How to Build A Defined Chest
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Published 2020-09-13
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How To Do Chest Dips For A BIG Chest!
• How To Do Chest Dips For A BIG Chest!
How To Incline Dumbbell Press - The Right Way! (GROW YOUR CHEST)
• Grow Your Chest with the INCINE DUMBB...
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Video - • #1379: How to Develop the Upper Chest...
“How to Develop the Upper Chest“
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All Comments (21)
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I’ve found flat bench and incline dumbbell press to be better than incline barbell. Dumbbell allows you to close the chest and get better range of motion and size.
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Incline dumbbell helped me the most
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Adam, dude your point on teaching the retraction and depression of the scapula through incline press over flat chest press is fucking brilliant!
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I saw my MOST upper chest progression during my 2 years of incarceration. The gym got closed for 4 weeks(don't ask lol) and I resorted to Push Up Protocol (25 push ups, rest for 2 mins - get to 500 at least) My chest BLEW UP! This was after 1 year of Heavy weight lifting, incline bench, flat, cables etc. One month of Push Up Protocol, 3 days out of the week gave me unreal results. BUT, it's a gruesome workout mentally and physically to do. I would get to 700 or so and it would take me 2 hours.
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Amazing info. I have large double jointed shoulder blades. I have always had issues retracting them to set up for a big bench. I switched over to incline only, and the position helps me line up my shoulders perfectly.
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I actually love doing decline reverse close grip bench press. Unbelievable results you could actually feel the tendons and muscle fibers tearing down and twitching. You got to give it a try. Kind of a pain in the ass getting in and Off the Bench but once you're in there you'll be able to really smash a lot of weight and feel it the next day
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I didn't know how much of the best of the best Incline Dumbbell Press is until I watched this video. Thank you very much for your help
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Great and kinda crazy to hear them saying this because I literally just in the last couple weeks, stopped doing flat bench and only do incline and overhead now at every angle, and going heavier on the incline, and the results are immediate.
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The variation that worked for me was BB flat, Incline DB press and Dips. Flat gets mass while the DB incline and Dips give a more aesthetic and 3D look.
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I do barbell flat bench, OHP in strenght rep ranges. In higher rep ranges I do variations of those but those are either 45° incline as OHP variant and close grip for bench press. I also do dips and 30° incline dumbbell press as accessories with even higher rep range.
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MindPump Adam said to retract my shoulders to get more into the chest during presses…. Thanks! Cause I been trying to develops mines! Anymore chest vids would be great 😁👍🏾
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You guys are great. Love your stuff
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This is gold.
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Everyone's different, but I found different variations of pushups have built up my chest more than any benching. Especially weighted and pushups with rings. My pecs have become one of my best body parts.
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surprsingly out of the three. Decline was the one that gave me significant definition and aesthetic changes, and it happened quickly. There are also some interesting studies showing greater overall benefit of decline over flat.
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Incline pressups then flat pressups is what I do for chest along with dips and resistance bands flys
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The bench also has the most studies done about it, and there a study showed there is not much of a difference in activation in the upper chest and mid from flat to incline. Well it's a small difference, but if I'm being honest if you get a heavy bench, your upper, mid, and lower will not be small. My friend use to call me a pirate because I had a sunken chest, I can now press 405 and my chest is huge.
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Try incline 30 degrees barbell press close grip and stop jus bout a few inches of the chest that full tension jus around 90degrees
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I heard the press is also a good excercise for upper chest
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I tried reverse grip bench press, my upper chest sore next morning. Part of my chest routine since then
