The 10 Commandments of Chest Training (GET A BIG CHEST!)

  • Published: 25 January 2018
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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 RUclip at
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Comments • 1 682

    ATHLEAN-X™   11 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • free youtube
      free youtube  3 months back

      ATHLEAN-X™ come to royal caribbean cruise line @harmony of the seas and proof it for the crew and you will get a lots more of your subscribers...

    • Belgourari Hamza
      Belgourari Hamza  3 months back

      Congrats, when the truth is spoken progress prevail :)

    • Hello It’s me
      Hello It’s me  3 months back

      ATHLEAN-X™ can u do one for back! Loving the content !!!!

    • mike landry jr
      mike landry jr  6 months back

      Are you trying to make fun of Christ??

    • iknownothing atall
      iknownothing atall  9 months back

      I love Jessie's eyebrows....have you named them yet???
      P.s. thank you for all your help. So far I've lost 60 lbs of fat in the last 8 months, and have gain 20 of muscle in the last 2. Thank you

  • Brendan J.T.
    Brendan J.T.  17 hours back

    11:23 How you become super saiyan

    • Dylan Hunter Chua
      Dylan Hunter Chua  1 days back

      This is why God and Jesus are depicted as jacked

      • zaibukan
        zaibukan  3 days back

        He named my exact chest workout and day (Monday) LMFAO😂😂😂😂😂

        • EmperorJamesDafris Reviews

          I wanna see a video of the dog

          • andrew flynn
            andrew flynn  5 days back

            Hate to be that guy but shalt = shall not

            • Zetsuke4
              Zetsuke4  3 weeks back

              This video is soo good it covered everything really

              • Zetsuke4
                Zetsuke4  3 weeks back

                Very nice tips so elaborate

                • Dan Brown
                  Dan Brown  3 weeks back

                  I would enjoy these more without Jesse

                  • Connor Delk
                    Connor Delk  3 weeks back

                    I’m still having trouble developing my chest. 😔

                    • Connor Delk
                      Connor Delk  2 weeks back

                      hatime naddifi thanks a lot

                    • hatime naddifi
                      hatime naddifi  2 weeks back

                      I really hope you the best Connor

                    • Connor Delk
                      Connor Delk  2 weeks back

                      @hatime naddifi once I get some money I'm gonna buy one of Jeff's programs. I need to get my nutrition in check.

                    • hatime naddifi
                      hatime naddifi  2 weeks back

                      Consult an expert ..e.g. the couch in your gym...sleep early and well...and eat wisely......just keep it up man...and never join the "small-chest-organisation".

                  • Zetsuke4
                    Zetsuke4  3 weeks back

                    This is so true!

                    • sam park
                      sam park  3 weeks back

                      Jeff, you were way off. I do flat bench, incline dumbbells, dips, and cables with some push ups to finish it off. However, I do them on Friday not Monday. Like I said, way off.

                      • S
                        S  4 weeks back

                        Jesse that God just wants you to do Face Pulls, he sent AthleanX to preach that message

                        • Ryan Uys
                          Ryan Uys  4 weeks back

                          This channel is rlly good at informative and captivating videos but not comedy/charisma hahaha

                          • krig
                            krig  4 weeks back

                            LMAO that thumbnail

                            • Roger Steinbach
                              Roger Steinbach  1 months back


                              • Maxx the Askal
                                Maxx the Askal  1 months back

                                Fvk this video, just take my money and coach me!

                                • Lewis Heasman
                                  Lewis Heasman  1 months back

                                  13:41 you can see the hate in Jessie's eyes trying to be covered by that smile

                                  • Aleksandr Sheyman
                                    Aleksandr Sheyman  1 months back

                                    What's the exercise at 4:00?

                                    • Securitor Gaming
                                      Securitor Gaming  1 months back

                                      I saw a puppy

                                      • feitan troupe
                                        feitan troupe  1 months back

                                        Im watching this today and its monday. Im here to encourage my self do chest work out today but it's monday, so im gonno do it tommorow haha.

