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Video Transcript:

Stop Over-Emphasizing Chest Training! (Do THIS Instead)

What's up guys, Sean Nalewanyj, SeanNal.com, and I wanted to make a video today addressing a common bodybuilding mistake that a lot of lifters make...

That mistake is putting too much emphasis on chest training and thinking that building bigger pecs is way more important than it actually is.

When it comes to upper body training, horizontal presses are usually treated as the most valued exercises, and most people think that building a big chest is somehow the "key" to an impressive upper body.

Obviously every muscle group plays an important role in bringing your physique together, and a well developed chest is part of that, but the reality is that the pecs aren't actually THAT big of a muscle and they don't play AS big of a role as most people think in giving you that bigger and more muscular overall appearance.

In terms of really giving you that "powerful" upper body look, your upper back and shoulders are actually going to contribute more than your pecs will, especially when you're wearing a shirt.

Obviously you should train your chest fully as part of a well rounded muscle building program, but going into the gym and doing set after set after set of bench presses and dumbbell presses and dumbbell flys and cable crossovers just for that one area is ultimately overkill.

And, if you're doing that at the expense of fully training your back, then you're making a legitimate bodybuilding training mistake that's actually going to detract from your physique.

Your chest is basically one muscle, that being the pec major. There is the pec minor underneath, but it's a lot smaller and for bodybuilding purposes you really don't need to worry about it.

Your "back" on the other hand is NOT one muscle group.

You have your lats, which are a very large muscle that originate at your lower back and attach all the way up on your upper arm...

You have the traps which also contain quite a bit of mass...

There's the spinal erectors which are two big columns of muscle that run all the way up and down your back...

And then there are some smaller muscles in there as well like the rhomboids and the teres groups.

So, to talk about the chest and back as if they go hand in hand, or to say "I do 10 sets" for chest and "10 sets for back", is not a balanced way of looking at your muscle building program or a balanced way of training.

When you strip it down to the basics, to hit your chest all you really need is an exercise that uses horizontal adduction of the humerus (barbell press, dumbbell press, fly etc.) because that's the main function of the pecs, to bring your upper arm across the front of your body.

But to hit all of the muscles of the back, you'd want to do a vertical pulling movement to target the lats (a pull up or pulldown)... a horizontal pulling movement, which also hits the lats but the mid-back muscles as well, so some type of row... and then a shrugging movement to hit your traps. And then depending on how the rest of your program is laid out, you could also optionally do a deadlift or a rack pull or hyper extension to hit your spinal erectors.

But point being, there's a LOT more going on in the back and you need quite a few more individual movement patterns to train it fully for optimal gains.

You also have to take the issue of injury prevention into account as well, because if you're consistently placing more emphasis on upper body pushing as opposed to upper body pulling, then over time you're going to develop imbalances that can easily lead to shoulder injury.

But bottom line, don't be a typical bench press warrior in the gym. Your pecs are still an important muscle group, but they don't need a ton of different exercises or a lot of volume in order to be fully stimulated. 2-3 chest exercises and around 8-15 sets total per week will be plenty.

If you really want to build a standout upper body (especially when wearing clothes) you'd be much better off to place your emphasis on fully training your back and on building a well developed set of delts as well.

P.S. If you found these bodybuilding tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below:

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