Selen Dar

Muscle-Building Workout and Diet


What’s going on Nation? Today I’m going to share with you guys Four tips to help you build a bigger upper chest now a big chest is something that every man Wants it shows people [that] you lift, and you know what you’re doing But unfortunately not everybody can obtain a massive chest especially in the upper area and it could be for a bunch of different reasons Genetics can play a role in this as well But we can always improve what you’ve got as long as you train smart and so before we get started I want to link to you guys a few videos the first video is for tips to help you guys get more lower chest growth so it’s going to be a big good video for you [guys] to watch after this one’s over and The second video is going to be my reverse barbell bench press Versus the incline barbell bench press because I know a lot of you guys are going to be Wondering why I didn’t put the incline barbell bench press in this video for the upper chest and that one goes more in-depth comparing the two Exercises also guys if you haven’t already be sure to turn on video Notifications, so you know exactly when I do a new video upload and before this video really gets started I’m sure you guys are wondering what’s going on my left arm over here Before you guys start saying it’s the Chickenpox or I’m shooting up juice or whatever. It’s actually from a really cool project I did. Well it was painful Really cool project I did last week with Warner Brothers. I can’t talk about it yet. It’s still on the DL But when I once I get the [information]. I’ll be able to show it to you guys So keep up with me on Facebook and Instagram And you’ll get all the details [know] exactly when this is going to be explained Alright guys So tip number one is you [want] to make sure you start off your chest workout with a heavy compound lift that’s going to target the upper chest and that’s where the reverse bench press comes in now guys you just got to the Gym you’re fresh you’re gonna be able to lift a shitload of weight, so you want to make sure that you’re utilizing an exercise That’s really gonna put growth on areas you want to target So make sure you have a spotter, and if you have a hard time with this exercise as well Maybe you feel unsafe doing it you’re new to it It might be a good idea if you do this exercise on a power rack because a power rack will have Some arms that will come out besides that will allow you to drop the barbell on those just in case you happen to fail But I’m just doing a demonstration so I’m going to use this bench right here [so] guys for this exercise I want you doing 3 to 4 sets of 8 to [10] repetitions Really pushing yourself as hard as you can and if you can get a spotter to help you with some forced Repetitions on the last two sets that would be really helpful as well you want to pre exhaust that chest Specifically targeting the upper portion as much as possible now to perform this movement guys You want to make sure you have proper form so what you’re going to do is grab a nice wide grip I take my pinkies And put them on the rings right here that lets me know that I’m outside of shoulder width Grab the barbell as tight as you can make [sure] your hands are nice and tight [on] the bar and then once in place You’re going to tuck your elbows in and see the little movement I did. I’m not just bringing the bar down like this guys Tucking my elbows in this is going to make the world of difference once they’re tucked in the wrists are straight Then you’re going to bring it down Just below your chest like this Press back up over your chest flexing that upper chest [as] you press it nice tight squeeze and repeat for reps Just like this Tip number two is you want to make sure you’re not turning this movement into a tricep movement Okay Coming in the gym your goals hit that upper chest if you’re coming in Doing the exercise wrong using too much weight or just don’t know proper form then you’re defeating the whole purpose of targeting that upper chest for growth [all] right and what I see happen happens a lot actually with this exercise and mainly because It’s not a common exercise you see people doing so unless you’re [watching] my YouTube Videos, and you’ve seen proper form with this movement and you just go to the gym and copy other people everybody’s doing it wrong and that’s this whole cycle of People doing the exercise wrong which isn’t good, but let’s go over the key points again [ok] so we just said Pinky on the ring on each side just like this get a nice tight grip Lift the barbell up tuck those elbows in Bring it down to your chest and then press back up over your chest now what tends to happen As people start to get fatigues a few different things The first thing that usually goes is the elbows aren’t tucked in anymore they start [to] fray out like this Then as soon as the elbows start to fray out like this. It makes it really difficult To bring the barbell to here and then press it back up with a lot of weight because you’re putting a ton of tension in [your] wrist your wrist will actually start to