The Best Science-Based Chest Workout for Mass & Symmetry

When it comes to the “best chest workout”, it really comes down to choosing exercises that allow symmetrical growth in the upper chest, middle chest, and lower chest while still providing overall mass to your chest. If your chest workout is unbalanced and favours one portion of your chest over the other, overtime this will lead to imbalances and take away from the aesthetics of your chest. In this video I’ll show you guys the best workout for chest based on scientific literature and our anatomical understanding of the body. It includes the best upper chest exercises, middle chest exercises, and lower chest exercises to help evenly shape and build your chest.

The upper chest will be prioritized through movements that involve shoulder flexion. The middle chest will be prioritized through any horizontal adducting movements that don’t involve shoulder flexion or extension. The lower chest will be prioritized through movements that involve shoulder extension. Although the chest exercises in this video have been carefully chosen through my analysis of many studies, it doesn’t account for every individual. So feel free to swap out some exercises for other chest exercises that you feel better chest activation with.

If you enjoyed this video then please don’t forget to give the video a like, leave a comment, share it around with your friends, and subscribe to my channel!

MY SCIENCE-BASED PROGRAMS:

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Additional credits:
Pietro Boselli for the anatomy:
Jeff Nippard for the "science-based workout series" idea:

Study Links:

(Images of exercise illustrations property of and copyright WorkoutLabs LLC)

[mlb]

No hype, no shouting, no talking so fast that you have to rewind and with scientific studies to support your approach. Thank you Jeremy, keep up the excellent work.

[charlieduong]

Thanks Jeremy.
Anatomy of chest 0:24
Mind connection with the chest 1:16

Excercise
1. Incline Dumbbell Press 1:56
2. Barbell or Dumbbell Bench Press 3:22
3. Dips 5:00
4. Banded Push-ups 6:07
5. High to low Cable crossovers 7:08
Order of exercises 8:00

[AdamCarforaVlogs]

1:55 incline dumbbell press
3:22 barbell or dumbbell bench press
5:00 dips
6:06 Banded push-ups
7:08 high to low cable crossovers

[MrTee-lslx]

Literally the only Fitness Channel I am subscribed to.

- straight to the point
- science based, without bs
- showing every move visually
- putting focus on showing exercises
- instead of showing off
- humble
- detailed without being boring
And many more.

Fantastic mix, you deserve every bit of recognition.

[vahidnajafzadeh]

Love your tone of voice, no going around the bush, straight forward to the point and backing it with science. This is awesome. Keep it up mate :-).

[JeremyEthier]

Thanks for watching everyone and thank you so much for all your support! I hope you found the video useful. Give me a follow on Instagram and Facebook for informative content that I put out on a more regular basis, and if you have any questions you can message me on those platforms:

I've also made a similar in-depth analysis for the arm muscles (bi's + tri's), back, and legs - you can check them out at the links below:


Cheers!

[greynium]

This guy exhibits a trait that no other fitness channel guru on Youtube can exhibit: Humility.

Also his videos aren't too long.
Keep it up, Jeremy.

[jacosteenkamp]

What I like about this guy the most... he's humble. 👌🏻 Keep up the good work mate.

[EngineeredTruth]

Finally some real science with working out instead or bro science!

[joehoe]

As a premed student i find your analysis to be well researched and on point. I appreciate all the hard work you put into all your videos. I can tell you will be successful. Kerp up the great work.

[daniskicker]

Big fan of your videos Jeremy. Every time I try to target a body group, your videos have the best breakdown with the best evidence for success and instructions to how to do it. Cheers man!

[johanjensen]

I watched this vid a year ago when I was skinny I’m 180cm tall and I weighed 49kg I tried different chest workouts but my chest just wouldn’t grow this video saved me I’m at 80kg now you changed my life like for real

[StudioOAC]

Just wanted to say this is by far my favorite gym workout video on YouTube. Everything is explained in depth, with clear examples and annotated diagrams explaining things i never would have thought i would understand. The exercises demonstrated are easy to follow and i am looking very forward to putting these techniques and exercises into practice later on today in the gym. Liked and subscribed, amazing stuff. Keep it up!
-Alex.

[viliusripkauskas]

No unnecesary talks, exactly what I was looking for, very profesionally made video

[mikieguerrero]

Jeremy, I first discovered you and a few other videos that you made, that were exactly like this one in the fall of 2018 and early early spring of 2020 (my senior year(grade 12)) and you taught me tons of valuable information. I had built up an insane amount of muscle and lost around 70/75 lbs due to dieting I learned from others and workouts I formed myself, after learning from your first couple of videos. I was in a near death car accident in the spring of 2020 and lost most muscle I had and became paraplegic, but now I’m back into the gym and it’s time to things serious. Thank you again for making all of the videos you’ve made and will continue (I hope) to make in the future. You have taught me how muscles work and how to build them, and you’ve also inspired me to peruse Kinesiology as a major in a few years. You are amazing for doing what you do, I hope you continue to succeed in everything you do, in life.

[albertbaza]

I am 63 years old, and I have been searching for workouts that I can do at home as a beginner. So far, your videos are the best I've found when it comes to explaining the how's and why's of a particular exercise and the sequence they need to be done. Professional!! Thanks!!

[fardle]

Very informative professional presentation and no distracting arm waving.

[ajayasuncion]

Honestly your Channel has to be one of the most informative not only providing form examples but when giving advice and tips on what to work on. Your channel has helped me get through my first month of lifting and start to see a little bit progress not only in definition but gains

[seanrrr]

I love channels like this one and Athleanx. No bullshit or bad information, all science based and takes individual anatomy into consideration, which the vast majority of people forget. Great video.

[ichiroutakashima]

102k people are probably half of them are watching in bed. 1.6k people are probably the ones with buffed bodies