How To Build A BIG CHEST With Light Weights (Light Weights with Big Gains!)
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- čas přidán 19. 10. 2021
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You don’t need heavy weights to build a big chest! You can utilize light weight by using some unique techniques to help you build muscle. Now you don’t need to worry about having to go to the gym to get a big chest, you can use the dumbbells that you have at home. Let’s get started with the techniques on how to build a big chest with light weights only.
Technique #1: USE A PRE-EXHAUST EXERCISE. When you are trying to put size on a muscle or body part, you want to start with a compound movement like a chest press. Compound movements will utilize more than one joint. The chest press, you bend at the shoulder and the elbow, and you are also using more than one muscle.
Technique #2: ISOLATION EXERCISE. This involves only using one joint in the exercise. For this you can do chest flys, where you are only using the shoulder joint. Use light weight and aim for 15-20 reps, which will bring a lot of blood flow into the chest.
For the compound movement, I want you to aim for 8-10 reps of slightly heavier weight. You want to pair both of these exercises together, and complete a total of 4 sets of these exercises with compound movements. Try to go lighter with the first set, and focus on the mind muscle connection. So, let’s do this workout together to build a big chest with light weights only.
Exercise #1: CHEST FLY (Mid/Overall Chest). Again use light weight to get it started, and loosen up the shoulder joints. Focus on utilizing slow and controlled movements, to really focus on working the chest only.
Exercise #2: CHEST PRESS using a slightly heavier weight than the fly movement. Get a deep stretch at the bottom of the movement, and explode on the way up. Do not rest between these 2 exercises. The only rest period is switching the dumbbells for each exercise.
Rest for 1-2 minutes after doing both exercises. You are going to do 4 total sets. Once you are done with these exercises, we are going to do another compound set of exercises for your upper chest.
Try to use an adjustable bench at a 30 degree angle for these exercises.
Exercise #3: INCLINE CHEST FLY (Upper Chest). Keep your core tight, and press your lower back into the pad. Avoid arching your back because that changes the angle and turns it more into a flat bench. Use a light enough weight where you can go till failure with 15-20 reps.
Exercise #4: INCLINE CHEST PRESS (Upper Chest). Again, use slow and controlled movements as you are pressing the weight up and control the weight on the way down. Explode on the way up, like you did on the flat bench for the pressing movement.
Again, you are going to do another 4 sets of these exercises, with 1-2 minutes rest after doing the pair of exercises each set.
Finish this workout off with one more exercise..you are going to do DECLINE PUSHUPS using a flat bench. Put your hands on the bench. Even though your body is at an incline, your chest are underneath your chest instead of above your chest, which makes it a decline pushup. This will work the lower chest to finish the workout. Do as many reps as you can until failure, as your chest is going to be exhausted after the 8 total sets of the prior exercises.
Alright guys, that wraps up this video tutorial on how to build a big chest with light weights only. Make sure to subscribe to our channel for more videos on how to build more muscle at home and get ripped! - Jak na to + styl
It's one thing to try and build a big chest using light weights... It's another thing to actually DO IT! In today's video I'll share exactly how to structure your chest workout to build a rock-solid chest without the heavy weights. Comment below and let me know what you think!
For us older guys, I think that this is really important that we CAN accomplish the chest we want while minimizing the risk of shoulder injury using heavy weights. At least this is what I took from this.
I started 3 weeks ago in the gym and the videos are the best I noticed gains already lighter is better
i am a wondering why we can't do Tricon excerices for al-l the weight training
With the heavy weights I find the effort on the joints instead of the muscle.
I agree totally you have to do the work to get the results no work no gains
Hi Gary, I’m 66 yo and have been following you for about a year now. Your work outs make sense for us older guys with normal joint issues. I notice that you are a man who trusts in the Lord. Me too! Love to talk to you more about that.
Trusts in the Lord 🤷♂️
I did this routine yesterday, and it was tough. For the flat bench superset, I used 35# dumbbells for the chest fly and 55# for the chest press. For the incline superset, I dropped the weights to 25# and 45#, respectively. I could only do 20 reps of decline push-ups afterward. Next, I did my shoulder routine and then used a modified version of your 3 superset dumbbell arm routine doing only the first and third supersets for 4 sets each. I used 35# for skull crushers, 25# for curls, 45# for bench press, and 25# for cross-body hammer curls. I'm 76 years old.
