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 • 1 666

    ATHLEAN-X™   10 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  2 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  2 months back

      Congrats, when the truth is spoken progress prevail :)

    • Hello It’s me
      Hello It’s me  2 months back

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

    • mike landry jr
      mike landry jr  5 months back

      Are you trying to make fun of Christ??

    • iknownothing atall
      iknownothing atall  8 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

  • krig
    krig  3 days back

    LMAO that thumbnail

    • Roger Steinbach
      Roger Steinbach  4 days back


      • Maxx the Askal
        Maxx the Askal  1 weeks back

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

        • Lewis Heasman
          Lewis Heasman  1 weeks back

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

          • Aleksandr Sheyman
            Aleksandr Sheyman  1 weeks back

            What's the exercise at 4:00?

            • Securitor Gaming
              Securitor Gaming  1 weeks back

              I saw a puppy

              • feitan troupe
                feitan troupe  2 weeks 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  2 weeks back

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

                  • Jimmy Owen
                    Jimmy Owen  3 weeks back

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

                    • Harsh Rana
                      Harsh Rana  3 weeks back

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

                      • Cosmin Aldea
                        Cosmin Aldea  4 weeks back

                        12:20 that s literally my chest workout

                        • jasso fernandes
                          jasso fernandes  4 weeks back

                          Complete shoulder work out grest jess

                          • Zetsuke4
                            Zetsuke4  4 weeks back

                            This covered a lot! Very helpful

                            • Sirlottawin
                              Sirlottawin  4 weeks back

                              Amazing video

                              • Michael Henriksen
                                Michael Henriksen  4 weeks back

                                7:34 Jesse trying not to yawn

                                • Samuel Willowcreek
                                  Samuel Willowcreek  1 months back

                                  Jessie is the real hero of AthleanX

                                  • Octavio Sanchez
                                    Octavio Sanchez  1 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  1 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  2 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  2 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  2 months back

                                          Demm faannnnzzeeee

                                          • Jeff Cavalier's Carrot Cake

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

                                            • Teenage Fitness
                                              Teenage Fitness  2 months back

                                              I loved the isometric tip

                                              • Tom Yum
                                                Tom Yum  2 months back

                                                It’d be awesome if you make Jesse bulk up

                                                • Jacob Mulcahy-Miller
                                                  Jacob Mulcahy-Miller  2 months back

                                                  Really good information thank you

                                                  • DJZmade
                                                    DJZmade  2 months back

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

                                                    • Iron Vegan
                                                      Iron Vegan  2 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  2 months back

                                                        11:22 Goddamn!

                                                        • Josh Beck
                                                          Josh Beck  2 months back

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

                                                          • Brazul Blint
                                                            Brazul Blint  2 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  2 months back

                                                              jessie is soooooooooooooooo sexy..just saying..

                                                              • luis Montoyafit
                                                                luis Montoyafit  2 months back

                                                                That was a fantastic and very informative video.

                                                                • James O'Brien
                                                                  James O'Brien  2 months back

                                                                  As thy thinketh, so shall thy become! 🤔

                                                                  • LoneWolf
                                                                    LoneWolf  2 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.


                                                                  • G Man
                                                                    G Man  2 months back

                                                                    hahaha, you guys are too funny

                                                                    • G Man
                                                                      G Man  2 months back

                                                                      Jeff: God, when will jessy take over my you tube channel and leave me cleaning the washrooms?
                                                                      God: I can't divulge that
                                                                      Jeff: but I need to know now
                                                                      God: what, you can't wait 6 months to find out?

                                                                      • Bill Buttlicker
                                                                        Bill Buttlicker  2 months back

                                                                        Every Sunday I go to church and hit chest 🙏😫🙏

                                                                        • Chris Morris
                                                                          Chris Morris  2 months back

                                                                          11:11 thats not an overcoming isomatric, its a Wolverine

                                                                          • HiddenGem #27
                                                                            HiddenGem #27  2 months back

                                                                            “Unable to defeat student Jesse, chuck noris cried himself to sleep that cold icy Night.

                                                                            • Mitesh Raja
                                                                              Mitesh Raja  3 months back

                                                                              Jeff: jesse put your shirt back on
                                                                              Jesse: Thank god!

                                                                              • Josh Featherstone
                                                                                Josh Featherstone  3 months back

                                                                                SWOLIER THAN THOU

                                                                                • Mitchell Collins
                                                                                  Mitchell Collins  3 months back

                                                                                  Just two exercises for my own reference :)
                                                                                  Dumbbell chest-pullover 5:51
                                                                                  Squeeze-up 6:54

                                                                                  • Moses Barmonyallah
                                                                                    Moses Barmonyallah  3 months back

                                                                                    You're welcome

                                                                                    • Russ Isaac Ormido
                                                                                      Russ Isaac Ormido  3 months back

                                                                                      11:24 wolverine?

                                                                                      • Prayer Warrior
                                                                                        Prayer Warrior  3 months back

                                                                                        That was the most helpful and educational bit of heresy I've seen. 🤣👍

                                                                                        • ArcanePath360
                                                                                          ArcanePath360  3 months back

                                                                                          So that's why Skinner was doing isometric exercise on the window when Superintendent Chalmers walked in.

                                                                                          • Robotomy101
                                                                                            Robotomy101  3 months back

                                                                                            lmao am I tripping or did allah reach out to jesse just to tell him his beard sucks