                                        • markdelej
                                          markdelej  1 months back

                                          11:21 it looks like jeff was crucified for our sins

                                          • Daniel Ballen
                                            Daniel Ballen  2 days back

                                            This is a very underrated comment had me dying

                                        • Jimmy Owen
                                          Jimmy Owen  2 months back

                                          Incline chest not Jeff think about it, isolation flat is king

                                          • Harsh Rana
                                            Harsh Rana  2 months back

                                            I got to the first point after six months.
                                            I wish i had found jegf before😥

                                            • Cosmin Aldea
                                              Cosmin Aldea  2 months back

                                              12:20 that s literally my chest workout

                                              • jasso fernandes
                                                jasso fernandes  2 months back

                                                Complete shoulder work out grest jess

                                                • Zetsuke4
                                                  Zetsuke4  2 months back

                                                  This covered a lot! Very helpful

                                                  • Sirlottawin
                                                    Sirlottawin  2 months back

                                                    Amazing video

                                                    • Michael Henriksen
                                                      Michael Henriksen  2 months back

                                                      7:34 Jesse trying not to yawn

                                                      • Samuel Willowcreek
                                                        Samuel Willowcreek  2 months back

                                                        Jessie is the real hero of AthleanX

                                                        • Octavio Sanchez
                                                          Octavio Sanchez  2 months back

                                                          Yes that was my wo, but becouse im following the perfect chest wo that Jeff teach us jajaja gonna doing it for 2 months and then change smt

                                                          • TheSingularity
                                                            TheSingularity  2 months back

                                                            What's up guys, Jeff Cavaliere coming down from the mount to sermonize.

                                                            • LEXICON DEVIL
                                                              LEXICON DEVIL  2 months back

                                                              Look at this smiling ass nigga. Nigga whatchu smiling at?

                                                              • mydnite1987
                                                                mydnite1987  3 months back

                                                                Stupid question: You say in order to protect your shoulder a slight decline would be good but when you put the weight under the bench, didnt that give it an incline?

                                                                • Pangolin
                                                                  Pangolin  3 months back

                                                                  He did it correctly because you sit on the small pad. The large pad is the one for your back.

                                                              • mElIh sönmez
                                                                mElIh sönmez  3 months back

                                                                Demm faannnnzzeeee

                                                                • Jeff Cavalier's Carrot Cake

                                                                  Jeff is the scrawniest looking jacked guy I've ever seen

                                                                  • Teenage Fitness
                                                                    Teenage Fitness  3 months back

                                                                    I loved the isometric tip

                                                                    • Tom Yum
                                                                      Tom Yum  3 months back

                                                                      It’d be awesome if you make Jesse bulk up

                                                                      • Jacob Mulcahy-Miller
                                                                        Jacob Mulcahy-Miller  3 months back

                                                                        Really good information thank you

                                                                        • DJZmade
                                                                          DJZmade  3 months back

                                                                          Pushing is easy to do, but how do u do pulling exercises with no equipment?

                                                                          • Iron Vegan
                                                                            Iron Vegan  3 months back

                                                                            Protecting the shoulders is critical. Shoulders are injured over time from heavy chest work. Dumbbell pullovers used to be one of my strongest and favorite exercises, but these days, if I try DB pullovers, unpleasant sensations in my left should manifest themselves after several reps or sets. Incline chest presses are also key suspects for shoulder injuries over the years. For years I did them. The good news is that since inclines are not necessary for solid upper pec development as is commonly thought (old school gym lore), flat presses make the perfect substitution without any anterior deltoid shoulder problems. Thanks for the commandments Jeff and Jesse (and oh, give my regards to god for helping out in this video)! See ya' ...

                                                                            • Dar El
                                                                              Dar El  3 months back

                                                                              11:22 Goddamn!

                                                                              • Josh Beck
                                                                                Josh Beck  3 months back

                                                                                how tha hell can he just interrupt the video like that and nothing's done.

                                                                                • Brazul Blint
                                                                                  Brazul Blint  3 months back

                                                                                  This would be easier to follow along with if we were in person. Idk how to make a work out schedule or anything, is there a beginner step by step to get into this program?

                                                                                  • Jim Carry
                                                                                    Jim Carry  3 months back

                                                                                    jessie is soooooooooooooooo sexy..just saying..

                                                                                    • Luis Montoya Fit
                                                                                      Luis Montoya Fit  3 months back

                                                                                      That was a fantastic and very informative video.

                                                                                      • Try Until You Die
                                                                                        Try Until You Die  3 months back

                                                                                        As thy thinketh, so shall thy become! 🤔

                                                                                        • LoneWolf
                                                                                          LoneWolf  3 months back

                                                                                          Hey Jeff! Question, I shattered by collar bone about 18 months ago and had a metal plate inserted with 7 scews holding it together. What exercises, chest/sholders, should I try to avoid. Since Ive started lifting again Ive noticed some discomfort.