Great call on the 'lighter' weights.
As one commenter below said, it's great for the older crew.
What many fail to understand, is, light weights & high reps really forces a huge blood flow to the muscles. Time under tension is the key to all of this.
I'm 74 now, and have got biceps for the first time in my life. Incredible?!
I do pyramid sets. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10 etc. (thats 55 reps.) If you do sets like that the benefits are fabulous.
The use of 'lighter' weights has huge benefits. For which I am most grateful. The HIT, a la Mike Mentzer might suit the younger dudes, but I got away from that because the strain was hurting me. But I did take away from MM's training the 'time under tension' principle which has been invaluable to me progress.
And BTW, there are little baby delts starting to sprout...'unbelievable'?!!!
Thanks, Gary.
Hey there Gary. I’m 55 years old and just started working out about three months ago. This Video is My new favorite! My Chest is already burning 🔥 Awesome, Thank You 👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾
Your suggestions are spot on. I’m 53 and I’m always trying to prevent shoulder injuries. So, I would warmup my shoulders with light plate movements. Trying to get them loosened up before my heavier bench presses. Well, I NEVER felt my chest and would never get sore. Regardless of reps or heavier weights. Shoulders always felt wrecked. I finally performed some light flys beforehand and increased the reps and like magic, extremely sore for the next 4 days!!! Never been so happy and in pain at the same time!!! Thanks for sharing!!!
UPDATE: I’ve been doing this routine for 3 weeks and I can say doing the chest flys ABSOLUTELY are the best thing to activate the chest muscles. I am guaranteed chest soreness the next day. I do two sets of 20 lbs flys then the bench dumbbell exercises (3 sets). Then another set of flys with 22.5 lbs and the declined bench press (3 sets). Another set of flys with 25 lbs dumbbells. Lastly, the push-ups. I can honestly say that my chest is super pumped and I only stop whenever I feel my chest cave in which means it’s exhausted and my shoulders are jumping in to help the cause. I’m very grateful for your advice. Would you happen to have a video for back???
Ya im almost up there too. So i do one week light 20-25 and the next week 4 sets of 10. I notice the light week makes me feels the muscle. Now this guys videos have changed the game.
wondering why we can't do tricon excercises for all the weight training
I've got a heavy chest and light day.
On my light day I do flies superset with pushups. Really gets in there
I am so ready to incorporate these movements into my routine!!! Got me stoked!!!
I’m getting older now been lifting all my life and your approach is helping me so much keep up the good content
Great info on 30 v 45 degree incline for older guys and easier on the shoulder joint. I’ve never heard that before, and as an older guy who works out, and has joint discomfort at times, thanks !!
THanks Gary , great video and great demonstration stay well !!!
Excellent video. Exactly the advice I needed as I look for ways to maximize my workouts using lighter dumbbells. Thx!
Thanks man, just in time for my chest workout tomorrow 👍
Worked awesome. Thanks
Great video bro,gracias🙏🏼✊️
Hi Garry thanks for the tips..just started to go on the gym..Ill try that tommorrow.
Great work out thanks
Glad I found your channel, 61 and started working out 6 months ago at home. I have a bench and dumbbells .
Actually, just learning how to use it all properly from you ! Thanks and God Bless!
Absolutely Great Video... Spot on.
Hi Gary I am in my 60s now n have been working all my life have been very Impressed by your workout videos very inspiring looking for similar videos specially for older men like me.. Thanks!
Great pre exhaust positioning technique employing the flat & 30 degree bench ending with decline push-ups
Keep making theses videos please isolating specific muscles. I enjoy watching you. Your videos are consize and well explained. Thanks much appreciated.
Thank you great info I’ll try it
Great video I started this shoulders omg what a work out thanks for training videos learning alot
Thank you so much for what you’re doing. You’re very good about taking everyone’s level of ability and age into consideration. I am 64 and working with a shoulder and knee that’s pretty much shot and your videos are helping me to continue safely in something I so enjoy doing. God bless,
Rick
Great approach 👍
Gary, good stuff!
Thank you for sharing your experience, Your a great person.