hurt when that hat when this happens So the way you compensate for that is your elbows are [out] your [wrist] hurt so you stop benching lower by benching lower It’s taking less pressure off of your wrist, but what is this doing? it’s turning this almost until we’re a reverse press for triceps where you’re benching over your torso like this and Pushing straight up over your torso because your elbows are flared out And you’re bringing it down much lower the exercise is supposed to look like this elbows in Down to your chest keep those elbows in press up over your chest It’s not supposed to look like that two totally different exercises so when performing this movement guys make sure that you’re not turning it into a tricep movement Keep all the focus on the chest if you have to lower the weight maybe a little too heavy that’s cool Just re-rack the weight get up take some weight off and get back down It’s totally okay to do that serious tip number Three is that you guys want to make sure that you’re finishing your workout with a single joint movement that also targets the upper portion Of your chest that’s because at this point in time We’re finishing the workout, but we’re trying to get more upper chest growth, so before we leave the gym We want to make sure that we annihilate as many muscle fibers in this area as possible To get the maximum amount of growth out of our workout and for this exercise guys as well Make sure you doing [2] to [3] sets of [8] to [10] repetitions And the perfect exercise to target the upper chest is the low to high cable fly To perform this movement guys what I like to do is I don’t put the cables all the way down just because they can go all the way down. I don’t put them all the way down I feel more comfortable one peg up it’s just for how tall I am and the range of motion [of] the machine, so Play with that don’t be just putting them all the way down every single time Now to perform the movement what you’re going to do is step forward so that the weights aren’t touching the racks And then once in place keep a slight bend in your knees And then what you’re going to do is keep a slight bend in your elbows And you’re going to bring your hands out in front of you Just like this you guys can see my upper chest is puffing up as I do this movement Come back down control the negative go back as far as you can and again Come up nice and high and really focus on that squeeze in the upper chest This exercise doesn’t require a lot of weight and if you tend to use too much weight you’re not going to target the area as best as you can so all the way up squeeze the upper chest and Then all the way down and the last tip guys tip number 4 you want to make sure that when you’re doing The low to high cable fly that you’re actually targeting your upper chest and not just bringing Biceps and anterior deltoids into the movement and this happens a lot I see it with beginners And I see it with advanced workout guys in the gym too, okay? what you end up seeing is they put on too much weight for that area and Because the weights too, heavy you have to compensate and what usually happens when you compensate for weight that’s too Heavy you start doing a lot of really stupid shit in the gym and on this exercise you see this Instead of having a slight bend in the elbows you have a full bend in the elbows And then you have a staggered stance like this, and then you see This happening and they come up like this And they think that just because they’re moving the weight up and down that they’re targeting their chest What are you really doing here guys you’re getting a lot of bicep getting a lot of bicep stimulation And you’re basically doing a reverse front raise where you’re hit your palms facing in not targeting the upper chest This exercise like I just said does not require a lot of weight if you guys know Mind muscle connection is very important You should at some point be able to lift a good amount of weight doing this exercise But you have to keep one thing in mind on every single repetition It’s a slight bend in the elbow and as you come up If you don’t feel that chest puff up at the top of this movement then chances are you’re not contracting your chest to build muscle you have fully stretch and Fully contract or fully shorten the muscle in order to see growth if you’re doing this it’s not stretching and shortening as much as it can and you guys can see that if You do this way all the way down, and then all the way up you see my muscle shortening It looks like I have some nice cleavage right here. You might want to dive right in through the camera I don’t know, but you could if you were here with me, Erika might she’s holding the camera So at the end of the day guys I know I talk about it all the time proper form is key upper chest growth start with a compound lifts make sure you’re doing it right And then finish with a single joint movement that also targets the upper chest and you will see growth in four to six weeks I promise so be sure to hit that like and subscribe button and as always More good stuff coming soon. See you guys

