please summarize 

# tactiq.io free youtube transcript
# The ONLY 2 Exercises That Actually Grew My Chest
# https://www.youtube.com/watch/ZyjQar-XgBc

00:00:00.320 does your chest refuse to grow no matter
00:00:02.679 how many exercises you try trust me I've
00:00:05.680 been there I tried every big chested
00:00:08.280 fitness influencers workout yet my chest
00:00:10.679 stayed flat and underdeveloped and it
00:00:12.880 was embarrassing I've hated taking my
00:00:15.000 shirt off because I didn't want anyone
00:00:16.640 to notice it but over the last year that
00:00:19.640 changed my chest has grown faster than
00:00:22.359 ever I've even got new stretch marks
00:00:24.439 from the growth and all it took was
00:00:26.679 focusing on two key exercises that
00:00:29.560 actually fit my genetic structure do
00:00:32.119 these properly and I guarantee you
00:00:34.200 you'll start experiencing the same chest
00:00:36.079 growth I did in no time so what were it
00:00:39.600 well it wasn't the barbell bench press
00:00:41.399 and here's why multiple studies show a
00:00:44.200 strong correlation between bench press
00:00:46.199 strength and chest growth so on average
00:00:48.920 a bigger bench does in fact lead to a
00:00:51.039 bigger chest but even after increasing
00:00:53.440 my bench press from 25 PBS on each side
00:00:56.079 to two plates aside other muscles grew
00:00:58.760 but my chest stay flat why well studies
00:01:02.559 report averages while they provide
00:01:04.559 insight into what works for most people
00:01:06.360 there's always outliers and I soon
00:01:08.560 realized I was one of them my genetic
00:01:11.040 structure just meant the bench press
00:01:12.560 wasn't the best option for growing my
00:01:14.040 chest as for why part of this has to do
00:01:16.759 with the fact that the barbell locks
00:01:18.400 your arms into a fixed position so no
00:01:20.680 matter what I tried with my form I can
00:01:22.880 never really get my chest to properly
00:01:24.520 activate based on how my balls are
00:01:26.119 structured so what did they do instead
00:01:28.560 two things first I switched from a
00:01:30.840 barbell to dumbbells this gave me the
00:01:32.920 freedom to adjust my arm position as I
00:01:35.159 pressed which allowed me to better
00:01:36.840 activate my chest and second I changed
00:01:39.759 the bench angle in a study done back in
00:01:42.200 2020 researchers split participants into
00:01:45.119 three groups one group only did incline
00:01:47.920 bench press another did only flat bench
00:01:50.439 and the last group split their volume
00:01:52.040 into both flat and incline after 8 weeks
00:01:55.320 the incline group saw the same mid chest
00:01:57.759 growth as the other groups but with
00:02:00.039 significantly more upper chest
00:02:01.799 development but here's the catch incline
00:02:04.439 doesn't mean the same thing for everyone
00:02:06.439 and this is where understanding your
00:02:07.960 genetic structure becomes really
00:02:09.919 important if you have what's known as a
00:02:12.319 steep sternum angle then a flat bench
00:02:14.840 isn't really a flat press it acts more
00:02:17.200 like a decline press because your chest
00:02:19.000 fibers are angled downwards in this case
00:02:21.720 you'd have to use a relatively High
00:02:23.440 incline of about 30 to 45° to actually
00:02:26.840 start hitting the upper chest but if
00:02:29.160 you've got a flat sternum angle like me
00:02:31.720 that a flat bench is flat and it only
00:02:34.120 takes a very slight incline to unlock
00:02:36.519 the upper chest anything higher and
00:02:38.680 you'll feel it mostly in your shoulders
00:02:40.560 which is exactly what happened to me so
00:02:42.480 for my body type setting the incline
00:02:44.640 just one or two notches up from the
00:02:46.480 bottom was a sweet spot to maximize in
00:02:48.800 my chest activation and to find out when
00:02:50.959 your sternum angle is lay down on a flat
00:02:53.599 bench and place your phone between your