Will add this
Thanks Gary, that's great
Thank you soo much My friend....
Love the details 👍
Your voice is very helpful. I really appreciate it. I’m trying to see myself doing these workouts more than once.
Thank you
As usual...great video!!!
Perfect exercises for chest! 👍
Hey Gary, as a runner and triathlete your videos are excellent as I focus more on strength training and less on cardio. At 71, I have found a combination of two different compound movements per set are an excellent way to get a great workout in a time efficient manner.
You showing us all these different workouts. With different weights! I want that big chest. I’ enjoyed doing them all! Thank you so so!I needed this!
Hey brother thank you those exercises really work I noticed a big difference asap
Awesome video!
Great vide ..,I really need it that
Good job, video 👍
I'm 54 years old, I've n
Been working out since 1986.
These are the best videos I've ever seen.
Everyone thinks you need monster weights to get big huge arms, shoulders, biceps, and back.
It's a myth.
Your mechanics mean everything.
Go slow and methodical, he's correct
This is the only guy that tells it straight.
Unless you wanna compete in bodybuilding then only heavier weights will get you massive muscle results
Your a good trainer I enjoy the workouts great pump
thank you it was uesfull to me
Good job Gary on presenting the exercises you have on video I will add these exercises to my work out, I'm 71 years old I stay in the gym.
Thnx.thnks .thanks..
Finally a series of excellent 'how-to' videos demonstrating proper techniques. Cant thank you enough!
Very well said sir about this topic and keep it up and keep training hard and be strong always sir and stay safe and stay healthy and be positive and happy always sir
I enjoy watching your vedio’s!
best coach ... 💪
greetings from germany
Outstanding I’m 64 , we have a incline bench with a set of dumbbells. This will be my new workout!🙏🇺🇸
Dude awesome run! Man you almost came home with the victory from 6th starting spot. Like I said last week you are getting better each time you get in ra
Thank you so much. I wish I could train with you. You are a great trainer. I wish I had a great body like you.
Excellent video...lighter weights...more control... easier to maintain mind muscle connection without effort going to joints instead...
Thanks for what u do! Where did u purchase your adjustable flat bench?
Thanks I like the exercises, I'm over 45yrs and I now train with light weights and this suits me well
Good night I really appreciate you 🙏✌️ thank you 🙏
Okay I'm going to try your message see if it works you are a good coach
Your channel just showed up in my recommended channels. I watched this video and really like the straightforward presentation. I did this workout yesterday and was even able to do it from memory because there wasn't so much flashy editing and talking in between. I have to tell you, it is almost 24 hours later and my chest is still swole from this workout. I paired it with the triceps exercise from another video you uploaded and I can definitely feel it. I'm 48 years old and I've gotten back in shape over the last few months after a long hiatus, but your videos I think are what I've been looking for to give me that extra something in my workouts. You got a new subscriber. Great job!
😊
Thanks for this workout. 2 questions. Do I do 4 sets of the pushups to failure as well? Also, how many times per week should I do these? Thanks again!
Hi Gary, I did this workout today, felt really good. I have just returned to the gym after 2 years away. Man I could not do the final exercise my arms and chest turned to jelly. So I will know when I'm improving when I can do the final exercise so a positive comes from negatives.
Going to try those bench pushups at the end to failure 🙏🏋🏼♂️
Love the video!!!!!! How many times per week would you recommend you do this routine?
Hi Gary, love your videos and programs. Question re pain in the shoulder joint after training. Should I carry on with light weight or just stop exercising until pain is gone completely for a few weeks or so?
Good afternoon I am really going to do this workout because I am 50 years old and when I go heavy I get pain in joints thank you 🙏 really appreciate you 🙏 stay safe 🙏
Your workouts are on pout great workouts
Great video...why not a decline bench exercise?
Very nice and knowledgeable. Thank you VERY much!!! Also I have bulging discs on cervical and lumbar, makes it painful and hard to work my left side especially upper body. How would you approach this? Same weights as my right side? What if my left fails first due to injury etc. Much love thanks for your time
crazy hard. CrAZY Good!
imy dumbells at home only go up to 50lbs,so i am thinking use my dumbells for the fly flats and inclines and use my smith machine for the heavy 8-10 reps... great demo...ps..i also love to include dumbell pull overs in my chest near the end...
