About this video
- Video Title: How I Blew Up My Chest
- Channel: Will Tennyson
- Speakers: Will Tennyson
- Duration: 14:29
Overview
This video by Will Tennyson focuses on effective strategies for building a larger and more developed chest. He shares seven key training tips, emphasizes the importance of triceps training for overall chest development and bench press strength, and concludes with a recipe for juicy chicken breast.
Key takeaways
- Utilize the Smith Machine: The Smith machine allows for safer training closer to failure, enabling more effective reps than a traditional bench press.
- Avoid Pre-Exhaustion for Most: For the majority of trainees, isolating the chest with exercises like flyes before compound movements like the bench press is counterproductive, leading to less weight lifted and reduced growth. Advanced lifters may use this technique strategically.
- Incorporate Partial Reps Past Failure: After reaching muscular failure on full range of motion reps, performing partial reps can increase the time under tension, especially in the stretched position where significant growth occurs.
- Leverage Machines: Machines are effective for chest development as they eliminate the need for stabilization muscles, allowing for greater focus on rep quality, range of motion, and deep stretching.
- Pause Reps: Deliberately pausing at the bottom of each rep increases time under tension and emphasizes the stretch, which is crucial for chest growth. This may require a slight reduction in weight.
- Focus on the Stretch Position: Maximizing the range of motion, particularly the deep stretch at the bottom of movements, is vital for chest development. Specialized equipment like a camber bar or specific dumbbell techniques can help achieve this.
- Train Triceps: Strong triceps are essential for a stronger bench press and contribute to the overall aesthetic of developed arms and chest.
- Smart Programming: Instead of excessive "chest demolition" workouts, opt for two chest training days per week with a balanced volume of quality exercises and effective reps.
- Chicken Breast Recipe: A brined, seasoned, and baked chicken breast recipe is provided to offer a moist and flavorful post-workout meal.
