Deeper Scientific Tips For Chest Muscle Growth (100% Works)

Improve how your pecs develop.

If you’ve been struggling with a smaller chest, rest assured that transformation is possible. Check out these deeper scientific tips for chest muscle growth that works 100% of the time.

The information below on this page was thought out by Ryan Humiston. His YouTube channel has become one of the fastest-growing fitness channels out there with more than 1.8 million subscribers and more than 190 million video views.

In the past six months, he witnessed his chest evolve from an A cup to a solid C cup through subtle adjustments in his workout form. In this article, we tapped into his expertise and what the key insights that revolutionised his chest training.

Check it out.

How to Increase Chest Size and Strength

Deeper Scientific Tips For Chest Muscle Growth (100% Works)

To comprehend what went wrong with Ryan’s chest training, it’s crucial to delve into the anatomy of the pectoralis major (PEC). Understanding that the muscle contracts simultaneously throughout its length, the focus shifts to the insertion point at the crest of the greater tubercle of the humerus. Recognising the conflicting actions of the clavicular and sternal costal heads emphasizes the importance of biomechanics in effective chest training.

For years, the prevailing wisdom advocated pressing with elbows at a 45° angle to minimize deltoid activation. However, as Ryan explains, his chest failed to grow despite following this advice. The critical revelation occurred when he realised that limiting deltoid activation during presses inadvertently reduced stress on the pecs, hindering their growth potential.

Correcting the Form:

The primary goal of any pressing movement is to create distance between the origin and insertion of the pecs and contract them effectively. Contrary to the 45° myth, the ideal approach involves descending into a press with an abducted arm to maximize muscle lengthening. This ensures that the pecs are activated through a full range of motion.

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Engaging the Lower Traps and Rhomboids:

While externally rotating the humerus during a press is impractical, engaging the lower traps and rhomboids vertically enhances muscle length. This engagement, achieved by pulling shoulders back and down, allows the chest to be the primary mover. However, caution is necessary not to lock the shoulders or arch the back excessively, maintaining a natural range of movement.

Addressing Poor Transverse Thoracic Mobility:

Identifying poor transverse thoracic mobility is essential for effective chest training. Simple tests, such as feeling anterior deltoid activation during chest exercises or experiencing pain in the rhomboids, can indicate mobility issues. Addressing these concerns is crucial for optimal chest engagement and growth.

Exercises for Improved Mobility:

Incorporating three daily exercises before each workout can significantly improve transverse thoracic mobility. Kneeling with one forearm on the ground and actively moving the upper back, using a band for serratus anterior and rhomboid engagement, and employing band-assisted internal rotation stretches are effective ways to enhance mobility.

Favourite Upper Chest Exercise:

Ryan’s most successful exercise for targeting the clavicular fibres of the upper chest involves using the Smith machine. By increasing the bench angle to make it steeper and allowing shoulders to naturally abduct during the negative phase, the chest is forced to lengthen to its maximum capacity.

Unlocking chest growth requires a departure from conventional wisdom and a focus on biomechanics and muscle engagement. By understanding the anatomy of the chest, correcting form misconceptions, and addressing mobility issues, you can transform your chest training and witness remarkable growth. Embrace the journey, stay consistent, and watch your chest evolve from a cup size to a chest to be proud of.

Watch Ryan Huminston’s video below to get a full grasp and deeper understanding of these scientific tips for chest muscle growth that helped him increase the size of his pecs.

The Perfect Chest Workout for Building Muscle and Looking Good

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Training your chest can have a number of benefits for your overall fitness and physical health. Here are some reasons why you might want to train your chest:

  1. Strengthening your chest muscles: Chest exercises like bench press, push-ups, and dumbbell flyes can help you build stronger chest muscles. This can improve your overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
  2. Aesthetics: A well-developed chest can enhance the appearance of your upper body, giving you a more balanced and proportional physique.
  3. Improved posture: A strong chest can also help improve your posture by pulling your shoulders back and helping you maintain a more upright position.
  4. Increased metabolism: Chest exercises can also help boost your metabolism, which can help you burn more calories throughout the day.
  5. Improved athletic performance: A strong chest can improve your performance in a variety of sports and activities that require upper body strength, such as basketball, football, and rock climbing.
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Overall, training your chest can have numerous benefits for your physical health, appearance, and athletic performance. It’s important to incorporate a variety of exercises into your chest workout routine to ensure that you’re targeting all the muscles in your chest, as well as other muscles in your upper body.

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How Often Should You Train the Chest?

The frequency at which you should train your chest depends on several factors such as your fitness goals, overall fitness level, and your training program.

In general, it is recommended that you train your chest muscles at least once per week to see improvements in strength and muscle growth. However, some individuals may benefit from training their chest more frequently, such as 2-3 times per week, especially if they are more experienced lifters and are looking to target specific areas of the chest.

It’s important to note that you shouldn’t train your chest muscles on consecutive days as this can lead to overtraining and increase the risk of injury. Additionally, it’s important to allow your muscles to rest and recover between workouts, so that they have time to repair and grow.

Overall, the frequency at which you should train your chest will depend on your individual goals and fitness level, so it’s best to consult with a certified fitness professional who can help you design a personalized workout plan that meets your needs.

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