BUFF DUDES T-SHIRTS!

Want a finely tuned physique? You’re gonna need Pecs that pop.

Brandon takes us through five of his favorite Chest exercises and in the process brings us one step close to becoming…a B.U.F.F. Dude.

FLAT BENCH –

Primary muscles – Pectoralis major

Secondary muscles – Pectoralis minor, triceps, anterior deltoid,

Benefits – Size and strength in the chest.

Tip – Try different hand grips to stress different areas of the chest I.E. close grip for more inner chest activation, wide grip for more outer chest development.

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STRAIGHT ARM PULLOVERS –

Primary muscles – Pectoralis major/minor, Latissimus dorsi

Secondary muscles – Triceps (long head), Serratus anterior, Teres major, Romboids

Benefits – Great for increasing mobility, flexibility and expansion in the rib cage.

Tip – Perform with light weights, keeping very strict form and proper breathing.

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INCLINE CABLE FLYS –

Primary muscles – Pectoralis minor, Pectoralis major

Secondary muscles – Biceps, anterior Deltoids

Benifits – Helping develop and widen the pectoralis minor (upper chest). Cables will keep tension even at the peak position which will help develop the inner upper chest.

Tip – Dont arch the lower back to much or else youll lose a lot of the stress on the upper chest.

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CABLE CROSSOVERS –

Primary muscles – Pectoralis major/minor

Secondary muscles – anterior deltoids

Benefits – Isolating not only the pectoralis major, but also activating the pectoralis minor because of the crossover action. Also drawing out those sought after striations.

Tip – Keep the chest up and shoulders back.

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DIPS –

Primary muscles – Pectoralis major

Secondary muscles – Pectoralis minor, Triceps, Anterior deltoids

Benefits – Helping develop the extreme lower portion of the pectoralis major. Also helping with flexibility in the shoulder girdle.

Tip – Lean forward till your chest is located over your hands, letting your elbows flair out. Focus on the complete stretch at the bottom of the movement and only contract the muscle to bring you 3/4 of the way up. In doing this you will keep total contraction in the lower chest.

Buff Dudes / Fitness / Chest
Starring: Brandon Myles White
Shot n’ Edited by: Hudson

Music by Kevin MacLeod

Griphop – ISRC: US-UAN-11-00413
Impact Intermezzo – ISRC: US-UAN-11-00620
Ice Flow – ISRC: US-UAN-1200088
Cephalopod – ISRC: US-UAN-12-00081

Pixel Art By João Victor G. Costa (JinnDev)

35 COMMENTS

  1. Great videos. Quick question. Why is the video "How to build massive legs" blocked in some countries?

  2. My chest caves in near the inner mid to upper chest. The outside of my chest is defined but it noticeably caves in at the aforementioned area. I've don't cable flies and pec deck machine, close grips but that only gives me soreness on the out chest and no activiation on the Middle. I'm starting to just think it's range of motion problem not hitting the middle. Any advice? Bottom of chest looks fine out to inner

  3. My Chest is lacking I never do it where I feel it unless I'm doing light weights 🙁

    I like Pec Dec machine I feel it and it gets me.. would love a physique like that.. guess I got crap Genetics it suck's

  4. I wish someone would do a video on lifting at planet fitness there free weights are very limited

  5. You might have confused the upper fibers of Pectoralis Major for Pectoralis Minor when talking about the bench.

  6. hey dudes, I got your bulk plan. now I love my arms right? your book doesn't do a ton of isolation like I am used to. should I follow your routine to spec or can I add more tris and biceps at the end?

  7. I thought the Straight Arm Barbell Pull-overs were primarily for the latissimus dorsi. So is it primarily a chest exercise?

  8. Why is the "how to build massive legs – Buff Dudes" video not available in the Netherlands 🙁 pls make it available

  9. Dudes I want to make my chest to be the same the right one is locking big buy the left is kindda small not so small like a middle edge small how do I fix it and make it better and the same BUFF chest

  10. There is too much bullshit in this video for me to deconstruct.  A typical conventional program that calls for a great many exercises per workout for a muscle is next to useless for a genetically typical drug free man.  It is counterproductive to try and hit all the little individual bits and pieces of a muscle with several different exercises that stress the muscle from several different angles.  Focus on spending 3-5 years increasing your poundage in one good compound movement per muscle group and you'll look fine.  Study some Stuart McRobert or Mike Mentzer.  By the way, the upper chest isn't the pec minor.

  11. Bro there are a few mistakes in the video:
    1. Pullovers do not work your pecs they work your lats bc the pectoralis major does NOT do extension of the shoulder but lats do.
    2. You can't emphesize the inner chest over the outer chest bc the fibers of the pectoralis major run horizontally therefore they contract as one unit horizontally. You can emphesize the upper over the lower, but not inner over outer

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