Hey, what's up guys? I'm Scott from muscularstrength.com today
I want to share with you guys
The only two exercises you need to build a nice thick muscular
well-rounded chest now as I've said in previous videos
You don't have to do a ton of different exercises in order to maximize growth of any muscle group if anything sticking to less
Exercises it's gonna allow you to get better at performing those exercises.
And as you continue to do more sets per exercise
You'll also get a lot stronger as well. So what does that mean?
well in picking these two exercises I wanted to make sure that they were movements that not only utilize all
functions of the chest which there's three of them we'll get to that
in a second but there are also exercises that will in fact
Allow you to overload
More and more as you get stronger and build more muscle and
those two exercises are gonna be the incline bench
Press and the chest dip and we're gonna go over perfect form on both of these now for the incline chest
Press guys. The reason why this is a great exercise is because doing the incline version of a chest, press. Yes
We're still working the entire chest, but we're gonna place a bit more emphasis on the upper chest and guys
You can definitely tell in the gym who does incline pressing and who doesn't
Okay, and if you're one of those people where your chest looks pretty good, but the upper portion is lagging
This is perfect for you now
there are three functions of the chest as I said mentioned as I mentioned earlier in the video you have
Flexion of the humerus you have adduction of the humerus and then medial rotation of the arm as well
Okay, and we'll get to the medial rotation a second that applies more to the dip
But at least in this exercise we can take advantage of two of those functions
which is the flexion and the
Adduction and that's why we're not using a barbell when using a barbell your hands are in a fixed position
So you're able to do the flexion of the humerus when you press but because your hands are stuck in one spot
There's no adduction
So you're not gonna be able to squeeze your chest together as hard as you can
at the top and now proper form for this
Exercise guys. Okay first things first, you always want to make sure you're retracting your shoulder blades
So you're packing your shoulder blade and then when you get into position guys
It's imperative that you're not benching over your shoulders as you can see when I get ready to the bench
my elbows are slightly in front of my shoulders allowing you to press over my chest and
Then come back down and not have any issues with shoulder impingement
for those of you that are pressing over your shoulders
You might be flaring your elbows out like this, which is gonna not engage your chest as much so guys
Perfect form here slight bend slight twist in the elbows so that as you come
down there in front of your shoulders like that
All the way down to the bottom of the movement
then all the way back to the top and when you get to the top
obviously you're flexing your chest as hard as you can
so in the first exercise
Again, we're hitting two of the three functions of the chest
flexion of the humerus and that adduction of the humerus and now you're gonna sit here and you're
Gonna do six or seven sets okay of eight to ten repetitions and if you can overload here
Which is lifting as much weight as possible
That's even better if you need to get a spotter to help you
Now as soon as you finish six or seven sets here
You're gonna move over to the chest dips and gonna do another six or seven sets
So that's a total of about twelve to fourteen working sets for your chest
Which is plenty to see growth now for a chest dip the form is a little different
Okay when you're hitting triceps
You want to stay as upright as possible as you go down and then as you go back up
That's how to maximize the dip to target your triceps as much as possible
When targeting the chest what you actually want to do is lean over
forward a bit and what that's gonna allow us to do is once again
Target the entire chest but place a bit more emphasis on the lower portion
So inclined bench we covered the entire chest bit more emphasis on the top on the dip
We're gonna cover the entire chest with a bit more emphasis on the lower portion
so we're hitting the entire chest as hard as we possibly can and now we went over the functions of the chest and
We talked about medial rotation
so with the dip
we're already in that position of
Turning our arms in so we have medial rotation
If you were to stand up right now and go like this, you'll feel your chest activate
So we're already in that activated position.
And then once again, we have flexion of the humerus as we press through the movement, but
This is going to take some practice guys in order to perform this movement properly
When you get to the top you have to actually lean forward like this
Before returning to the starting position and this is what proper form looks like
And I know what some of you guys are saying well I can't even do dips correctly
How am I gonna do a chest dip well, I have a solution for you
the progression
Is going to be starting off with maybe some
boxes or in this case some benches and what you're gonna do is very simple
You're gonna put two benches right next to each other
and
Then once they're next to each other all you're gonna do is get in the middle
and what this is gonna allow you to do is
It's going to allow you to use your toes if needed to basically put them on the ground to self spot
So you're gonna get into position. I like to go on my fist like this actually may spread this out a little more
You're gonna get into position just like you would there okay hands by your side you're gonna start in this position
Then as you go down
You're gonna lean forward
And then press back up and repeat for reps. And if you get stuck you can put your toes down right here and
Then push through with your fists to get back to the top now. I don't recommend putting your hands flat
It might put too much pressure in your wrist
however, if being on your knuckles hurts or is uncomfortable,
or you can't do it you can actually grab some dumbbells and
Then hold on to the handle. So it's almost like the same exact way of holding the handles there
You can hold on to the dumbbells and do the movement
Just as well so again guys
The reason why these are the only two exercises you need to build a bigger chest
is because we're activating the entire chest
We're able to overload with both movements. We're able to progress with both move and above all else
We're able to target the entire chest
Placing more emphasis on the top on one exercise and more emphasis on the bottom on the other
I hope you guys enjoyed the video
You should let me know if you try this workout and as always more good stuff coming soon
See ya guys