Can’t Build a BIG CHEST with Bench Press? Just Do THIS!!

So you can’t build a big chest no matter how often or how much you bench press? In this video, I’m going to show you the biomechanical and scientific reason why this is the case for you and, more importantly, give you an exercise for your chest that will make it grow better than everything else you’ve tried.
The key to a bigger chest is making sure that you are activating the pecs and not your shoulders and triceps during your pressing. Some of the limitations of the bench press are known to be inhibiting the very activation that you are seeking. These are worsened by the fact that some people just aren’t genetically as predisposed to flourish with the bench press.
Let’s start by discussing the biomechanical limitations of this popular chest exercise. First, the range of motion. We know that horizontal adduction of the arm across the chest (at the shoulder joint) is one of the primary functions of the pec major / chest muscles. During the bench press, your arm only goes through about a total of 80 to 90 degrees of adduction. This comes from a negative fifteen degrees at the bottom of the bench press up to about 70 degrees or so at the top of the rep.
When people have a hard time building their chest they simply don’t get enough activation of the pecs to stimulate growth. This is worsened by the fact that they often substitute pec contraction for deltoid and triceps activation to move the bar.
The second thing to note is that the strength curve of the bench press is descending, meaning that as the bar moves away from the chest the exercise gets easier and tension is lost on the pecs. So when the shoulder is in its most adducted position, the corresponding tension on the pecs is at its lowest. This again does not bode well for the exercise in its capacity to add lots of mass to the chest.
Biologically speaking, certain individuals have lower proportions of fast twitch fibers in their chest, which only further decreases the responsiveness of the exercise to a heavily loaded exercise like the bench press. Don’t misunderstand, the bench is a formidable exercise for your chest in terms of its ability to be progressively overloaded and to create chest growth by simply applying more tension to the chest than other pec exercises. It just isn’t enough.
The length of ones arms can also be a negative when it comes to seeing chest gains during the bench press. Those with longer arms will have a harder time creating the leverage needed to lift heavy weights on the exercise and therefore tend to struggle more with letting the chest lean on the delts and triceps too much for assistance during the lift.
The answer to your problems is to incorporate the cable chest press with adduction as well. This powerful chest mass booster is one of the most underrated and effective exercises for building a bigger chest. The key to the success of this chest movement is the fact that it addresses all the primary weaknesses of the barbell bench press. Not only can you get much more adduction from the movement but the tension on the chest at the peak of adduction is far greater, leading to more overall stimulation during the exercise.
Additionally, the strength curve compliments that of the barbell bench press and allows for a much better stimulation of the chest over a greater portion of the range of motion. Using this along with the bench press performed heavy, is one of the best one-two combos you can use when you are trying to build a big chest.
Be sure to follow the tips for setting up this exercise correctly and how to perform it with proper form so as not to leave any of the potential gains on the table. I include setup instructions in the video as well.
If you are looking to build a bigger chest fast and feel glad you found this video but wish you had a complete workout program that would get you results without thinking, be sure to check out my programs at via the link below and start training with science. By putting the science back in strength, you can get your muscles to grow faster and better than ever using the same workouts used by today’s top professional athletes.
For more videos on chest workouts to build mass and the fastest way to build a bigger chest, be sure to subscribe to our youtube channel via the link below and turn on your notifications so you never miss a new video when it’s published.
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  • *NEW “FAST ACTION” Q&A* - After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (as a separate comment!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

    • ATHLEAN-X™ I’m a 50 years of age. Should I work out if I still have residual muscle soreness from my work out 2 days ago? Is that normal to still have residual soreness ? A friend told me this is normal when you have a good workout. Thanks Rich.

      Richard LinaneRichard LinaneVor 15 Tage
    • @bazil azeem what do you mean supplement line up?

      Αποστόλης ΚράτσαςΑποστόλης ΚράτσαςVor 21 Tag
    • Jeff. This is great. BUT, I don’t have access to one of those fancy cable machines in my garage! I have a bench, barbells, dumbells, dip/chin up bars and that’s about it. What can I do to really hit the adduction with decent weight with a good strength curve?? Anyone?..Thanks. Rick

      Rick WaitesRick WaitesVor 22 Tage
    • Can I do your program with a bowflex?