What is your recommendation for a good bench? Thx and enjoy the vids
Thanks sir Gary i watch your video its motivate me to do work out im 65 years old diagnose with diabetic 2 im trying to do dumbell i want to ask how many days in week i do dumbell? Thanks to your video in my home only doing workout 2pcs dumbell only i have and treadmill thanks your good to have excercise to young and older age like me godbless.
Any suggestions on how to activate the chest muscles before working set
Great
I'm a fan I do these ,very effective for power and strength,and makes my job easier
I definitely like the workouts that you do because that's what I do also. Now that I'm older I go with lighter weight and more reps and I usually do three different exercises and then take my 2-minute rest. Also I always squeeze the muscle that I'm working on. Plus make sure you breathe out when you're doing the pushing and breathe in when Contracting.
What brand weights do u reccomend?
Awesome video thanks
I do the same thing your talking about but i reverse once i get done with my final set to get a serious pump. I do 20 reps with the 30s 15 reps with the 40s or 35s 12 reps with the 50s and 12 with the 60s then work back down with that heavy weight so in all i do 8 sets. The flies i lighten the weight but this is dope.
Great chest 👌🏼 💪🏽 workout
I have a bench that will adjust to a decline position. I wonder if that would be as effective as the decline push-ups?
How often should you work the chest going these exercises?
Gary, how many sets of the decline push-ups?
I really like this routine; how often should I do this routine per week to maintain my progress, thanks.! ;-)
Cool alright!
59 yrs old … I started working out 3 times a week now for the past 8 months.. started trt .. and I used to work out in my younger years but not consistently , I have a fair amount of muscle as it is, but I got fat.. I’m a plumber by trade and have been active , but wasn’t eating right all the time, and got 40 pounds over weight,, I’ve lost 30 pounds in 8 months I’m trying for another 10 of fat but want to put on 10 on muscle .. I didn’t think it was possible at my age, but I now know that’s not true.. I’m getting lots of compliments on how I look, women look at me now much differently, even younger ones .. I don’t want to become a big body builder type. ,, just lean and mean and ripped
I'am knew on your channel. I'm having a problem with me giving up on my routines. Because of mentally giving up on my Reps. I don't really know what's a good count of Reps I need to do on a set? I'm 62 and going on to 63 next month. So, I definitely need your support. ( I had 3 strokes and still struggling. I know what it's like to be to in great shape like an athlete.) I used to be active and Strong 💪 But, my age is catching up with me. I don't wanna think that at all. So, help! Aloha brother.🤙
😀😁🤩🥰😍👍👏💪🏋♂️
Wow, thank you for these good tips en explanation!
I will folow these good tips and do these excersises at home, while at home I do not have heavy weights dumbbells!
Where did you get that weight bench your using
This was great. Did have watch 2x to catch on that you do set of flys then the press. 4X Not an expert but know you have to change up your routine every so often. This will fit the bill from what I was doing.
What are the actual weight of the dumbbells you use in these routines. Would be nice if you would state weight for each exercise.
Good morning,how many reps, and weight thanks
Hi Gary, I like your videos. I just want to know did you do scaffolding Because I think I work with you unless you have a look-alike lol
Finishing with the pushups...is it one set only to failure? or multiple sets up to 4 to Failure?
love the videos that I just discovered. Tried it out at the gym last night and burning today, in a good way. Please can Mark Mcilyar stop saying "I usually use a bigger weight" it doesn't matter, it's the movement not the weight. Your video really worked me and my wife so thanks for that (I'm 56)
How many sets on the push-ups?
I'm 35 and use your light weight routines
I only follow live Anabolic now , so much info is given and ime enjoying my training so much ....at 62 ! I did Garys Tricep work out 3 days ago ! My triceps are still Banging ! Keep on the brilliant Vids Garry Walker, John in Wakefield , England !
Chest are fast twitch muscles. They build better with heavy weights and longer rest between sets. Slow Twitch muscles such as the shoulders do better with more reps and shorter breaks between sets.
Yes you can, as a matter of fact before I saw this video I built a bigger chest with light weights & didn't realize I had until I measured myself & then I was sold.