and prevents me also from injuries i and stiffness.

  • He is using only 10pounds/kg dumbbell max for all those workouts variations it means you don’t need to lift heavy to grow your chest it’s all about proper form and isolating your muscle fibers, great workout video ������

  • Thank you very much for your advice, it’s very useful to increase our cheat.
    I’m beginner and with your videos I can take good cues to do a good excercise. I appreciate your very useful videos ��

  • Bro your workout for chest is supper and it really helpful. As a beginner you are my model. I learn alot from you bro. Thanks and God blessd.����������������������

  • I’m curious to know, when I’m doing push day, would it be ideal to pair this workout with the perfect tricep workout? What about the perfect back and bicep workouts for pull day?

  • Hey man! You hear this probably every day but fuck i love you videos! just one question tho. i have been doing chest workouts but i can’t feel anything in my chest, so what about the position and how to make sure you have the right position when working your chest!?

  • I have a question. I saw you had you reps at 6, 8, 10, 12, shouldnt you start with higher reps to warm up for the heavier weights. Thats what ive always did.

  • I really appreciate you Simon Panda! I’ve been doing dumb bell flies the wrong way for over 5 years now. And thank you for the tips on dips to target chest, dips are one of my favorites exercises and now I’m going to incorporate the dips in my chest routines.

  • Subscribed. Cruised a few of your videos. I like the simple explanations and clear demonstrations, combined with the emphasis on key points to get the most out of each exercise. Especially what to avoid to prevent injury.

  • to celebrate 1M views on this video, we’re giving you FREE written workouts and great tips, sent direct to your inbox sign up at

  • I could not do more than 145 on my press for reps no matter what I did until I upped my weight by only 5lbs on my tricep workouts. I immediately went up 10lbs on my press. Such a great tip. Thanks dudes!

  • Dumbell bench press is definitely limiting when you go heavy enough. The dumbells at 120 lbs get so big, if you go too far down, they’ll easily touch your chest before a bar bell does, and can tilt from the force of it. Either pushing you too wide and out of control, or messing with your grip and wrists. With enough weight, I’d say rom becomes a little bit less important, you’ll definitely still get a good work out at that weight. Just a heads up to safety wise to any one lifting. Mixing with the barbell too can help give that balance so, be safe guys, injuries are never worth it.

  • DON’T you NEED a BEGINNER to STRUGGLE through a beginner’s workout? This guy LOOKS like he’s been WORKING OUT for, I dunno, at least a MONTH! Heck, he could coach the BEGINNER!


  • Kudos to Jeff! If I could do it all over agin I’d major in anatomy/physiology or sports medicine or something along those lines and become a trainer. As a 52-year-old man, I’m realizing how much health affects a wholistic life.

  • hey simeon, ive been working out for quite some time now but cant seem to find out how many sets and reps i should do.
    i do push,pull,legs and try to go 6 days a week so i can train all of them 2x per week. than i want to train once for strenght and once for size but i dont know how many sets and reps i should do for size nor strenght, i normally do 3 sets of 12 reps for almost all exercises

  • Great work Simeon, U motivate Me alot, Please I do need your help with recommended list of Books to enhance my understanding of my work out/routine….. I’d would appreciate the gesture….Thanks

  • Please my brother am a poor guys just want to make my family live in average life just support my channel big 70 strongest fitness warriors

  • I’ve never done the dips leaning forward…. in the gym right now. Just did a set of 10. Yeah, i felt each rep.��. Will be doing more leaning dips.✊��

  • I honestly love this channel. There is so much information and different exercises for every muscle. I really am glad I subscribed to this channel. I love the content. Keep up the hard work.

  • Not wishing to detract, but he is clearly not a beginner. Yeah, he’s showing how to do it because being for a beginner anyone could, but this doesn’t inspire me to get off my arse, it makes me feel “shit, I don’t look like that and likely never will, so what is the point of this one?”

  • There’s no beginner that can do this many different sets. Start with doing the bench press for a couple months. Then slowly add in the other exercises. Your muscles will tell you which you can handle.

  • Made more gains with advice from your videos in the last few months, than all the previous years I been going to the gym, paying for personal trainers, etc. Cheers mate.