      Gerry LonarGerry LonarVor 28 Tage
    • any advice for PT school?

      Kevin LedezmaKevin LedezmaVor 29 Tage
  • No matter what exercises i do, i never feel anything in my pecs. It's all in the shoulders and arms

    Jason MyersJason MyersVor 10 Stunden
  • Realized that I look like Jesse next to guys who work out like Jeff :(

    Justin BohnerJustin BohnerVor Tag
  • If I don't have access to a cable bench, can it be done with dumbbells?... Thanks

    Giants Freak1Giants Freak1Vor 4 Tage
  • I'm subscribing. The broscience in this is uncanny

    SchnellSchnellVor 4 Tage
  • im confused as to how you program this along side bench pressing? Same day and replace other chest excersizes with it? Do you do one set of each variation you showed?

    Rhett BlankenshipRhett BlankenshipVor 4 Tage
  • Can we get a video with this using bands I think everyone doing home work outs now Thanks again doing you ax 2 for the second time now 💪🏾

    Jay GriffsJay GriffsVor 5 Tage
  • Can’t Build a BIG CHEST

    Động Vật Đó ĐâyĐộng Vật Đó ĐâyVor 6 Tage
  • Ive Been working out for about 1,5 and i swear my arms shoulders legs back progress is Insane but m fuckin chest wont grow

    Grape SurgeonGrape SurgeonVor 9 Tage
  • Jeff, exactly right.

    Fastt EdFastt EdVor 9 Tage
  • Jeff: i just turned 61 and decided to make a (masters) track and field comeback (i was a decathlete in high school, 2 colleges, and the North Miami Track Club in late 70s early 80s). I've limited myself to training for my 4 favorite decathlon events: 110 meter high hurdles (or the indoor 60 meter high hurdles), Quarter mile, discus and javelin throws. I've downloaded, studied and incorporated dozens of your videos into my training and they have helped a lot. I've been curious about something you said in one of those videos. you recommended us to drink apple cider vinegar in the morning no more than 30 minutes after waking up. Why do you say it has to be within 30 minutes. Thanks, Dave

    David AbraxasDavid AbraxasVor 10 Tage
  • A bigger bench equals a bigger chest

    Coath Jason Bluph Blaph Bleap Blahp's #1fanCoath Jason Bluph Blaph Bleap Blahp's #1fanVor 10 Tage
  • Long armed Jesse's hahaha that was awesome

    John BeeJohn BeeVor 12 Tage
  • This guy chats so much shite

    Ajuuca KadafiAjuuca KadafiVor 12 Tage
  • Why do I feel the contraction more in my armpit vs my chest?

    incog cheetoincog cheetoVor 12 Tage
  • People who disliked this video is people whom doing this exercise for long and just realised it was wrong all the time

    Bramantyo PamungkasBramantyo PamungkasVor 13 Tage
  • It is 2020 and Jeff have Officially Copyrighted the FacePull© & became the Pope of Gains.

    Kaegan ThornhillKaegan ThornhillVor 14 Tage
  • Me,"like this Jeff?" Jeff "Here's 10 things you did wrong"

    Eddie AshEddie AshVor 14 Tage
  • Which is why I add chains to the bar for my bench presses. The initial thrust is the hardest. Agreed. Then the chains which are resting mostly on the floor then engages as the bar is lifted further away from the chest. Requiring more strength to lift the bar, weights and now chains. Not to say that what Jeff is saying here isn’t beneficial, but if you love bench presses (as he admitted) then add the chains to the bar and see the difference.

    Scott MackeyScott MackeyVor 15 Tage
  • I am Marv Albert!!! I shall BITE YOU!!!! Ha ha ha haaaaa!!!

    mercoidmercoidVor 15 Tage
  • Bruh cable press? my gym barely has two benches let alone a damn cable press machine

    theGUYtheGUYVor 16 Tage
  • Is there any variation to this cuz damn the gym i go to doesnt have this kind of machine

    Ryan AvelinoRyan AvelinoVor 16 Tage
  • When the nanotech in Jeff's shirt senses a lift about to happen so it naturally disappears. Good job Ironman.

    firefight77firefight77Vor 17 Tage
  • This incline cable press and rocking tricep pulldown (previous video) gave me an idea. Yesterday I did a rocking cable chest press in which the concentric part of the exercise was done stepped in and The Eccentric part of the exercise was done stepping forward as to increase the tension throughout movement. Pretty cool stuff...

