Get ripped in 90 days –
Subscribe to this channel here –
Science based chest exercises should theoretically be much more effective than random chest workouts and pec exercises since they should be proven. In this video, I’m going to show you how to get a bigger chest using a technique that has stood the test of time in the rehabilitation field. Proprioceptive Neuromuscular Facilitation (PNF) utilizes the concept of diagonals when it comes to getting muscles to work harder and more forcefully.
In order to train your chest you need to take the muscle through its full range of motion and provide optimal resistance to the muscle throughout the exercise. We know that the pecs will adduct the shoulder the arm across the chest (acting at the shoulder), internally rotate the shoulder and drive the arm out in front of the body. In its stretched position you would do the opposite. Horizontally abducting the arm and externally rotating the shoulder will put the pecs on a greater stretch and eccentrically position the arm into a ready state to perform the next rep.
Using the concept of PNF diagonals, you can turn your ordinary cable crossovers into something that is much more effective for building a bigger chest. This is due to the fact that you can increase the strength of contraction by doing this and therefore drive more tension into the muscle rep after rep after rep.
If you want to build a big chest you need to adduct against resistance. You simply can’t think that performing adduction at the shoulder without the concentric or eccentric resistance is going to be enough stimulus for growth. It is not the motion at the joint alone, but rather the resisted motion that counts.
The dropping down to the ground during this exercise allows your arm to be positioned in an elevated abduction. This places a greater stretch on the chest due to the anatomy of the muscle and the angling of the fibers out and up. From this stretched position, you can drive the arm out in front of your body while contracting the pecs and pushing the arm across the body. Finish off the movement by simultaneously internally rotating your shoulder and you will feel a contraction like never before.
Not just a chest contraction however, since that can be achieved once again just by placing your arm in the position of adduction across the chest, but rather in a resisted state. Remember, with cable training the orientation of the cable represents the line of force. If it is parallel to the arm (the area controlled by the pecs in this exercise) then you are driving very little force into that muscle. If perpendicular (as it would be at the peak contraction of a cable crossover) then you are maximizing the work done by the pecs and thus stimulating them for maximal growth.
If you are looking for a complete program that puts the science back in strength and allows you to see much faster results because of this, head to and get the ATHLEAN-X Training System. No shortcuts. No imitations. Just real science proven with real athletes.
For more science based chest workout videos and science based exercises for building a bigger chest, subscribe to our channel here on youtube at
42 comments
3 letter word my ass.
What the f*ck are you doing?! LOLOLOL ..fucking hilarious!
😂😂😂😂
Shout to all fans of Athlean x, pls support Jeff to put this v shred clown back into his place by dislike and post negative FACT comment on his latest video in link below:
https://www.youtube.com/watch?v=moGcxfL6gPI
PS he removed his chest exercise video once Jeff called him out, and now place is back again..OHHH that no resistance useless chest exercise :p
https://youtu.be/moGcxfL6gPI
Damn..!!! Tried to redeem himself but ended screwing up even more.
Arm is parallel from the load (he deleted this video) and then now perpendicular (eccentric is good but gets crappy when his chest touches his biceps)
Hahhaah hilarious!! Still sticking with Jeff with his workout tips.
Goat
Bro ..my chest is in shape but theres a bit fats over there ..what should i do ? : -(
And u have a great shape 👍bro
Reply me bro
💖💖💖 🎈🎈 🙏🏻 👍🏻 This is absolutely beautiful! Love, recommend videos daily to help reach more people. It's free and it's our passion to help.
Please let us know if you wish this video to get recommended. Would love to help!
Here's 3 videos to recommend today:
https://www.youtube.com/watch?v=ZWaZ1Y7b57k
https://www.youtube.com/watch?v=n-uWtKO6JDo
https://www.youtube.com/watch?v=ZGpnJDlN0aU
Jeff is THAVAGE!!!
good one jeff
The beep on a curse word that does not hide it 😀 lol
is this exercise bad for ppl with shoulder impingement ?
Hey Jeff, great videos man! I gained a bit of knowledge and actually, cut some of the dumbshit I was doing wrong in the gym, thanks to randomly stumbling across your page. Love the science behind the exercises. That being said, I’m curious as to how you could prepare someone aiming for Military contracts with Special Forces. I’m headed to the Navy later this year, and although I have the endurance down pretty well, I’d like to focus on certain muscle groups to help better with pull ups, shoulders, etc.. at the same time, take those strengths into the pool and help my swimming, if that makes sense. In other words, what regiments could you recommend for military guys? Possibly a video on this topic would be keen, and I’m sure some of the bros on here would really appreciate your expertise! Keep the videos coming! Thank You!
economic consensus people handle no isolate sad nightmare fly continued attend.
Thank You.
"Jesse … what the f*** are you doing?" AHAH
Jeff love your videos thank you for helping me train like an athlete
lol LOVE that intro… so subtle, yet loud as a shotgun fired in an empty parking garage. You're a class act, Jeff.
3Q FOR YOUR VIDEO
Zero fucks given by Jeff LOL LOL LOL
The thumbnail looks like candy corn.
VShit sucks ass
Excellent, Jeff! Thanbk you! Detailed breakdowns of the movements, beginning to end. Now, we CAN'T do them wrong if we pay attention to the details. I watch the videos as I'm doing the exercises. And there are – no were! – times I would do them wrong because I missed part of Jeff's demo. (I do slooow reps.) Now, with Jeff (and Jesse) breaking down the details, I don't break down!
This can replace my flys I imagine.
The way gentleman's roast. Papa Jeff is a freaking legend!!!
I wonder, does P. K Subban watch this?
V Shred diss lmao
Makes perfect sense. Thank you Coach!
Hey Jeff! So i have one pec bigger than the other due to Poland Syndrome. Although i’m pretty positive i’m not missing the muscle, it’s just under developed. Can chest exercises correct that? Also the same with my back (both on the right side)
Can you post reps and sets?
Could we do it with dumbbells? Since some of us doesn't have an cable machine at home.
How you gonna treat Jesse like that!!!
Hitting the obliques?
Jeff just blew his eccentric overload all over vagshreds life😱
Whenever someone ask me about a workout technic I learned from Jeff all I say is "Jeff said to do it this way" LOL I can't remember all the scientific reasons.
Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!
https://giveaway.athleanx.com/how-to-win.html
Jeff reminds me of Robert Lewandowski
Tomorrow is chest day…. I'm so excited
“No big 7 letter words, just one 3 letter word. PNF. That stands for Proprioceptive Neuromuscular Facilitation”
Is there a way to learn mind muscle connection with obliques? If there’s no video could you do one? Thank you
SHOTS FIRED