here's a picture of me 3 years ago back when people would make fun of my inward chest and here's a picture of my chest now I went from being embarrassed to take my shirt off because of my condition called pectus excavatum which made my chest look kind of dented to turning my chest into one of my strongest muscles and it's still growing even 3 years later into my journey as you can see with the stretch marks that I have right here so in today's video I'm going to show you exactly how I was able to
grow my chest fast so you can start filling out your shirts and make your girl jealous so before I dive into the exact exercise that I do I'm just going to run you through my exact workout split that I'm currently running so I'm in the gym 6 days a week and this is basically how my split looks like so on Monday which is usually day one I train chest shoulders and biceps then on day two I would train legs and abs and on day three I would do back and triceps then I would take a
rest and I would do it all over again to complete my six days split now I've already covered this in another video but you might be wondering why is he training his chest with his biceps and there's two reasons for this and the main reason that is probably the most important one for this video is because I want to make sure I'm training my chest with maximum intensity if I train my chest with my triceps my triceps are going to be kind of used from all depressing movements which means it limits how much I can
actually push weightwise for my chest but by keeping my triceps fresh for another day I can fully focus on my chest which means I can lift heavier and push harder without having anything holding me back and this way my chest gets all the attention and the energy needs to grow and reason number two which is a lot more simple is that the pumps look amazing whenever I have a chest pump I also have a bicep pump from the front which looks absolutely sick but yeah now that you know why I do it this way let's
get into the video so I'm going to be splitting this video into three different parts part number one is going to be the exercises that help me grow my chest part number two will be about a few important tips to help you maximize your chest growth and the last part is going to be about recovery food and the supplements that I recommend you use now before we start it's important to know that the key to building a balance aesthetic chest is to Target all three parts of the chest the first part which is probably the
most important one is going to be the upper chest which is also called the cicer head this is going to give you that lifted and Fuller look so if you want your chest to pop from the front of your shirt this is the area you need to be focusing on now the second part is going to be the middle chest which is also called the cernal head this part is going to add thickness and overall Mass to your chest it's also what makes your chest look full from the front and then we have the third
part which is going to be the lower chest which is also called the abdominal head and this is the part that's going to give your chest that more squared off and defined look especially at the bottom and we're going to start with the most aesthetic and most important part of the chest in my opinion the upper chest if you're looking for that Superhero look this is the part you're going to have to focus on so exercise number one for the upper chest is the incline machine chest press honestly this exercise is probably what's helped me
grow my upper chest the most in the past year and the reason why I like machines so much and you're probably going to see it a bunch of this video is because it's basically controlled throughout the whole movement and I can really focus on going to failure without having that fear that the weight is just going to drop on me and also because machines are great to really isolate the musle you're trying to train and really get that contraction on every single rep but yeah enough yapping here's how I do this exercise first things first
which is probably one of the most important steps is that I like to adjust the seats exactly at a point where the handles are perfectly in line with my upper chest and the reason why this is important is because if it's not perfectly aligned you're either going to be using your lower chest or you're going to use more of your front delt on the exercise so what I do from this point I just press the weight up I like to squeeze at the top for 1 to two seconds and then I control the Ecentric and
then I pause at the bottom for 1 to two seconds again to really feel that stretch which is where you're going to get most of the gains I usually like to go for 8 to 12 reps on this exercise and also I make sure I'm really focusing on the stretch and the contraction at the top of the movement and of course if you don't have this machine at your gym it's slowely fine here's a few Alternatives you can do instead so the first one is going to be the incline dumbbell press this is a great
exercise I really like to do it the reason why I prefer the machines over the incline dumbbell press is because you lose a bit of energy when you're actually like setting up the exercise with machines everything is already set up you just have basically like de press but whenever I'm lifting like the 125s or even like 130s at this point whenever I was like my heaviest I would lose a lot of energy just setting up the exercise and also it's a bit more challenging to go to failure because I'm always afraid that the weight is
going to drop on me so another exercise you can do as well which is also really good is the Smith machine incline press all right so same thing make sure you're focusing on the stretch and also on the contraction at the top they're both really good Alternatives and now exercise number two that I like to do for my upper chest is low to high chest flights so I like to throw this exercise sometimes into my training to get a bit more volume on my upper chest and also to really get a quick pump it's a
great exercise if you're trying to look good in the mirror so here's how I do it first off to set the cables around knee height and from that point I would just bring my hands up while keeping a slight bent into my elbows and then whenever my hands meet at the top I like to squeeze my chest for 1 to two seconds and then after that I would slowly control the weight back down and pause at the bottom for 1 to two seconds to also feel the stretch which honestly makes a huge difference whenever I'm
