The Best Muscle Building Exercises For Chest

what is up guys so this is gonna be the first installment in a new series for you guys so I've wanted to put together for a while something I kind of build upon and continue upon and like always I want to have some good informations that just slapping something together and throwing it out there so my idea was this for this was to give you guys some real tangible things to use in the gym specifically the best exercises in my opinion to use to get the most bang for your buck the most out of your time in the gym and now I have to do a little disclaimer because I do disclaimers before all of this stuff again these aren't a decree from Appanna Mountain saying that these are the absolute this way no other way for doing something else you're a bad person just my opinion based on the principles around which I build exercises also exercises really to be perfect or as close to perfect as you can get really need to be tailored to the individual so there's gonna be times when these exercises don't fit or don't work for someone but when I'm giving information to thousands of people obviously I can't go on an individual basis so it's nothing these videos and these exercises selections aren't perfect they still should ideally be tailored to you and your body and your pathology your injuries whatever you've got going on your goals but I so just want to put something together and not be you know kind of paralysis by analysis and not putting anything out there because I feel like it's not perfect so if you haven't followed along before watch some of my other videos I have a video called like what makes the perfect exercise the perfect muscle building exercise and really it's a set of principles that you should build exercises around in my opinion and this is all for the goal of hypertrophy you can make that argument the sub carryover and other goals as well too but I'm the hypertrophy coach so we're talking about the best most efficient exercises for building muscle so those parameters are bracing profiles and alignments and I'm not going to go into the details of those you can watch that previous video but that's what these exercises in this exercise selections are built around so for each video each body part I'm going to give you two exercises so the reality is there's you know lots of times I'm giving at this moment in time my top two you know I can really expand sometimes number three is very close behind or four is close behind so again it's not exclusive you know there might be another exercise that's just so down close but when I'm basing this off of is what I've done for myself for clients for tons of people and actually seen results be produced so it's built on principles that make a lot of sense in science again those three principles around which you build exercises and I like to say the battle-tested they're things that like I said I've been doing some of them myself for near two decades and then for over a decade with a clientele of quite a few different people I'm so again it's it's what I think it's the best decision my best decision at this point time for these exercises and I also wanted to give to because I really want options that work for everybody so you know every gym is a little bit different every setups a little bit different I don't want too much specialized equipment in this exercise selection and I want generally one that might take a little bit of setup because I got to give you my real idea of perfect and then I want to give one that's pretty much no setup but I think like every single human being on the planet is gonna have access to the equipment that you would need for at least one of these barring you know you're working out with some bands you know in your house that I can make the perfect exercise with bands and bodyweight in the house so that further to do you know this first installment is gonna be chest the best to chest exercises when I say the best obviously you're not just doing one exercise in your workout depending on how you're doing your workout you know maybe you're doing one if you're doing total body maybe you're doing two maybe doing three maybe doing for this is not a discussion of how many exercises or how much of volume there should be this is if you're going to kind of build your workout around one exercise you're gonna prioritize an exercise this is after your warm-ups after your activation whatever you do your first working exercise I would prioritize your workouts around these I would build them around these these are the ones that over time I would spend the most time trying to prove execution and trying to improve intensity meaning the loads that you're using so in all honesty for most of these examples I'm going to give these are movements that I will do between the two of these 95% of the year you know occasionally when I take a recovery period or something I might switch to another movement just because no movement is perfect and it's good to give your body a little break from those exact patterns exact movements but for the most part this is 95 percent of the time I'm building workouts around these exercises I might change other exercises sometimes I might change things when I'm doing metabolic or pump work or volume work but these are the ones that are my bread and butter the ones that I'm sticking with for long long periods of time where I look at like five years from now if I've made progress like if I haven't made progress on these movements in five years I can almost guarantee I won't have made significant progress in my body so again execution should always come first it doesn't necessarily take a long time and then push the other variables then push weight then push load and always revisit execution the reality is as you try and work harder and harder you use more and more weight it gets more and more challenging it's just natural for your form to slip just a little bit so just short bouts of time sometimes going back clean up that form re-establish your baseline and then move up from there but the vast majority of the time you should be working more on increasing load than you are on execution unless you're just self-admittedly or from someone that's respected outside source just tells you your form is absolutely horrible so my top two exercises the number one that will take up I would say this is probably the best option but takes a teeny bit of setup is banded incline barbell press so again I like incline first and foremost because I think it allows for a little bit more freedom of motion at the shoulder joint so more people can get greater range of motion as far as what your pet can actually doing can actually do on an incline and then as well from there so you could just make the army from an aesthetic standpoint doing an incline properly will biased more upper PEC fibers and again I think from an aesthetic standpoint most people need more work their Y bands you know the simple version of this and I've covered this another post as well too is that's the whole profile thing basically whenever you're doing the press you know the