  • Great…
    I am waiting for my folding bench to move to the next level. I am 53 growing with your great clips all the way.
    Cheers from NYC

  • on the barbell bench, bringing the bar above the nipple line with elbows flared out is a great way to fuck up your shoulders in the long run. If you bench like that expect to be one of these guys who moans about shoulder pain all the time.

  • I did all types of pushups at home and other stuff, and from my personal experience I say that this helps you up to a certain level, but building stronger chest, wont work. Those athlets you showed from gymnastics, they also go to gym and spend hours every day training hard.

  • 7:45 I don’t get it if I’m doing the Day 1 exercise on Monday and Day 2 exercise on Thursday what exercises should I do on the lower workouts both Tuesday and Friday??

  • This is way to much for a begginer! You do all this and you will overtrain!! Not even most competitive bodybuilders do this much work!! It’s ridiculous!!!

  • The one thing I disagree with is the weight and reps. You have to lift heavy if you want to get big. 3-5 reps heavy, HEAVY weight.

  • That’s actually not only a beginner workout. I build most of my workouts like this, have a similar physique to that dude and have been training for 7 years now.

  • website


    rose tea����

    ¤mango puree aamras आमरस����

    ¤ मैंगो मस्तानी mango mastani

    ¤crispy corn bullets/fried corn तले स्वीटकॉर्न����

    ¤Lauki tomato juice लौकी टमाटर का रस;&#57157;&#55356;&#57168;

    twisty sandesh बंगाली संदेश����

    boiled bhutta-cooker,microwave����
    माइक्रोवेव व कुकर में भुट्टा उबालें

    आमरस mango puree ����

    ice-cream sundae ��

    सांबर वड़ा चटनी

    masala khichia papad

    eggless pav recipe पाव रेसिपी

    पावभाजी की भाजी bhaji for pav bhaji

    चना जो़र गरम / चपटे चने flattened chane

    boondi raita बूंदी रायता

    लच्छा प्याज़ onion ring salad

    Cheese burst pizza,pizza sauce,cheese spread

  • Great job Jeremy! I am a sport Physiotherapist and I use a ton of stability work with patients and high performance athletes. Because I work with dancers and artistic athletes focusing on lengthening through strength and controlling hyper-mobility are regulars for me. I really liked the way you explain the exercises and functional movements. Nicely done.

  • I been in prison for a crime I took for my brother all we did is push ups and people laying back to back push ups 600 a day ramens noodles and I got jacked in 4 months so people where bigger they top bodybuilders no bull monster only 1 year in crazy but u dont need waits at all

  • Really enjoying your channel. Getting back into the gym after a lot of quarantine time off has literally been like starting over in many areas. Making new gains every time I work out now feels great. Love the new techniques and the science behind it.

  • Very informative. Calm and positive tutoring without all the excessive yelling and putdowns like we’re in boot camp.

    I feel like with luck the entire closet might fly off during flying chest flies.

  • I always had trouble developing chest. Just got shoulder hypertrophy from benching. Has anyone tried these out? Seems like I should start back from basics.

  • Definitely need to release a Playlist with the background music you use in your videos so we can add it to our workout Playlist ����

  • coach jeremy, can you make a video like push,pull, leg-abs work out from home for male and female no equipment please? because today is very hardly badly going to gym. thank you in advance

  • I got my diet plan from Next Level Diet and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about this.

  • Thanks for the variation on the cable flies. the one where your pulling downwards, never would have thought about that method, respect from the uk brudda

  • Honestly, this is how all bodybuilding competitions, including Mr Olympia should look like and this sport will be beautiful again

  • With the rep count going to from 6 up to 12, would you recommend starting with heavier weight, ending with heavier weights or remaining the same?

  • Quarantine Muscle Growth

    Resistance bands

    For anyone who’s only got resistance bands, you can still bulk up and build a significant amount of muscle. If you can do 20+ reps with the resistance bands then just maintain because you aren’t going to reach muscle hypertrophy. But if you have at least 3 different resistance bands, and you can do 15reps, then you will different reach muscle hypertrophy. Just make sure you have good form, slow your tempo down, and aim for 8-15 reps, usually 2 reps behind failure for the first set, 1 rep behind failure for the second set, and failure for the last set. I know a lot of people say this but it’s true, ‘Resistance is resistance and your muscles can’t tell the difference. If you still have doubt that resistance bands build bustle, and you want to know how resistances bands compare to free weights and how you can build muscle with them, watch this:

    Pull up bar

    I would recommend buying a pull up bar because it would make your back and bicep development to the next level. If you don’t have a pull up bar you can still attach the resistances bands to a door anchor.


