How to get a BIGGER UPPER CHEST - The “Ultimate Chest Exercise”

More ways to get a bigger chest: http://athleanx.com/x/getthebestchest

do you want to bump up your chest development well I’m going to show you today how we’re going to combine muscle science and the way that the chest functions to allow you to do just [Music] that what’s up everybody Jeff Cavalier at x. com today I want to show you something that we can do for the chest to help you to bump up your chest development now when I say bump up we’re talking about the overall chest or the upper chest well it really depends upon what you’re trying to Target and when I say that it starts with how we position the bench because one of the things we can do and I’ve covered this before is vary the angle on the bench to determine where you want to work more more in the upper chest more in the lower chest mid chest area well it’s all determined again for you those you guys who haven’t seen this by the angle that we choose and there’s a real simple way to look at this if we were all the way straight up we’d essentially be doing a shoulder press knowing that we’re going to be working high up in this sort of shoulder chest area so shoulder press when we’re straight up vertical when we are all the way down flat we’re working more of the the the you know the main coverage area of the chest and even if you want take that to an extreme all the way down decline is supposed to work lower in the chest so if you want to get more of this mid to Upper area of the chest then you should favor an incline angle that’s more towards the upright so for me it wouldn’t be back here at a 30° it would be a little bit higher in here more towards a 45 or 60° if I’m trying to Target the upper chest now the next thing is the guillotine press one that we do actually shows more activation for the overall chest not just the upper chest but the overall chest is one where you get underneath the bar and pretty much bring it down to your neck I don’t like that because number one it got its name for a reason and number two you don’t really want to put your shoulders in that kind of position but you do like the benefits and the advantages of the chest activation by having the target be higher instead of being lower on the chest so how can we accomplish it more safely we could use dumbbells well that’s part two part three one of the functions of the chest two of the functions of the chest are to actually adduct the arm which means bring it close to your side so you can see the chest work every time I just sort of flap my arm over here but the next thing it does is it horizontally adducts the arm so basically it brings the arm across the chest now you guys all know how I feel about flies I I don’t like the exercise as an added stretch for the chest because it really doesn’t add a lot of extra stretch to the chest muscle if you haven’t seen why I believe that then you can watch the video that I did on that the chest fly fallacy but in terms of the danger it can put your shoulder in it’s not a good exercise but the adduction of the arm is so how do we get the benefits of adduction without doing a fly and how do we get the benefits of the guillotine press without having to come all the way up to our neck with the bar we do a different exercise here where we take the dumbbells we put them together okay and we squeeze them as hard as we can by squeezing we are adducting the arms in other words we’re trying to come across our body we’re being stopped by the dumbbells themselves and we’re really trying to squeeze as hard as we can from here the elbows are in tight to the side because again we want to adduct that chest muscle again you know by by using our using our arms adducting our arms to engage the chest muscle and then we’re going to press straight up from here to position high up over our neck and head so as we come down I’m squeezing still real hard I Target the upper chest by touching the dumbbells to the upper chest and then squeeze and push the dumbbells back up down up to the upper chest squeeze and push straight up okay you can see much more activation up at the top and down again squeezing the whole time and up one more squeezing all the way down and then press up so again recapping set the angle of the bench to where you want it to be if you want to engage more upper chest if you didn’t want to you could go down a little bit lower number two one of the functions of the chest is to abduct the arm closer to the body so instead of being in this vulnerable position where we can sort of danger the AC joints we’re going to bring the elbows in a little bit tighter third it adduct the arm across the chest this is horizontal adduction add addu a deduction we don’t want to put ourselves in the fly position in order to get here though because of the danger that that presents to the chest so we get it there and we engage those muscles from the beginning and hold that throughout the entire exercise and then thirdly we still have the pressing motion so combine all those elements together guys you got one kick ass chest exercise and one that you can take to the gym with you if you want more exercises that you can do for your chest for your entire body that apply muscle sence to help you get the most out of them then I definitely definitely encourage you to check out the athletex training system we’re putting the science back in strength and helping you to utilize that to get way more out of your workout than you ever thought possible guys I’ll see you back here in 7 Days in the meantime put this to work let’s see how you do make sure you leave your comment below if you find this helpful [Music] [Music] he e