What's going on Nation? I'm Scott from MuscularStrength.com
And today we're talking about the chest and more specifically how not to train your chest if your goal is muscle gain
Guys, I'm still seeing a lot of the same mistakes in the gym. And if you're not seeing consistent chest growth
I'm sure after this video your workouts are gonna be much more effective. So let's jump right into it with my three tips
Number one stop doing so many isolation exercises
Just because you know 15 exercises that target your chest doesn't mean you need to do them every single workout
What ends up happening is that you make your workouts much less effective because you don't give exercises that create the most
impact for muscle damage and growth the attention that they deserve
For example some common isolation movements that we like to train our chest with are flies and the plate
Press now while these are excellent exercises to incorporate into your routine because they help build your mind muscle connection
And they can also be used for high volume training for an amazing pump
You shouldn't be giving them the same amount of time and attention
as you're giving a big
compound movement like the benchpress and the reason is simple guys you will be able to train with ten times more weight when
benching compared to any other chest exercise
So this means that if you plan on utilizing a chest fly
Make sure you kill your chest first with eight to ten sets of the benchpress
Then finish up with three to five sets of the chest fly
You will instantly see a significant difference in how you feel after the workout and after a few weeks
I guarantee
You will see growth
Number two is take the phrase less is more one step further and this actually plays off the first tip
But I want to make it a separate point because it's important
especially if you run into one of those weeks where you're super busy and your gym time is cut down significantly and I feel like
Mentally we convince ourselves that there's no point in going to the gym if we can't do our entire
Workout that we're used to doing so we just skip it if life gets too crazy
Well, I always say that something is better than nothing
And if you only have 30 minutes to lift in its chest day
Don't divide that time into three sets of flat bench three sets of incline bench and then three sets of chest flys
Instead hit as many sets of the barbell bench
press as you can keep your rest period
Short so around two minutes max and stick to ten to fifteen reps for the first 15 minutes
And then for the last 15 minutes boost up the weight and go for six to eight reps
You should be able to get 10 sets easy this way and to be honest guys
If you feel like your chest workout has gotten a bit stale lately
I highly recommend trying this even if you're not short on time just do this workout for 30 minutes and then
Maybe give those ABS you've been neglecting a proper smashing
actually, you should try one of my old-school ab routines and I'll post a link to it in the end screens of this video and
Now before we get started with the final tip on how not to train your chest if you enjoy my content
Definitely download my app so you can have early access to the article versions of all my videos and be sure to subscribe
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Okay, so the final tip is make sure you do not neglect your back and rear delts. Yeah, you might be training them
but if your goal right now is to have a big chest you might not be as
Excited to train your back and rear delts and could be as a result
Not training them as hard but the rewards for proper back and rear delts training is huge guys
Number one it will decrease your chance of suffering a PEC or shoulder injury and number two over time
it will allow you to push a heavier weights with more explosive force and
stability also a strong upper body and mid-back and shoulders will counteract all the pressing motions and
restore balance to your upper body
this is the most effective way to reduce your chance of getting a pec tear or
Rotator cuff tear not to mention it will also help you fix your posture
which will naturally
Make your chest appear bigger and more muscular because just getting upright a strong back and shoulders to push off while pressing
Dipping or performing any chest movement will act as a strong foundation for your pressing and push
movements guys and one more quick tip if
You currently have shoulder pain while pressing or dipping
I want you to try repping out one set of face pulls in between every single
Pressing or pushing set on your chest day just 15 repetitions guys
This might help you not only lift more weight
but it's also known to frequently relieve the
Majority of the pain you might feel in your shoulder area if you have tightness there
So be sure to smash that like button and as always
More good stuff coming soon as promised
Here's the link to my old-school ABS routine and I also toss in a video of the only two test exercises
You need for muscle growth
but if a complete
90 day program is something you're looking for
Use my program selector tool and try any of my programs for 30 days free. Alright, I'll see you next time