4 BEST Chest Exercises For A BIG & RIPPED Chest | A Pec Building Tutorial

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In this video men's style, grooming, fitness and also way of living specialist, Aaron Marino of IAmAlphaM, AaronMarino, as well as Pete & Pedro looks at the best ways to develop man cleavage. He's talking about as well as demonstrating his four trademark workouts for developing a thick as well as built breast. These exercises are exactly what he credits to his chest growth. He could currently listen to the nay-sayers!

Alpha's Go-To Chest Faves

1. Dumbbell Flies – Alpha has obtained the most effective results in chest growth from doing a great deal of flies. Use a convenient weight and also go nice-and-deep to damage the muscle mass down. Alpha demonstrates and adds that the trick is the stretch. Make sure the arm joints stay back and also do not turn down & in.

2. Body Weight Dips – You can obtain a remarkable stretch and function the breast. Bear in mind that you could utilize assisted dip maker if necessary. Reciprocally, you can utilize a weight belt or hold a dumbbell with your feet if dips are as well easy. Alpha always aims for 4 sets of 20 reps at the end of an exercise.

3. Cable television Flies – it's similar to the pec deck along with comparable movement to the flies. It's not regarding just how strong or fast you are, it's everything about control, stretch, as well as feeling the muscular tissue job.

4. Pec Deck – Alpha uses this device at every workout since it's excellent for concentrating on the upper body. It's also fantastic for newbies who have not established the supporting muscular tissues. Alpha shows with his joints up, a press and wonderful stretch, after that press once again. You could separate the breast because you don't have to utilize maintaining muscular tissues. Make certain the seat is low enough.



  • LETHAL POTATO March 28, 2016 at 11:01 am

    Alpha is like my internet step dad 😁😁

    • Time Meaning July 5, 2016 at 12:56 am

      Brother i couldn’t have said it better myself

    • Perun Mithra September 5, 2016 at 11:01 am

      so he does cybersex with your mom

    • Matthew Prentiss September 6, 2016 at 4:22 pm


    • Kamphuiso Pul November 26, 2016 at 2:46 am

      Perun Mithra your mom did that

    • Nicholas Smythe November 26, 2016 at 3:08 am

      Hahah same

  • DelToroFlow March 28, 2016 at 11:04 am

    One batch, two batch, penny and dime.

    • English Bulldog March 30, 2016 at 8:30 pm

      +chris241418 lol hybrid of Jesse and Walt

    • Austin Hernandez April 11, 2016 at 4:09 pm

      +DelToroFlow This was literally stuck in my head all day. -_-

    • K May 13, 2016 at 3:41 pm

      You’re just one bad day away from being me

    • Michael Evans May 22, 2016 at 5:47 am

      +K punisher 🙂

  • Brown Baller March 28, 2016 at 11:15 am

    What gym is that? That quietness seems so blissful. Not like the usual
    clusterfuck you’d see

    • Matthew Pritchard March 28, 2016 at 6:12 pm

      Go to any gym at any time in the morning to mid afternoon. There’ll be
      nobody there

    • PoliteWeasel March 28, 2016 at 7:29 pm

      go in the morning..everything so piecefully and quiet.. and it doesnt smell
      like fucking sweat in the whole gym like in the afternoom

    • slutmonkey March 31, 2016 at 1:20 am

      +Darth Bearder Any gym at 3am

    • PoliteWeasel March 31, 2016 at 10:39 am

      +slutmonkey mine is open at 6am

    • jrd993 June 9, 2016 at 5:28 pm

      no no no, the gym is literally “Anytime Fitness” kek

  • Jack Horton March 28, 2016 at 11:21 am


    • Thomas Mulder April 2, 2016 at 11:45 am

      +Zach D *arnold reference

    • Zach D April 7, 2016 at 12:52 pm

      +Sp1ttingLlama I said “Right babe?” which is a Rich Piana reference.

    • Sp1ttingLlama April 7, 2016 at 9:22 pm

      +Zach D I don’t watch the all natty rich piana

    • Sheldon Morin April 20, 2016 at 8:51 pm

      Proper Arnold reference, respect

  • Balian March 28, 2016 at 11:34 am

    Whatever it takes, right babe?


    • thepassionofthegoose March 30, 2016 at 11:52 am

      +CBourgeois77 If Rich won’t post every day we’ll need to get our fitness
      banter elsewhere. Right Babe?

