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 youtube at
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Comments • 1 591

    ATHLEAN-X™   7 months back

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

    • mike landry jr
      mike landry jr  2 months back

      Are you trying to make fun of Christ??

    • iknownothing atall
      iknownothing atall  5 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

  • armanlarki6
    armanlarki6  15 hours back

    Forgive me for these gains father

    • Ryan riddal
      Ryan riddal  3 days back

      You're messing with international chest day.😄

      • Dan Daniels
        Dan Daniels  4 days back

        Jeffs videos are the best. They are so good, his jokes with sidekick bob cannot take any dissent

        • Jerry Kontos
          Jerry Kontos  1 weeks back

          Great stuff. Saw an YouTube video by an online trainer; he advocates arching the low back off the bench when doing incline dumbbell training. what is your opinion about this?

          • Quantumax46
            Quantumax46  1 weeks back

            My go to channel.

            • Quantumax46
              Quantumax46  1 weeks back

              Liverpool 1 down to Swansea... not this year!!

              • clintstrehl631
                clintstrehl631  1 weeks back

                It’s scary how accurately he guessed my chest workout routine

                • Collan Dunn
                  Collan Dunn  2 weeks back

                  Bruce Lee trained this way with a block chain and curl bar.

                  • arandomdude
                    arandomdude  2 weeks back

                    Jeff will beat you into submission of you disobey his plans for you. He has to punish Jesse all the time. But it’s because he loves him. He just wants him to be healthy.

                    • Hassan Ali
                      Hassan Ali  2 weeks back


                      • John Doe
                        John Doe  2 weeks back

                        I have 40# and 25# DB's and no bench.You gave some good ideas for a few more exercises with limited equipment.Thanks.

                        • Dat-Vi Hà
                          Dat-Vi Hà  2 weeks back

                          I've tried this chest overcoming isometric for the first time 3 days ago. Unfortunately I also got my first headache making sport. I've stopped directly, scared of aneurysm rupture. These 2 last days I've tried to work lighter but got pain behind my right eye. I've taken a appointment with my doctor but can you talk about this please ?

                          • Randy Candelario
                            Randy Candelario  3 weeks back

                            Until watching this video I never realized I would shrug my traps whenever I would bench. Thanks again .

                            • DrummerJacob
                              DrummerJacob  3 weeks back

                              I bought my gf all these weights. Her chest is still the same...

                              • Santa Clause
                                Santa Clause  3 weeks back

                                I feel like Jesse's a pothead

                                • Shane Power
                                  Shane Power  3 weeks back

                                  I don't know if I have ADHD or some shit but I can't remember all these tips when I'm actually in the gym! It's frustrating knowing half of the shi.t you're doing is going to waste!

                                  • DrummerJacob
                                    DrummerJacob  3 weeks back

                                    Shane Power I write my sets on my phone in a little notepad document. I also have a mens health workout book that has photos and explanations of basically every work out known to man so my txt document not only has the exercises in the order that i planned them and also the expected weight to put on, but also i put the page # of each one incase i want to reference it for some reason.

                                • Adnaan Shaikh
                                  Adnaan Shaikh  3 weeks back

                                  6:26 , the way he looks at Jeff 😂

                                  • Gavriyel Abramov
                                    Gavriyel Abramov  4 weeks back


                                    • Michael Rayner
                                      Michael Rayner  4 weeks back

                                      no way you actually gotmy chest workut like exactly right when you guessed except I did face-pulls at the end

                                      • gkcoley5
                                        gkcoley5  1 months back

                                        new to working out...who dont you do chest day on mondays?

                                        • Diego Aguilera
                                          Diego Aguilera  1 months back

                                          13:45 LMFAO poor Jesse

                                          • Jeremy Matthew Bertolini
                                            Jeremy Matthew Bertolini  1 months back


                                            • Noah Williams
                                              Noah Williams  1 months back

                                              Go QU Bobcats! Also thank you, your channel has helped me lose 42 lbs in the last 7 months

                                              • Ro Ro
                                                Ro Ro  1 months back

                                                I think your not human.

