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If you want to build a bigger chest you have to make sure you are avoiding the biggest chest workout mistakes while not forgetting to do the right things. In this video, we are going to cover the 10 commandments of chest training. The shalt and shalt nots of how to make sure every one of your chest workouts is productive and helping you to pack on those pec gains.
This is the complete list of chest training tips found in this video:
1. Thou shalt keep traps out of your chest training
2. Thou shalt initiate every contraction from the chest
3. Thou shalt adduct at every opportunity
4. Thou shalt do drop sets
5. Thou shalt do pullovers, yes pullovers!
6. Thou shalt do squeeze ups
7. Thou shalt protect your shoulders
8. Thou shalt do overcoming isometrics for max fiber recruitment
9. Thou shalt face pull for a bigger chest
10. Thou shalt never train chest on Monday
Taking from the chest master tip on our channel, you must remember to remove your traps from your chest exercises. Far too often, the traps will engage and shrug the shoulders up prior to doing dips, bench presses or any chest exercise for that matter, and it is taking away from the health of your shoulders and the amount of work the chest can do.
It is important that every chest exercise starts with a contraction from the chest muscles and not the shoulders. A lot of this can be controlled by your posture and whether you remember to keep your shoulders back during the exercise. You will see an example of how to apply this to your bench press but it goes for any chest exercise you do.
Adduction at the shoulder is one of the main functions of the chest. It is the movement that separates the function of the chest from that of the front delt and must be present if you want to achieve a complete chest contraction. Incorporate exercises at all opportunities that allow you to do this on your reps even if it means using lighter weights.
Pullovers are actually not just a back exercise. I will show you how to tweak the exercise so that it really hits the upper chest hard and helps you to build a sculpted set of pecs that stand off your chest from top to bottom.
Drop sets are a great way to increase the intensity put forth in your chest workout. Use a single exercise and simply cut the weight in half that you use after taking your heavier set to failure. This will allow you to not just train to failure (with the help of the larger assistive muscles) but then pushing through failure with just the chest doing the rest of the work.
Protecting your shoulder joints at all costs should be a primary concern of yours during chest training. You can do this by including some more decline bench press or even turning the flat bench you have into a decline bench by putting a plate under the end of the bench. Either way, avoiding the traditional bench fly in favor of the floor fly is also a great way to prevent collateral damage to your shoulders when trying to build a bigger chest.
There are more commandments of chest training to share but they are packed into this one comprehensive video. If you are looking for a complete program that will help you to build a big, ripped athletic chest while training like an athlete head to and get the ATHLEAN-X Training System. See how to be explosive and powerful while still building functional muscle in just 90 days with Jeff coaching you every step of the way.
For more videos on pushup variations, chest workouts and the best chest exercises for building a bigger chest be sure to subscribe to our channel here on youtube at
46 comments
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Forgive me father, for I have sinned.
bill hader
11:14 looks like he is about to pop. Freaking insane. Respect!
Don’t forget to read the New Chestament of th Swoly Bible.
Why is goofy standing there like a movie prop 😂
I will always train chest on monday
My God! plz get rid of Jessie!
Jeff has a dog?
can we do the isometrics with dumbbells on a bench if I don’t have cables at home?
Lol Jeff ain’t even making a face when Jesse pushes him
Is there a video as to what exercise he's doing from 3:58–4:00?
does anyone actually know what UCV raise stands for
Face pulls and face pull raises give your chest an added stretch
11:30
Like…WTF is this man made of?!
That's some GOD Mode boss physique…with that expression… Damn😮😂🔥
I like the one about initiating the contraction from the chest because, as research has shown (on incline bench presses), the shoulders can SO EASILY take over (and it’s very likely for this to happen, if you aren’t careful). It seems to tie into the whole mind-muscle connection with the chest – consciously trying to use your chest to press the weights can help keep the shoulders less involved.
I see how, on drop sets, it’s easier to contract the chest more because the weights are lighter.
Great video..
I like how protecting the shoulders made it as one of the ten. As far as I know, shoulders are the second most common joints/areas to get injured in the weight room (with the lower back being #1). I’ve been dealing with shoulder problems for over 10 years.
Jeff’s videos have great shoulder prehab exercises; and one of the best things I ever could have learned, about how to keep training chest with a chronically bad shoulder, was from his video on the reverse-grip bench press. What a truly amazing exercise for those with bad shoulders; and, as a bonus, it works the upper chest, in addition to the rest of the chest.
10:00 makes me feel funny
God turned on Jesse BIG-TIME in 10 Commandments of Tricep training. You have been EX-COMMUNICATED "small tricep" Jesse!
jesse looks like a homeless drug addict here
I liked it better when he just gave instruction, but now with the cameraman in there to act stupid, it's just like a chick video!
Jessie go ahead and press 😂
Damnit, Jeff's been watching me workout
You have given so much great info, but also it’s confusing because there is so much. I’m 41 and slowly getting into the gym. Always trying to find the best workouts and the correct ways to perform them. Your info has helped dramatically
Jeff please continue this series.
What if I have a flat chest and much bigger arms and back how do I get my chest activated. less weight?
How do these excercise factor into a regular workout routine cause obviously I cant pick all of these excercises I need to pick and choose excercises that will lead to overall body muscle increase
Awesome man
I really need to get off my glutes and get back in shape.
Shouldve been called "The 10 Chest Commandments" like the biggie song hahah
Hey Jeff what part of CT are you and Jesse in?
So are we supposed to do all these exercises every time we train chest?
11:28 holy shit!
the title and snapshot, oh my god, lol 😂
“No way Jeff is gonna nail my exact chest routine lol”
“Wow Jeff got it spot on down to the burnout push-ups at the end”
So the pull over is good for the chest…and the lats?
About 13:04 or 13:05, Jesse looked like Achmed.
Can god do overcoming isometrics? Can god create an object he can not move?
Too funny
Watching Jesse made me broke my reps. Haha
How can buy a program? Thanks
Ehhh forgot his name but, not Jeff looks so young! Lol glad I got to see this! No facial hair!!!
Poor Jesse.
That guy on the left is hilarious sometimes
I will NEVER, NOT do chest on Mondays.
Not doing chest on Mondays is some form of blasphemy lol.
i train chest on tuesday