the sticking points the bottom for 99% of people work when you can't get it up you get stuck right here if someone touches the bar just a little bit you could get that last bit a little bit more on your own so if you really you know what the PEC influences the shoulder joints so if we're looking at how much load you can have in your hand basically you're weaker here and much stronger here so on one rep if you were literally doing as much weight as you could possibly do or your failure rep right here this will be a lower weight and this will be a higher weight of what your body is able to tolerate and that's all we're trying to do with Bain is reproduce there so I'm gonna go give you a couple videos to watch as far as options for band setup goes I prefer reverse bands meaning bands from the top down as opposed from the bottom up it's just a slight preference and it's based on feel from a math standpoint from a numbers standpoint it's very very nominal differences between the two they both produce the same effect as far as the weight in your hand is heavier at the top and let the bottom and that's the whole goal so sometimes it's a matter of semantics as well - people get a little bit too caught up I think on how do I get it from the bottom how do I get it from the top I didn't go to school for that guy so I'm going to show you how I did with a couple examples here but sometimes I just say you gotta you gotta MacGyver it you know so you got a look at what doesn't move attach a band to there I've shown in previous post use these things called daisy chains you know google that amazon that you can buy them for like 20 bucks they're basically these pieces of fabric that are designed for rock climbing they're tested like 5000 pounds and they have a whole bunch of loops in them so you can attach that to anything and then it gives you a bunch of different points to attach your band to so it doesn't make you just stuck with how a rack is set up or something like that yeah I'm so again I like a banded barbell press and I'll give you a couple of the four options whether it's free weight or if it's Anna Smith sometimes I choose Smith because semantically it's a little bit more stable so it's easier to get balance from the band's if you don't have the bands perfectly balanced that can just be uncomfortable but it's not too hard so I'll show you both options and again that's kind of a matter of semantics so one the band allows for a better profile one of the principles to make a great exercise alignment for the most part you've got pretty good manipulation as far as whether you're doing a Smith are you doing an incline as long as you don't take yourself past where you can comfortably go so if you start with an empty bar and pull the bar as low as you possibly can and it stops half an inch off your chest that should be your range of motion that you use if you're actively pulling it down as far as you can if you took take 400 pounds of the bar and you let it smash it all the way the chest I could argue that's not going to be ideal for injury prevention so it doesn't matter in my opinion drastically if it's free weight or if it's Smith the bands are from the bottom or the top most of that's a matter of semantics find a thing that you can set up the easiest that pisses you off the least that you can reproduce the quickest and then go right to that because once you figure out the setup takes seconds and aside from the first time it's a little bit of pain the but you're good to go from there my next option number two option which I love because it's just such a good option for everybody and I could argue has some advantages over the incline barbell is gonna be incline dumbbell press incline again for the same reason I think it allows for a little bit more freedom at the shoulder joint as well as hopefully biasing where most people need more work on their pecs the two advantages of this one as far as the one advantage with this one really over the barbell is alignment because your hands are in a fixed distance the whole time you can have a little bit more freedom of putting that dumbbell and allowing your body to actually go where it can go and not letting a fixed width grip kind of dictate that range of motion as much so I'll give it a little bit of a one-up on [Music] alignment but again maybe a little bit of a knock-on profiles embracing is okay you know when you can do something in a cement thing you do something with a barbell that does allow for a degree of bracing and again there's a lot of different forms of bracing but that can allow for more output from the PEC and less focus on other stuff that might be limiting factors but I love it because both of them have the main point of bracing is the bench so on both of them if the bench is not moving an incline bench the bracing is near-perfect as far as you're pushing this way and you can push as hard as you want that way back into bench and it's not going to go anywhere so that's why they're so great for bracing I just want over alignment for both of them so again for dumbbells it's a little bit more convenient for alignment you actually have a little bit more range of motion under tension because with a barbell you're stuck with your hands out here with a dumbbell you can bring them in just a little bit I would argue keeping them slightly outside of your shoulder joint but still get a little bit more of a contraction on the PEC and the profile is not bad because even though technically the torque at the joint is dropping off as that dumbbell comes closer to the shoulder joint you're also coming into a weaker position that you don't you don't reach here and a barbell press but you reach here in a dumbbell press and you're pretty damn weak there so the fact that the torque is dropping off as you're approaching a weaker position makes a pretty damn good profile now so again anecdotally obviously I didn't invent any of these exercises people have been doing dumbbell presses since the invention of a dumbbell and there's a reason that exercise is a great exercise and my opinion works so well now so those are my top two and again not written in stone you know don't tell someone they're stupid for doing another exercise you know again there's gonna be a three and a four that are very close by you know if you don't set up bands is inclined bench still a great exercise of course is flat bench a great exercise if it fits you of course but I think these are slightly better options based on those parameters and stick to these next few videos here and just a little ah to go over to give you a couple good form cues and tips when performing any of the exercises that will one help you get more out of them than you would just with a set up and just kind of moving stuff up and down so a couple things to think about internally totally improve your execution improve your form and hope you guys enjoy these videos and there will be one coming every single week until we cover everybody part so let me know your feedback and and again hope it finds it helpful guys guys so first one up banded barbell press I also wanted