    Kirk GreerKirk GreerVor 18 Tage
  • My elbows don't lock out even without weight or resistance. They have been this way my entire life. I'm finding it hard to get into higher reps on any type of press, be it bench, OHP, incline, etc.. I feel that it's due to the constant tension on my Triceps, never getting that microsecond of rest. The good news is that my Triceps are massive. Any advice?

    Pablo WilkanoPablo WilkanoVor 18 Tage
  • Those intro's keep getting better

    RenatoRenatoVor 18 Tage
  • Doing this at the gym at this very moment, my chest is dying and I love it 🙌

    Youri appelmanYouri appelmanVor 18 Tage
  • Only because I’m new to weightlifting and can’t yet comprehend the advanced level of Jeff’s explanations, this is what I hear: “The crux of my venereal infection can be summed up hitherto for, six, eight, who do we appreciate.” (bonus points for where I stole this from!)

    tomgio1tomgio1Vor 18 Tage
  • Wait , how did he lose the shirt when he was showing the pro tip 🤔

    sergio lozasergio lozaVor 18 Tage
  • Jeff!!! I have long arms and they make bench press and pull ups hell for me! Glad you confirmed this

    zeolingazeolingaVor 18 Tage
  • @7:48 did you guys see that? Jeff's shirt disappeared! It's like his shirts have a mind of their own and they know when they need to come off

    mickey_m20mickey_m20Vor 19 Tage
  • I mean no offense what so ever but you look like an extremely fit white Obama! Thanks for the videos!

    forsherartforsherartVor 19 Tage
  • This guy looks like chandler and Joey from friends combined

    Sheriff BrodySheriff BrodyVor 19 Tage
  • Hello Jeff. I was watched your channel a long time. Can you do some videos about bench press, squat for ectomorph? My body is a ectomorph type with long arms. And i cant find any guide in google about this. Thank you very much. You are good at in your job.

    Game Online HayGame Online HayVor 19 Tage
  • What if you don't have a cable machine?

    braikkabraikkaVor 19 Tage
  • In my gym I don't have those pulleys, only the traditional ones, it works the same? Can you work standing up too? Thanks for the information, you’re the best

    Andrew DalAndrew DalVor 19 Tage
  • Jeff what is your opinion on jawzersize? It’s a new product that you bite on to workout your face I guess.

    Jacob OakleyJacob OakleyVor 19 Tage
  • Yeah great

    Jonas PaterJonas PaterVor 20 Tage
  • I am 30 years old now but i started fitness 2020. Will try my best. Good luck everyone.

  • Me : put on clothes Jeff : putting on clothes are killing your gains Me : tells that to girls Girls : slaps me Me : no pain no gain

    jordan kwekjordan kwekVor 20 Tage
  • You need to figure out how to add some weight to your face.

    Nathaniel FrankfordNathaniel FrankfordVor 21 Tag
  • Jeff's a genius, best stuff on youtube hands down. Thank you Jeff for your valuable coaching.

    cybrscotcybrscotVor 21 Tag
  • Can this be done as flat bench aswell or is it just for incline

    Virgil TheSharpshooter AtusoVirgil TheSharpshooter AtusoVor 21 Tag
  • Great video

    grantgrantVor 21 Tag
  • I have walked past many bench press machines in gyms and sadly my genetics don't allow me to get instantly DIESEL chested just strolling thru 😂

    Matsuwd-Emeth Da'athMatsuwd-Emeth Da'athVor 21 Tag
  • Everyone in the gym looked at me like an idiot while doing this, when I get bigger gains they're going to look like idiots. Thanks Jeff

    davidsalinas9davidsalinas9Vor 21 Tag
  • Jeff is the best. Every freakin’n vid I learn something substantially new!