    Chest: Bench Press = Push Ups with added resistance (Very similar in muscle growth, almost identical.)

    Shoulder: Lateral and Front Raises = Banded Lateral and Front Raises

    Triceps: Close Grip Bench Press, Dips, Tricep Extensions = Diamond Push Ups, Chair Dips, Banded Tricep Extensions

    Back: Pull ups, Rows = Pull ups, Banded Rows

    Biceps: Chin ups, Bicep Curls = Chin ups, Banded Bicep Curls

    Legs: Squats, Lunges, Calf Raises = Squats, Lunges, Calf Raises with added resistance

    Core: Sit ups = Sit ups with added resistance

    Training split

    2 days a week: Full body, full body
    3 days a week: Upper, lower, full body
    4 days a week: Upper, lower, upper, lower
    5 days a week: Push, pull, leg, upper, lower
    6 days a week: Push, pull, leg, push, pull, leg

    If you do everything correct and continue what you were doing at the gym the the replacement exercises, you should see similar muscle growth.

    Took me ages to get the info and write this, hope it helps.

  • Awesome!, great way to show someone how to progress from beginner to advance with no weights, Thanks for producing and sharing your workouts

  • This was really helpful my guy. For your first point i was wondering why i wasnt feeling it in my chest ONLY in my triceps, didnt know i had to contract my shoulders and sort of arch my back.

  • Thank you. This was very helpful. Now to figure out how to even out my chest. The left one is slightly bigger than the right. It’s gonna be weird engaging just one.

  • Love how guys who are thin and small get cut and all of a sudden want to tell how to get a big chest. Dude your chest isn’t big bro.
    Big chest
    Shoulder press
    Smh dude isn’t even big

  • Hey Jeremy, I like your page dude it is HIGHLY SKILLED. It has super proffesional stuff and tons of academic research BIG RESPECT BRO. As a Personal Trainer myself with 15y of experience, I must say I’m inspring by your knowledge and of course from the way you’re feeding us with that information, so I want to thank you bro. You got one big fan out there so 2,100,001. Cheers.

  • Had a chest surgery years ago. Pecs have been cut off my midline chest and put back. Ribs broken. I can’t seem to get past 170 lbs max bench. This sucks.

  • Seriously, I did this Workout today, as i was supposed to do it. At the end i wasn‘t able to perform one Single regular Push up. My muscles were sore…. literally���� amazing

  • I know these are the correct ways to do these. Of course it makes a lot of sense. But I’ve been doing that and it’s not working for me. I keep my shoulders back and shoulder blades squeezed in and let down the barbell just like that each rep. And I’m still not feeling it in my chest. Nor seeing am I seeing chest growth. Yeah my pecs get sore when I lift. But only if work out hardcore and do a bunch of different things. Even tho I can sometimes get my chest sore. It doesnt grow back. I eat very well, I get over a 100 protein every day.. I also take bromelain and papayan suppluments so that I digest the foods easier for better absortion. I sleep well. And I’m not too stressed or anything. I’m just not seeing growth. Never have no matter how long I stay at the gym. Years and years and never see any change. I cant increase in bench. I’m stuck at 225 on a clean well performed rep. I’m 28 years old. Still flabby with no definition. 200lbs 5’11. I do not gain muscle at all guys

  • Interesting, this has been very helpful about locking out, also working on triceps. I guess working on your back is also very important to stay/get buff??

  • I was reading these and was like whoa this guy can do 40?! But then you use pounds and we use kg haha 40lbs isn’t that much for flys guys relax ��

  • Hey guys I found a legit source if anyone wants top quality gears you can txt directly or WhatsApp this
    #: +1(202) 643-1409
    I have been dealing with this source for 3 years and never had any problems with my package. I did my first cycle from this source and that’s how I got my body transformation he even provides good diet and workout plans.

  • Love the vid and the information thank you. Probably doesn’t need to do chest flexes after every routine though. We get it he’s yolked lol

  • well if i’m going to trust anyone with workout tips, it’s going to be obi wan kenobi.

    also, this dude is doing 40lbs on his fly’s �� I just raised up to 20lbs