    • Shazzkid March 31, 2016 at 10:30 am


    • Tyler Durden March 31, 2016 at 12:50 pm

      20 40 60 of reeeeeal food god damn it

    • Bawan Hoshyar April 2, 2016 at 11:11 am

      Rich banana is my favourite natural steroid free penis shaped fruit

    • StolenTech July 3, 2016 at 5:10 pm


  • Ballsdeep Singh March 28, 2016 at 1:34 pm

    So many betas commenting on here…. Whaa, whaa, whaa…. Bench press,
    whaa… He says repeatedly it’s what works for him…

  • XF5LX March 30, 2016 at 3:58 pm

    Confuse your body, right babe?

    • iBang YourMom March 31, 2016 at 12:25 pm


    • Ernie Obosht April 13, 2016 at 12:40 pm

      +XF5LX Make sure you’re doing an 8 hour arm workout

    • Toby Check May 23, 2016 at 4:48 pm

      Whatever it takes

    • StolenTech July 3, 2016 at 5:12 pm

      Order 66 Rich Piana, Rich Piana order 66

    • Zani Puppyrhino September 5, 2016 at 12:17 pm

      smaller by the day.My crossfit show motherfucker

  • Jacob Sobelman July 25, 2016 at 9:18 pm

    I never understood how dips work chest; can someone please explain?

    • Alkaiser August 9, 2016 at 3:19 pm

      You should just google that. Dips work more than just your arms.

    • TheLusianPopa September 24, 2016 at 2:26 pm

      two types of dips- for triceps and for chest, esp outer asnd lower portions
      of the chest.
      The difference?whene you do chest dips you have to lean forward, if you
      stand upright youre hitting the triceps more.

  • Fawad Awan September 1, 2016 at 1:20 am

    All of me song at 3:58 I just love this song

  • bovlap - Clash Royale, awesome replays! October 23, 2016 at 4:12 pm

    dont do push ups, yes it is very effectif for your chest and arms but it
    will destroy your wirst, it still hurts after 1 month

    • Ioannis Duff October 25, 2016 at 7:43 am

      +bovlap Broscience at it’s best. I have genetically the worst wrists a
      human can possibly have and I’m able to do push-ups with no pain at all.
      You just have to not be stupid and stretch your wrists daily to improve
      your wrist mobility and strength. Dumb people smh.

    • Mitch Mag October 31, 2016 at 5:31 pm

      bovlap It depends on how you do them, I’ve been doing pushups for about 2
      months now and no wrist pain

  • ClearVisionMuzik October 24, 2016 at 5:29 pm

    6:05 is a myth

    • ClearVisionMuzik October 25, 2016 at 7:49 am

      i have done the research and this was the result,look it up . theres so
      many myths involved with weightlifting ,its incredible

    • Ioannis Duff October 25, 2016 at 7:54 am

      +ClearVisionMuzik I’m aware that there are many myths out there but that
      does not mean we should invent additional ones. Could you post your sources?

    • ClearVisionMuzik October 25, 2016 at 3:21 pm

      as long as your muscle is being broken down, it will grow if lifting
      properly. you think muscles know the difference when your benching with a
      barbell or dumbells? no it is breaking down ether way

    • Ioannis Duff October 25, 2016 at 11:39 pm

      +ClearVisionMuzik After a bit of research turns out that you are a little
      confused on this. You have mixed up the bro science myth of muscle
      confusion and the fact of the adaptation of the human body. The myth is
      that you have to change up your workouts every time even a little to shock
      your muscles into growing. That’s stupid because muscles indeed have no
      idea what you are lifting – they only understand intensity and time under
      tension. However, our bodies learn to adapt in longer periods of time and
      become more efficient in performing the same movements over and over. This
      efficiency is key to our survival as a species but bad for our gains
      because it decreases the intensity and destroys less muscle fibers and thus
      leads to stagnation. So the difference between the myth and the fact is the
      time period. Myth is in every session or anything under than 2-5 months.
      Edit: Also rewatched that part and you are right, dude’s talking about
      muscle confusion indeed smh

    • ClearVisionMuzik October 25, 2016 at 11:41 pm

      but my momma said…my momma said getting too big was of the devil

  • STAY October 25, 2016 at 2:50 pm

    how tf does he lift 40kg dafuq im 15 and only can lift 15

    • Call Me Cozzy November 1, 2016 at 9:33 am

      maybe he is just doing the 18’s for the video? im 16 and hit 38kg dumbbells
      hes most likely doing it for video purposes not looking to max out

