Learn how to bench press for chest growth and speed up your gains.
Jeremy Ethier has compiled his two quick fixes to help you out. Scroll down to find the full video.
- How To Bench Press for Chest Growth
- Chest Up, Shoulders Back
- Get Rid of Mobility Restrictions
- Activate the Chest
- Apply and Engage
- Put it All into Practice
- Video – How To Bench Press for Chest Growth
- Learn More
- Muscles of the Chest
- How To Bench Press for Chest Growth – Pectoralis Major
- How To Bench Press for Chest Growth – Serratus anterior
- How To Bench Press for Chest Growth – Intercostals
- How To Bench Press for Chest Growth – External Oblique
- How To Bench Press for Chest Growth – Internal Oblique
- How To Bench Press for Chest Growth – Rectus Abdominus
- The different muscles of the chest are important for strength and balance
- Conclusion – How To Bench Press for Chest Growth
How To Bench Press for Chest Growth
“How many times have you heard, “Want a bigger chest? Then you have to bench press.” Well, this is actually a pretty good answer to how to build a bigger chest. But it seems that some individuals just don’t seem to respond as well as others do when it comes to developing their chest mass with this chest exercise. Yes, genetics can play a role in determining this. But research clearly indicates that you can improve the resulting chest growth you experience from the bench press by applying a few simple bench press tips for a bigger chest. In this video, find out how to bench press to fix your bench press technique and boost the resulting chest gains you get from your chest workout.”
Chest Up, Shoulders Back
“First, when it comes to how to build a bigger chest with the bench press, you need to be able to keep your chest up and out and your shoulder blades retracted back or pinched together. This then naturally creates a slight arch in your upper back with space between your back and the bench, and is a position that you need to maintain as you’re pressing. Not only is this position safer on your shoulder and contributes to a stronger press, but based on biomechanical analyses of the bench press, we know that it also increases the involvement of the chest in the movement by preventing the front delts from rounding forward and taking over.”
Get Rid of Mobility Restrictions
“So, if you want optimal chest growth from the bench press, you need to improve on your mobility restrictions. Basically, the two things you need to focus on are both opening up your chest and getting more upper back mobility in your thoracic spine so that you can keep that chest up and out and that upper back arched back as you press. And one great dynamic stretch to help you achieve this are snow angels on a foam roller. By regularly doing exercises like this to open up your chest and loosen the upper back, you’re going to then be able to get into a much more efficient benching position to actually use and place tension on your chest instead of the front delts.”
Activate the Chest
“Research has consistently shown that improving the activation of your chest as you bench can lead to greater growth. You can do so by being mindful of the following bench press tips for bigger chest. First, it’s important to understand what the chest does in the first place: horizontal adduction. And it is simply the act of pulling your arm towards the midline of your body. So, whenever we perform the bench press, it’s the horizontal adduction and movement of our arms together that’s activating our chest and as a result presses the weight up. And in order to properly activate your chest while you bench, you need to learn how to pull your arms together by using your chest muscles as opposed to other muscles.”
Apply and Engage
“Once you’ve learned how to activate your chest muscles, it’s time to apply what you learned to your bench press technique. Start with just the bar but before lowering it, pre-activate your chest by thinking about bringing your hands inwards and pulling your biceps in towards each other. Obviously, your hands won’t move but this will just help you engage your chest. After this, start slowly performing reps with the bar but you should no longer be thinking about just pressing the weight up. Instead, on the way up of every single rep I want you to just think about pulling your biceps together. So, focus on points A and points B that we previously went through, and just think about bringing those two points together every single rep. And so, you’ve effectively minimized the involvement of your front delts, which is undoubtedly going to lead to developing chest growth in the long run even if you’re using a lighter weight.”
Put it All into Practice
“If you want to see the best results and build muscle in the right areas, then you need to be activating the right muscles during all of your exercises and executing these movements optimally. Which doesn’t just apply to the chest, but to all your other muscle groups as well.”
Video – How To Bench Press for Chest Growth
Muscles of the Chest
The chest is an important part of the body. It contains many muscles that help you move and breathe.