training my chest for this exercise I like to aim for 12 to 15 reps to really feel that burn and also I don't like to go too heavy because again it's a fly I want to make sure I'm actually feeling the muscle working so this is why I aim for 12 to 15 reps with the lighter weight and now we move on to the middle chest so the first exercise I like to do for my middle chest is the flat machine chest press honestly this has probably been my favorite exercise to do for my chest
and this is honestly the exercise that's going to help you the most to really build that thickness in your chest so here's how I do it so exactly like I did for the incline machine press I'm going to adjust the seats so that the handles are aligned with the middle of my chest again same reason I want to make sure that I'm really targeting that middle chest and you know if if they're too low I'm going to be targeting my lower chest and if it's too high again my upper chest is going to take over
which is not what we want with this exercise and after adjusting the seat all you have to do is to press the weight pause at the top for 1 to two seconds which is amazing to do with a machine and then lower it back down slowly while controlling the Ecentric movement and at the bottom I like to pause for 1 to two seconds to really feel the stretch before I press the weight up again and exactly like the incline machine press I like to do 8 to 12 Reps for this exercise and also I make
sure I'm controlling the weight on every single rep to really feel my chest working and get the best result so if you don't have this machine at your gym Don't Panic it's fine you can do these Alternatives as well and get similar results so the first one is going to be a flat dumbbell press it's a great exercise to build your chest and the second alternative you can do is going to be the Smith machine flat press and now exercise number two that I do for my middle chest is going to be the seated machine
cable flies so this exercise is going to be perfect to really isolate the middle chest and get a deep contraction so here's how I like to do them so first thing I would do is sit down and also make sure that the cables are level with my middle chest I've already explained you know exactly why we're doing this and then I would bring my hand together in front of me squeezing my chest hard at the top for 1 to two seconds and also what you want to do here is kind of Imagine like you're trying
to give a tree a hug all right so this is really important to make sure you're not like just pressing the weights up but you're actually performing a fly with this exercise and honestly this exercise is probably the one that's going to give you the best stretch on your chest so make sure you don't go too heavy you definitely want to make sure you don't tear your peck on this exercise so make sure you go light and also for this one I like to aim for 12 to 15 reps to really feel that burn in
my chest and same thing like I said I'm not going too heavy I'm going light so this is why I do a bit more reps to really go to failure and again I know a lot of people don't have this machine at their gyms so what you can do instead is going to be the pack that machine which is a great alternative it's basically going to be the same thing or you can do dumbbell chest sles instead which in my opinion honestly is not the best exercise because whenever you get to the top you don't
really feel that contraction but if you don't have access to anything else I would definitely do them with dumbbells and now we move on to the lower chest which is also called the abdominal head so exercise number one that I like doing for the lower chest is going to be weighted dips and here's how I do them so whenever I'm doing dips to Target my lower chest I like to lean slightly forward while doing the exercise to really shift the focus onto my lower chest instead of my triceps so I make sure I go deep
enough to really feel a full stretch at the bottom of the movement I pause for 1 to two seconds and then I press myself back up and squeeze my chest hard for 1 to two seconds again at the top before going back down for another rep now obviously in this clip you're going to see me using a 135 lb which is three plates or sometimes I like to go crazy and maybe up that to 180 lb but make sure you're using a weight that is good for you if you're not able to add weight yet
doing them with your body weight is going to be perfectly fine or even if you're not able to do them with your body weight you can also do them assisted and for this exercise I like to aim for 8 to 12 reps while going to failure every single set now exercise number two that I like to do for my lower chest is going to be cable high to low flies and here's how I do that all right so first thing I do for this EX exercise is that I set the cable at the highest level
and then I would grab the handle of both sides and from here I like to take one or two steps forward just to really create that tension on my chest and then from that position I just make sure that I squeeze my chest for 1 to two seconds while keeping a slight bent in my elbows and then when I get to the top I like to pause for 1 to two seconds to really feel the contraction in my chest and then I slowly bring the weight back down and focus on keeping tension in my muscle
and my chest and then whenever I get to the bottom I just pause for 1 to two seconds and then I do it again and again for this exercise I like to do 12 to 15 reps pretty much like the other fly exercises that I've done the reason is again I'm not going too heavy on this exercise because the heavier I go the harder it is to set up and also because the heavier I go the more likely I'm going to be to injure myself so I make sure to keep the weight light and also
aim for 12 to 15 reps while also making sure I'm going to failure on every single set and yeah that's basically how I train every single part of my chest now obviously I don't do six exercises every time that I train my chest so an aage chest workout will look something like this so I would start off my workout by doing an upper chest movement which usually is the incline machine chest press then after that I would move over to my middle chest and do something like the flat machine chest press and then after that
