bjbj Mike Chang: Hey! What's up YouTubers, Mike here, Six Pack Shortcuts! So today, we
are going to be talking about a certain body part. Can you guess which one it is? Hmm,
it s a good one. I am going to have to think about this. All right! Sorry, I couldn t help
it. I always wanted to do that. So, chest! Today s topic; the three keys to building
a biggest chest, what do we need to do? So, very important, because chest is your show
muscles; chest, arms, shoulders, right? It s the first thing people see when your shirt
comes off; it's what really fills out t-shirts and shirts when you wear it. So, favorite
one, the favorite body parts to work on. How to build a big chest? All right! So key number
one, most important thing is make sure you do the right exercise and there is only one
type of exercise that builds the big chest. What that is? Bench-press, dumbbell presses;
there are basically in general presses. But, keep in mind; make sure you do freeway presses
because it's going to be a lot more beneficial than machine presses. Bench-press and dumbbell
presses are the most effective. They are basically like the meat and potatoes in your chest workout.
So if you are working on chest a day and you re doing let s say three to four exercises,
make sure that two to three of your exercises that you are training for chest has to be
presses and it has to include bench-press or dumbbell press; either a flat bench or
an inclined bench, or dumbbell flat bench or dumbbell chest press incline, because those
are going to be responsible for building the thickness. Now, there are tons of other good
chest exercises, don t get me wrong, I do other ones too. But, those exercises are more
for shaping. They are the ones that are more responsible for shaping, and they are the
ones that are going to kind of work on the little details of your chest. So once you
have a big chest, then worry about all the little shaping stuff. For now, keep in mind,
do your presses. Key number two, heavy weight; you ve heard it before, we re going to talk
about again. Even to build a big chest, you have got to go with heavy weight, so when
you re doing your bench-presses, when you re doing your dumbbell presses, use a weight
that s heavy enough, so you can force your chest to get bigger. Remember, if your chest
doesn t have to get bigger, it's not going to be. It's only when you use a weight that
s heavy enough and your muscles can t handle that weight, that s when it develops, and
gets bigger, stronger, and then when you go ahead, and do it again, it does the same thing
over and over, okay? Give it a weight that s heavy enough, so you can fully rip that
chest muscle and allow it to recover and grow back bigger. A rep range is anywhere from
about six reps to about eight reps. But, if you are just starting to work out, you don
t want to go with a rep range that s so low because it's kind of dangerous. So make sure
you keep your rep range high if you are just starting off. Now, if you have been working
out for at least a month now, and you are used to the workouts, and you have good form
in your bench-presses, and you have good form in your dumbbell presses, go lower on your
rep range, keep it around six to eight and you are going to see your chest get bigger.
So the last thing is going to be your grip variation. Go with a wide grip to build your
chest, okay? Now, you want to go with the minimum of a neutral, a wide grip is going
to work more on your chest. So what is a wide grip? So a neutral grip is where your shoulders
are. So my shoulders are about right here, so this is a neutral grip for me, okay? So
if your shoulders are wider, then you will be doing a wider grip and vice-versa. So a
wide grip is anywhere from about three to four inches wider than your shoulder width.
So that for me would be about right here; looks pretty wide. So this is going to go
ahead and work more on my chest, and less on my triceps, and less on my shoulders. So
keep in mind though, when you are doing a wide grip, if you are not used to doing it,
it's going to put a lot of pressure on your wrists, and sometimes some weird pressures
on your shoulders that you may not be used to. So if you re transitioning into a wide
grip, then make sure you lower the weight a little bit from what you usually work on,
so this way, you can get your body used to the new grip. And once you do, up the weight
and so you re able to go heavy again and you re going to be able to build your chests safely
instead of getting injured trying to go super wide, okay? So keep that in mind, very, very
important. So, what do you do? When you go to the gym, make sure you re incorporating
two to three exercises, to make sure they are all presses, make sure it's heavy, and
make sure you go with a wide grip to really bring out your chest. Get ready for the summer,
look good at the pool, you know that works; more workouts, more nutrition tips, sixpackshortcuts.com.
See you guys next time! h1-L h 6K h1-L h#m. h{_> h]+^ How To Build A Big Chest Normal
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