The pectorals are a group of muscles that include the pectoralis major and minor as well as the sternocostal head of the anterior deltoid muscle. These muscles help with shoulder flexion and adduction, which occurs when you lift your arms out to your sides at about 90 degrees from your body.
The serratus anterior is another muscle that helps with shoulder movement; it begins on ribs 1-7 (8 and 9) or ribcage near the armpit area and extends down into shoulder blade area where it attaches to scapula bone then wraps around neck attaching there too.
How To Bench Press for Chest Growth – Pectoralis Major
The pectoralis major is the main muscle of the chest. It originates at both clavicle and sternum, with its fibres attaching to an area called the “medial wall” of your armpit.
The muscle is responsible for lifting your arm and moving it forward, as well as rotating your arm inward. It’s a large, triangular muscle that fills most of your torso when you’re flexed (it almost looks like two separate muscles).
How To Bench Press for Chest Growth – Serratus anterior
The serratus anterior is a muscle that originates on the ribs and inserts onto the upper six or so thoracic vertebrae. It also attaches to some of the muscles of internal rotation of the shoulder joint.
The serratus anterior acts to protract (bring forward), upwardly rotate, and elevate the scapula when you flex your shoulder blade. This muscle gets its strength from its connection with other muscles in this region, including latissimus dorsi, pectoralis minor, rhomboids/levator scapulae and subscapularis.
These all work together to create protraction of your scapula when you pull your arm back behind you toward your spine (known as retraction). The nerve supply for serratus anterior includes branch offs from C3-C7 spinal nerves however most innervate it via lower cervical nerves C4-C5 or supraclavicular nerves T1-T4.
- Location. The subclavius muscle is found in the upper chest and attached to the inner surface of your collarbone.
- Function. Its main function is to compress your jugular vein when you raise your arm above your head, keeping blood from flowing backward into it. It also depresses the collarbone during inhalation when you take a deep breath in or sigh in relief or contentment—a process called accessory respiratory muscle activity (ARM).
- Attachments and innervation: The distal end of this muscle attaches to ligaments within your shoulder joint; its proximal attachment is at the inferior border of your first rib.
How To Bench Press for Chest Growth – Intercostals
The intercostals are the muscles between your ribs and they help to bring oxygen into your body. When we breathe in, the intercostals lift up our ribs so that we can take in more oxygen. They also help us move our arms and turn our heads from side to side.
They are important for posture because they hold up our rib cage and keep it from collapsing inwards.
How To Bench Press for Chest Growth – External Oblique
The external oblique is located in the side of the body and helps to flex and rotate the trunk. It also helps to support the abdominal viscera (the organs in your abdomen), stabilize your thorax during breathing, flex and adduct (move closer together) your upper limb (arm)s, and stabilize your lumbar spine (lower back).
How To Bench Press for Chest Growth – Internal Oblique
The internal oblique is a broad, thin muscle that runs from the lower ribs to the pelvis. It originates at the lower eight ribs (5-7) and inserts onto the inguinal ligament, linea alba, and iliac crest.
The internal oblique functions to flex and laterally rotate the trunk by pulling on its insertion at the inguinal ligament or linea alba.
How To Bench Press for Chest Growth – Rectus Abdominus
The rectus abdominus is the most superficial muscle in the abdominal wall. It’s divided into a superior portion, which forms the linea alba, and an inferior portion. The superior part of this muscle runs down the midline of your abdomen, while its inferior half forms a V shape when viewed from above.
The different muscles of the chest are important for strength and balance
The chest muscles are important for strength and balance. They help you to perform daily tasks such as lifting objects, pushing and pulling.
Conclusion – How To Bench Press for Chest Growth
The chest muscles are important for strength and balance. They also make your body look good! These muscles work together with the upper arms to help you perform everyday tasks like lifting objects, walking or running.
You can strengthen them by doing push-ups or other exercises that target specific areas within this muscle group.
Use the tips in this article to improve your bench press and speed up your chest growth.
- Upper-Body-Chest-Muscles: Depositphotos / Obi Vincent