to show real quick a video here that will give you a little bit of an idea of setup and at the same time there's a really good warm-up and way to determine how low should you go so whatever bands you're using should be a relatively small percentage you know maybe 20 percent total of what you're lifting difference from top to bottom if that sometimes in between 10 and 20 percent if you really want to calculate but pulling those bands down will determine how far down you should bring it and you can see just attach them to whatever is up there some pegs if you got on this great or just time around the top of the rack but as you're going to the bottom here you just kind of pull and squeeze everything on your upper back is a great great warm-up or prep whatever you want to call it before you incline press next one I want to show here is probably my favorites as far as it's really really freaking easy to set up so I've just got two bands looped around to the top of the smith machine then I've got a big carabiner that has the bands attached to the bar and because that it's in the Smith machine it doesn't have to be perfectly balanced or perfectly centered so again it's really just convenience here that's the the biggest advantage if there is an advantage over this and normal barbells and you'll see on all of them you know when you'll see the barbell advantage example I have it's not a big deal if the bands are kind of touching the whole time but I would say this version is even more ideal where you'll see at the top the bands come off completely and that just going to create a big difference at the bottom to the top of the range of motion this scuse go this first one will go for every single chest example as far as bracing and making sure that you're utilizing that bench is just drive your shoulder blades hard back into that bench I even feel like I'm driving my shoulder blades back into the bench before I even press before I even it do anything with my pecs and then especially as you come to the finish you're really gonna have to feel this on stuff with bands because it's gonna make the top feel so much harder than it does if you're using just a barbell or just a dumbbell the tops just gonna feel so brutal that you really have to contract hard through to finish and you want to feel like you're coming to finish that your shoulders don't pull forward at all you feel like you're pushing your shoulder blades back just as hard even harder if necessarily to keep your shoulders from protracting or pushing forward and if you really pay attention sometimes when your shoulder hurts or you watch somebody else you'll see how many people finish this motion with their shoulder protracting or coming forward instead of the chest so here's another version another setup this is easy to do in a rack or half rack most gyms have them you'll see I've got some kind of moderate to light bands attached here not too hard to get balanced and and when you're doing the barbell it's a little bit easier to keep them in place when the when the band touches the whole time but if you look I want the band relatively loose at the top and then applying a bit more tension at the bottom and then if you've got a half rack or a rep so you can see I've set the the catches you know the half rack racks down there just so if I and I have done this a million times if I get stuck I can just set it on the bottom and slide out so that's good when you're training by yourself as well too and then here just really think about driving your arm across of the body so instead of thinking up think about driving your upper arm across your body and that will help you keep from just protracting protracting pulling your shoulders forward happens a lot when you're thinking up when you think across from the upper arm you're much less likely to protract and much more likely to push across using your pecs in your chest so onto incline dumbbell press a couple big differences on this one like I said so if there is a downside I kind of call anything that's stabilizing you know taking away from bracing a little bit so you do have to stabilize the dumbbells a little bit more the bench is the same so the bench doesn't move you push hard back into that bench but a big advantage you'll see on this one is even though I'm keeping the dumbbell outside of my shoulder joint at the top you can see how much further I can bring my upper arm across the body here even though again I'm keeping it just outside at the top and if I'm focusing on something is same pay same control control negatives I'm thinking again of my upper arm and elbows in and out as opposed to up and down and when you got a good spotter you know you're gonna have them give them support as you need as you go along and you really want to try and keep their reps the same you know so as I come to the top of the rep I'm just trying to squeeze hard across you can see it's really gets to a point where it's easy to protract to the finish but you want to avoid that as much as possible I just wanted to show you guys one other angle on this one I'm so same type of thing using the bench pushing the shoulder blades down and back and really thinking across to the finish and if you have a spotter don't have a spotter obviously my couple examples before this didn't have a spotter and on these ones if you do your goal is really to utilize or use that spotter so every single rep looks exactly the same you know you're trying to control the dumbbell as much as you can you're trying to really own the negatives and again really just thinking squeeze across to the finish so again controlled negatives on that bottom range and push hard across to finish that range of motion or finish that rep and again it's really really easy it's the way to utilize the spotter is he's pushing your upper arm across I like that much more than someone controlling or trying to grab the dumbbell so you can see he's pushing across as I'm thinking across gonna be much less likely for me to kind of cast and use those shoulder blades I use those shoulders coming forward and much more easy to keep it on the chest so both great options you know aside from those parameters of profiles bracing an alignment you want something that trains the muscle to a pretty large range of motion and both of these are easily 70 to 80 percent of the range of motion that you pet can produce so if you guys enjoy this if you like it you want some stuff in a little bit more detail check out my site at prairie coach calm it is super cheap and affordable now and in my opinion a great value if you're looking into more stuff like this as far as great workouts how to structure stuff and how to get more out of execution effort all that good stuff so thanks for watching leave me some comments below and if you guys like it and enjoy the rest of the series coming soon for every body part

Channel: Hypertrophy Coach

Views: 58,902

Rating: 4.9079027 out of 5

Keywords: hypertophy, chest exercises, best chest exercise, build mass chest, chest workout

Id: 7TT3Nhf_5J4

Length: 17min 24sec (1044 seconds)

Published: Thu May 10 2018