    Phil FalsettiPhil FalsettiVor 22 Tage
  • I don't have access to a cable machine, any alternatives by chance?

    Abrahm WardAbrahm WardVor 22 Tage
  • Short

    Michael WinklerMichael WinklerVor 22 Tage
  • 3:02 Davie504??

    Flex MediaFlex MediaVor 23 Tage
  • Imagine Jeff having a Scott Herman accent..... Thumbs up if you think Jeff needs to work on his Scott Herman accent.

    bladerunner900bladerunner900Vor 23 Tage
  • Nice Riker manoeuvre at 7:18

    Paul CarsonPaul CarsonVor 23 Tage
  • Jeff. This is great. BUT, I don’t have access to one of those fancy cable machines in my garage! I have a bench, barbells, dumbells, dip/chin up bars and that’s about it. What can I do to really hit the adduction with decent weight with a good strength curve?? Thanks. Rick

    Rick WaitesRick WaitesVor 23 Tage
  • What machine is being used here Id like to get one.

    Bobman PBobman PVor 23 Tage
  • Me:Putting my shoes on to go to the gym Jeff: Stop your doing it wrong

    khalifa_kk808khalifa_kk808Vor 23 Tage
  • The production value with the graphics is great! Love the good work guys

    Alex BryanAlex BryanVor 23 Tage
  • Hey, I have a question concerning my chest development. I (male, 19y/o) am 170cm (5"7) tall and weigh around 62kg (137lbs). My body fat is rather low and although it hasn't changed for the past months, my breasts start looking saggy in the profile/side view the more I work out my chest. Am I missing out on something important when it comes to the workout? I'd be glad if someone could give me an advice. Thanks in advance :D

    RafinatorLpRafinatorLpVor 24 Tage
    • Try working out the upper and lower pecs

      ixaixaVor 17 Tage
  • With light weight it can be perfect for warming-up.

    NagaStarNagaStarVor 24 Tage
  • please lose the bearded idiot...He isn't funny and it makes the video unwatchable....Love ya Jeff, keep preaching but ALONE

    Gatlinburg HusseyGatlinburg HusseyVor 24 Tage
  • What if my goal isnt to build muscle but to up my maximum 1 rep bench press?

    Gr3nadgr3goryGr3nadgr3goryVor 25 Tage
  • How do i get my longhead abd short head balanced

    Luke LindenthalLuke LindenthalVor 25 Tage
  • Man I'm just starting my DE-visions channel and I asked a few people who they liked and they said you. Now I know why, your content is highly informational but also visually stimulating and not overwhelming. You leave the viewer satisfied with your presence but its never overbearing. Well put together stuff Jeff. I watched you back in the day but you've definitely leveled up since then. Thanks for the inspiration.

    Protein and PineapplesProtein and PineapplesVor 25 Tage
  • I thank u so much Jeff, all your videos. Informative as they are have helped so much. Your vids have helped me with injury, muscle gain, flexibility and fat loss. As we get older mobility is so important and your vids have helped so much. Upon watching this video it is by far the best and most effective chest exercise I've did and is very easy on the shoulder 😎

    Paul bradyPaul bradyVor 25 Tage
  • i love how he shows you how to get situated for this exercise cause i know i was going to look stupid

    Gerald SkywlkrGerald SkywlkrVor 25 Tage
  • This explains so much. Thank you Jeff.

    elr456elr456Vor 25 Tage
  • Loved the funny parts! 😂

    Marcus GrayMarcus GrayVor 25 Tage
  • People staring at me when I practice Jeff's moves... I guess the moves look weird for most people. But hey, when Jeff says "STOP you're doing it wrong", you gotta adapt

    ZoomZoomVor 25 Tage
  • Me: Going to the gym. Jeff: *STOP* you're doing it wrong.

    ZoomZoomVor 25 Tage
  • Excellent.. Thanks

    gary durangary duranVor 26 Tage
  • I haven’t been though, I’m using dumbbells

    Kanti123Kanti123Vor 26 Tage
Can’t Build a BIG CHEST with Bench Press? Just Do THIS!!