I would do something for my lower chest which is usually dips or I would do high to low cable FL now if you really want to grow your chest here's a few key tips that made a huge difference for me and the first one is to feel the contraction all right I've seen a bunch of people that use heavy ass weights and they just throw it around and this is not going to help help you all right trust me if you want to see the best results possible the best thing to do is to make
sure you're actually feeling the contraction whenever you're doing an exercise which means usually having to go with lighter weights to actually feel the movement and honestly this is going to help you get the best results over time the second tip is going to be the stretch at the bottom of the movement I've started doing this this past year and I can already tell you that this has been a huge difference in my chest growth of course I use it with every single exercise but especially for my chest whenever I'm doing a pressing movement or like
some flies I noticed that the stretch and actually like pausing for one or two seconds in the stretch position has helped me grow my chest the most so make sure whenever you're doing that an exercise regardless of if it's a press or if it's a fly make sure you pause for 1 to two seconds in the stretch position so that you get the best results possible over time there was a few studies that showed that in the stretch position you actually get the most results so yeah make sure you let your muscle stretch on every
single set to get the best results possible tip number three is to use machines all right this is probably something that I used to stay away the most when I first started training I used to only use dumbbells barbells I've never used kettle bells before but yeah machines I used to stay away from them and I don't know why I think I saw a few videos people calling you know people that use machine whatever it is they're going to help you build muscle if that's your goal if you're just trying to get stronger of course
you can use barbell or dumbbells but if your goal is to grow muscle and get a bigger chest you definitely want to be using machines the reason is because first off you're going to be able to get a better contraction on every single rep whenever I'm using machines at the top I actually feel like my chest is still working but whenever I'm using a barbell or a dumbbell I can actually lock out my arms and the tension is pretty much non-existent at that point so yeah machines are going to help you build muscle faster but
yeah with three weights it's going to be a lot harder to go to failure if you don't have a spot so make sure you use a bit more machines in your workouts I'm telling you right now it's definitely going to help you build muscle faster and tip number four which is probably the most important one not only for your chest but just for training in general Progressive overload all right this is probably the most important principle that you have to keep in mind whenever you're training is to make sure your workouts are harder and harder
over time regardless of what it is it could be weight reps less time between sets but for me I would recommend focusing on your reps and your weights so the weights that you're going to be using make sure they increase every single session on most of these exercises I like to do 8 to 12 reps and the way I Progressive overload is whenever I H the top of that rep range I up the weights again so I can drop back down to the lower rep range make sure you're doing more reps every single session make
sure you're doing more weight every single session and if you're at the bottom of a rep range for the exercise that I'm giving you just make sure you're doing more reps every single set so the ways to do this is obviously with diet which is going to be the next part I'm going to touch on so yeah if you're lifting the same weights for the same amount of Reps for months in a row obviously your chest is not going to grow so if you want to grow make sure you're tracking your workouts and that you're
doing more and more every single workout now obviously none of this is going to be possible without having proper food recovery and nutrition which brings me to the next part food recovery and nutrition so yeah if you want your chest to grow training is honestly going to be like 20% of the whole thing the rest is going to be through your your recovery and also having proper nutrition so make sure you're getting 6 to 9 hours of quality sleep every single night EA in a caloric Surplus if you're trying to build muscle and aim to
get at least 1 gram of protein per pound of body weight if you want to maximize your results and lastly for supplements I recommend two supplements that I'm using currently first one is going to be creatine which is going to help you with strength and also muscle growth and now the second supplement that I recommend is going to be Turk Max from HLT Subs which is real turrone unlike the fake stuff that other companies sell in in case you've been living under a rock you might not be aware that hdlt testrone the stuff from usbekistan
has been shown to be the only testerone the true authentic testerone in the industry and so Derek why didn't you test for the turkesterone and the econe failed to disclose what everyone actually wants to know obviously if he had posted that it was 36 everyone would have called him out Turk Max has helped me and a bunch of other creators in building muscle and also recovery so make sure you try it out if you haven't already uh we also have a money back guarantee currently so let's say you're not satisfied with the product you get
your money back and also you get a $20 gift card on top of it from HLT Subs so there's like literally no reason not to try it you know try it out and you'll see for yourself but yeah if you want to try it out you can use code Usain at checkout which is going to give you 15% off I'll put a link in the bio but yeah that's basically how I was able to grow my chest fast over the last 3 years if this video helped you make sure you smash the like button below
subscribe and if you feel like you're stuck in your journey and need a bit more tailored help you can apply to work with me oneon-one I've been coaching people for the last 18 months online and I've helped a bunch of students get results like these ones so if you want to have a bit more help from me personally you can apply to work with me oneon-one below and yeah that's basically it hope you guys enjoyed this video you can let me know in the comments as well what you like to see next love you all
see you next time peace