    • maccy jones November 9, 2016 at 2:26 am

      Call Me Cozzy you can use 38kgs on dumbbell flies? Fk outta here

    • Matthew Schmidt November 28, 2016 at 6:23 pm

      Size is not a direct representation of strength. I’m stronger than many
      guys bigger than me, and there are guys smaller than me that can lift more.
      Powerlifting and Bodybuilding are two different types of training. Can you
      do both? Yes. However, the main point is-if someone has more muscle, it
      doesn’t necessarily mean they are stronger.

    • Adam Thomas December 11, 2016 at 4:18 am

      because you’re 15.

  • Luis Vargas October 29, 2016 at 10:32 pm

    but did it got ripped like a gent?

  • ObsessiveFanBoy November 6, 2016 at 12:32 pm

    Does this guy offer any workout plans?

  • Anton Hallergren November 9, 2016 at 12:41 pm

    This sounds like you got your advice from some dumbass on gear. The more
    weight you can handle the bigger you will get. Straiations come from
    bodyfat level

  • R. Robin November 16, 2016 at 2:19 am

    Dumbell fly’s are gambling with your body. Many professional athletes and
    novice bodybuilders have torn a peck or tendon while doing fly’s. Even
    Arnold tore a peck doing this exercise. There are much safer and better
    ways of burning the chest!

    • Matthew Schmidt November 28, 2016 at 6:31 pm

      Thats 100% not true. I’ve been in and around a lot of competitions. It’s a
      matter of how much weight you’re bearing accompanied with not being
      sufficiently warmed up.

    • Matthew Schmidt November 28, 2016 at 6:33 pm

      I don’t have to watch a video on flys. I’m very well versed in this sport.

    • Frankie Hays December 17, 2016 at 11:14 am

      it doesnt matter how well versed you are, there’s always going to be
      someone who knows more than you. fact

    • Matthew Schmidt December 17, 2016 at 8:02 pm

      I never disputed that.

    • Frankie Hays December 18, 2016 at 5:57 am

      how you said that made you seem like you think you know everything, no
      offence. and actually flyes are bad for you. just saying

  • Jorge Naranjo November 22, 2016 at 4:47 pm

    he looks better going to the gym than I do when dressing well

  • RDT Original November 24, 2016 at 8:55 am

    I can’t believe you have been working out for so long and you lie about
    what will work

    • RDT Original November 24, 2016 at 9:46 am

      TheBoomBleach for 2 reasons
      1st: its a fact that in order to build muscle you have to get stronger
      (lift heavier and heavier weight)
      you can’t progress that much on chest flyes, you can se he’s using 40lb
      2st: he is an advanced lifter so he has to do a lot of pump training and a
      lot more volume in order to progress so his rules don’t apply to beginners

    • TheBoomBleach November 24, 2016 at 9:58 am

      RDT Original i agree. I think he only picked these exercises is to stand
      out from the crowd who only post dumbell bench press ect

    • RDT Original November 24, 2016 at 10:06 am

      TheBoomBleach Yeah he wanted to show something different I guess. But I
      said that because some people take so seriously that they think they will
      have the body of a greek god in 2 weeks with only these exercises.

    • TheBoomBleach November 24, 2016 at 10:18 am

      On another note man would you tell me which is better a fbw or split
      training.. Id like to train about 5 times a week and i do some running as i
      play soccer aswell but i eat a lot too

    • RDT Original November 24, 2016 at 10:32 am

      TheBoomBleach Definitely split training. Getting stronger should be your
      primary goal. And since you play soccer I would suggest working out fewer
      times a week. I work out 3 times per week and it sounds crazy but I have
      much better results than other that train more often. Try something like
      Monday Chest & Triceps
      Wednesday Back & Biceps
      Friday Shoulders & Legs
      about 3 excersises per muscle group

  • therambow623 November 25, 2016 at 7:38 am

    He stretches the tendon too much. And chest flyes aren’t supposed to be
    stretching exercise it’s all about the squeeze. Stretching exercises are
    all pressing exercises.

    • Matthew Schmidt November 28, 2016 at 6:27 pm

      The tendon isn’t whats stretching more, it’s the muscle.


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