100 thoughts on “4 Tips for More Upper Chest Growth! | RESULTS IN 4 WEEKS!

  1. Looking back to the last 5 years, Im so glad your channel was the first thing i watched for bodybuilding tips and tutorials.

  2. TTТТhis stuff is absolutelу amaаzing! I usеd this right аfter I graduatееed high sсhоol until the еnd оf my frеshmаn yеar аnd gainеd аbоut 30 pounds оf leаn musclе. I wеnt from 145 at the end of high schоol to 177 bу thе еnd оf my first yeаr in college. This stuff is nothing short of аmаzing. I'd reсommеnd https://twitter.com/1bf4370445a6ab3c6/status/742668391975096320 to anyonе lооking tо bulk uр fairly quick! 4 Tips fоr More Uрper Chеst Growth RESULТS IN 4 WЕЕEЕЕКS

  3. Is the bench press good for a 16 years old, like me? A few days ago I did my chest day and during the workout I felt pain in my chest. I'm a little bit scared, please help me here 😀

  4. so do I have to target the upper chest and lower chest at same day and if yes which is for or seperately (please really need this)

  5. Scott, mate, loving these videos, but every time you say "baah-bell bench press" I keep wanting to follow up with "have you any wool?"

  6. Yeah, unfortunately not every can obtain a massive chest in the upper area, says the guy with a small chest. Why are you even making videos about working out

  7. Anyone else notice those red dots and what looks like bruises all over his upper arms? Injections??

  8. You say that "to build muscle, you have to fully stretch and fully contract… the muscle" — this doesn't stand up to even the simplest analysis. Does a bench press "fully" stretch the pectorals? No. The position of your arms and the bar hitting your chest prevents it; a dumbbell fly would permit a deeper stretch. But does a bench press build the chest muscles? Of course it does. How about a squat — does it fully stretch the quads? Not at all. Does it build muscle? Better than any other leg exercise, by all accounts. This proves beyond doubt that a full stretch is NOT necessary to build muscle, and points to the fact that range of motion is not even a factor in muscle growth. It is the intensity of contraction that determines how much growth will be stimulated, as per the "all or none" principle; which states that each muscle fiber contracts fully, or not at all, with the number of fibers recruited being directly proportionate to the level of resistance (lifting a spoon to your mouth requires less fibers than lifting a dumbbell, but in both cases the fibers that do activate, activate completely).The idea is to employ resistance sufficiently difficult to activate the maximum number of fibers. This is facilitated by including the fully-contracted position, but range of motion, or isolation vs. compound movements are ultimately not relevant factors in muscle growth.

  9. Thank you Scott. I go to your videos for all new exercises. Excellent instructions really well articulated. And no gym ego which is so refreshing. Keep it up pal! From the United Kingdom

  10. i love how he always stresses that proper form is key. he's right. too many jackasses want to look cool lifting way too much weight instead of actually targeting the muscle group(s) they are trying to work out.

  11. Great advice. Upper chest is a trouble area for me so I appreciate this video. Keep up the good work Scott.

  12. i like your videos Scott but you seriously need to get to the point because i tend to come out of most of your videos before ive seen and heard what i originally came for.

  13. Hi Scott how are you doin. I've been listening to your videos for a long time as I am blind. My problem is that I don't know the name of the exercises but half the time I know what you mean it's just explain what you are doin a little bit more, just a little bit I would really appreciate it. I was listening when you where here in Ireland, love your videos man. Best on youtube, thanks for taking the time to do what you do 👍🏻

  14. How is this chest workout?
    – dumbell bench press
    – (i don't know the name) the exercise where you have a barbell with one end connected to the floor with a hinge point and the other end (with weights attached) you push it up. (this thing is mostly used for a back exercise)
    – pec deck
    – high to low cable fly
    – barbell plate weight bench press as a finisher with a nice squeeze in mid-chest

  15. Don't listen to this guy! Reverse exercise with the bar fucks your elbows.. He needs do a lot to his body.. How fuck he can give advices to people.. Mystery!

  16. I saw one of your vids, where you said. To do 6 sets and 2 to 3 exercises. Now I doing that. And here you tell again to do 4 sets. Getting confused.

  17. Fancy your videos; any video clips featuring back exercise, particularly those for beginners with very weak back?

  18. I do my low to high cable flies with 20 and drop to 17 than 13lbs and I bench 315. I do a lot of good clean reps and it feels like plenty.

Leave a Reply

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