Is this the best science-based chest workout for symmetry and mass? According to Jeremy Ethier, it is. He is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.
As he studies the human body movement as his profession, as well as being a fitness coach and well-known in the fitness community, he probably knows what he is talking about and you could reach your goals faster by taking what he says into consideration and even mimicking him.
Source: James Barr on Unsplash5 Testosterone-Boosting Foods Men Must Eat
How to Build a Bigger Chest at Home in 30 Days
Below is the best science-based chest workout for symmetry and mass from Jeremy Ethier.
The Best Science-Based Chest Workout for Symmetry and Mass
When considering the “best chest workout,” the focus should be on selecting exercises that promote symmetrical growth across the upper chest, middle chest, and lower chest, ultimately contributing to overall chest mass. If a chest workout is imbalanced and favours one area of the chest over others, it may lead to muscle imbalances and compromise the aesthetic appearance of the chest. In the presented video, the individual demonstrates a scientifically and anatomically designed chest workout, incorporating the most effective upper chest exercises, middle chest exercises, and lower chest exercises to achieve a well-proportioned and well-built chest.
To prioritize the upper chest, the workout includes exercises that involve shoulder flexion. These movements target the upper portion of the chest, helping to create a balanced and well-rounded look. Similarly, exercises that focus on horizontal adducting movements without involving shoulder flexion or extension are incorporated to target the middle chest. This ensures even development in this area and complements the upper chest exercises. For the lower chest, the workout includes movements that involve shoulder extension, effectively targeting and strengthening this region for a complete and harmonious chest development.
It is important to note that while the chest exercises in the video have been carefully selected based on scientific research and analysis, they may not cater to every individual’s specific needs or preferences. As such, the presenter encourages viewers to adjust the exercises according to their own experiences and comfort levels. Swapping out certain exercises for others that provide better chest activation may help individuals tailor the workout to suit their unique anatomy and achieve optimal results.
In a nutshell, the exercises included in Ethier’s best science-based chest workout for symmetry and mass are:
- Incline dumbbell press – upper chest
- Barbell/dumbbell bench press – middle chest
- Dips – lower chest
- Banded push-ups – mid/upper chest and overall upper body strength
- High-to-low cable crossovers – mid/lower chest
Barbell vs Dumbbell Bench Press – Which is Better?
In conclusion, the best chest workout focuses on a balanced and comprehensive approach to chest development. By incorporating exercises that target the upper, middle, and lower chest regions, individuals can achieve symmetrical growth and overall mass in their chest. Personalizing the workout by selecting exercises that resonate with one’s body and preferences further enhances the effectiveness of the routine, leading to a well-sculpted and aesthetically pleasing chest.
To have a full grasp of what Ethier explained, watch his video below.
How To Force Muscle Growth – 5 Best Methods To Accomplish That
How to Build a Bigger Chest at Home in 30 Days
Learn More
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:
- 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.
- Aesthetics: A well-developed chest can enhance the appearance of your upper body, giving you a more balanced and proportional physique.
- Improved posture: A strong chest can also help improve your posture by pulling your shoulders back and helping you maintain a more upright position.
- Increased metabolism: Chest exercises can also help boost your metabolism, which can help you burn more calories throughout the day.
- 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.
Source: Photos Courtesy of CrossFit IncOverall, 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.
10 Push-Up Variations to Build Strength, Power and Muscle
How to Increase Chest Size and Strength
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.
Source: Alora Griffiths on UnsplashOverall, 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.
From Training to Failure to Eating Clean: Explaining Controversial Fitness Topics
8 Reasons Your Abs Aren’t Showing and How to Fix It
7 Fundamentals of Eating for Muscle Growth
Image Sources
- Chest: James Barr on Unsplash
- CrossFit-Women-in-Training: Photos Courtesy of CrossFit Inc
- close grip bench press: Alora Griffiths on Unsplash
- Superman: Pixabay