                                                • JT Blogz
                                                  JT Blogz  1 months back

                                                  jeff i still can't fix it no matter what i do can u pls help me T_T

                                                  • ADZ
                                                    ADZ  1 months back

                                                    11:28 Jeff goes Super Sayan

                                                    • Roy Hemion
                                                      Roy Hemion  1 months back

                                                      I guess even God jumped on the "I'm getting a sex, name, identity, boob, butt, religion, life" Change and acceptance bandwagon. That "God" is probably a Democrat😔 and is getting kickbacks from Satan for the voice. It's ok though, they are both probably on the section 8 train, and both getting foodstamps....we already know Satan's shooting out kids left and right, he has millions of the little demon bastards wreaking havok all over.....

                                                      • Giddoni15
                                                        Giddoni15  1 months back

                                                        Lol watching this on s Monday AFTER I already did my chest workout lol I’ll do better next time.

                                                        • Hey, Folks!
                                                          Hey, Folks!  1 months back

                                                          At around 4:00 he's squeezing his chest and I thought "Same." for a moment there.

                                                          • michaelemouse1
                                                            michaelemouse1  1 months back

                                                            5:17 Doggy spotted.

                                                            • ramzi78
                                                              ramzi78  1 months back

                                                              Jeff, the whole commandments theme made me realize what a great idea it would be if you published some sort of workout bible!

                                                            • nelio nascimento
                                                              nelio nascimento  1 months back

                                                              I would`ve farted at that point 11:15

                                                              • skeetso09
                                                                skeetso09  2 months back

                                                                ya need 2 boxes of ya dads protein powdah

                                                                • David Zeke
                                                                  David Zeke  2 months back

                                                                  Oh gosh how much i love jeff the bloke saved my life.

                                                                  • Mockle
                                                                    Mockle  2 months back

                                                                    11:26 AND THIS IS TO GO EVEN FURTHER BEYOND! AAAAHHHHHHH.......!

                                                                    • Marcus Livingston
                                                                      Marcus Livingston  2 months back

                                                                      DO JESSIE EVEN LIFT WEIGHTS???

                                                                      • William Guilherme
                                                                        William Guilherme  2 months back

                                                                        This was awesome lol

                                                                        • TheProsico
                                                                          TheProsico  2 months back

                                                                          Pupper in the background at:

                                                                          • Alex DeSantis
                                                                            Alex DeSantis  2 months back

                                                                            11:30 Jesus Christ 😂😂

                                                                            • JLorenz
                                                                              JLorenz  2 months back

                                                                              looks like he’s about to pop at 11:29 😂

                                                                              • Javascript Kiddie
                                                                                Javascript Kiddie  2 months back

                                                                                5:54 I would rather do that with cables to avoid getting smashed in the face with 45 pounds of iron

                                                                                • Alvan Vela
                                                                                  Alvan Vela  2 months back

                                                                                  "thou shalt do Squeeze ups! " 😁

                                                                                  • Uliyahu Hayah
                                                                                    Uliyahu Hayah  2 months back

                                                                                    GOTTA RESPECT THE KNOWLEDGE! THANK YOU!👍🏽

                                                                                    • Ziesam
                                                                                      Ziesam  2 months back

                                                                                      11:22 and what if something snaps?
                                                                                      He looks like he is about to explode. i need answers

                                                                                      • ari
                                                                                        ari  2 months back

                                                                                        you have puppies in the gym????

                                                                                        • Blake Shoemaker
                                                                                          Blake Shoemaker  2 months back

                                                                                          Swole Father,
                                                                                          Who art in heaven,
                                                                                          Vascular be thine veins.
                                                                                          Thy gainz come,
                                                                                          Thy sets be done,
                                                                                          Overhead as it is on chest.
                                                                                          Give us this day our daily macros,
                                                                                          And forgive our cheat days,
                                                                                          As we forgive those who curl in the squat rack.
                                                                                          Lead us not into half reps,
                                                                                          But deliver us from Crossfit.
                                                                                          For thine is the Bro, the PR, the natty Forever,

                                                                                        • shahbazishar
                                                                                          shahbazishar  2 months back

                                                                                          I also got to see your cheek and lip exercise .. for maximum gain !!!