00:02:55.560 pecs right on top of your sternum if
00:02:58.239 your phone angles down you have a
00:03:00.239 steeper sternum angle whereas if your
00:03:02.280 phone sits more horizontally you have a
00:03:04.400 flatter sternum angle like me I want to
00:03:06.560 know what sternum angle you have though
00:03:08.200 so do this test and then comment down
00:03:09.879 below which one you've been blessed with
00:03:11.920 unfortunately though even after I
00:03:13.720 figured out my stum mangle and I applied
00:03:15.840 this exercise Swap and I worked my way
00:03:18.200 up to pressing 95 lb dumbbells my chest
00:03:21.720 still wasn't growing as much as I hoped
00:03:23.879 and it was frustrating at this point I
00:03:25.720 honestly thought my Filipino genetics
00:03:27.599 curse me with a flat chest forever until
00:03:30.200 I realized there was one more key factor
00:03:32.280 I was neglecting take a look at Ronnie
00:03:34.720 Coleman's pressing form watch his upper
00:03:36.879 arms notice how they go well below 90°
00:03:39.680 at the bottom of each rep and how he
00:03:41.439 doesn't fully lock out his arms at the
00:03:43.400 top what's fascinating is that
00:03:45.400 bodybuilders like Ronnie learned just
00:03:47.480 through trial and error that this form
00:03:49.599 grew their chest the best but now
00:03:51.840 there's research to back it up while
00:03:53.959 studies on the chest are still needed
00:03:55.799 every single study done on the biceps
00:03:57.720 quads and calves have shown that
00:03:59.799 performing half reps in the Deep stretch
00:04:01.920 position results in significantly more
00:04:04.439 growth compared to half reps at the top
00:04:07.120 so even though I was lifting heavy I was
00:04:09.439 doing the complete opposite of what's
00:04:11.519 actually best for growth and as much as
00:04:13.519 I hurt my ego I decided to let go of the
00:04:15.560 big 95s and grab the smaller 65s instead
00:04:18.759 and yes it stung a little but remember
00:04:20.478 it's not the size that matters it's how
00:04:22.360 you use it and that couldn't be more
00:04:23.960 true here focusing on that deep stretch
00:04:26.400 and Conant tension with the 605s did way
00:04:29.240 more for my my chest than Eagle lifting
00:04:31.080 those 95s ever did but to continue
00:04:33.840 forcing growth once I nailed down my
00:04:36.039 form and could really feel my chest
00:04:37.759 working I slowly started progressing the
00:04:40.120 weight again but here's the thing it's
00:04:42.280 taken me a full year to work my way back
00:04:44.880 up to the 80s with this new form so
00:04:47.360 focus on getting stronger but don't rush
00:04:49.479 it and sacrifice your form in the
00:04:51.240 process now as for how to implement this
00:04:53.919 exercise into weekly routine I've tried
00:04:56.120 to make this as easy as possible for you
00:04:58.120 by creating a free six we chest workout
00:05:00.960 plan that implements the two chest
00:05:02.960 exercises into a full workout plan you
00:05:04.919 can start using right away I'll explain
00:05:06.960 how you can access that later but for
00:05:08.520 now since the first exercise focused
00:05:10.800 primarily on the mid and upper chest I
00:05:13.240 now needed a second exercise to really
00:05:15.440 Target the mid and lower chest
00:05:17.520 especially the outer Porche and for
00:05:19.759 years I relied on the pack deck machine
00:05:22.240 but while it's great for isolating the
00:05:24.000 chest here's the issue it's hardest at
00:05:26.560 the end of the movement during the
00:05:28.199 squeeze but the latest research suggests
00:05:30.680 that exercis is challenging your muscles
00:05:32.560 in the stretch position heads to deliver
00:05:34.759 more growth especially in the distal
00:05:37.120 parts of the muscle which in this case
00:05:38.960 would be the outer chest however unlike
00:05:41.440 other muscle groups like The biceps this
00:05:43.440 hasn't been directly tested on the chest
00:05:45.880 which is why I recently launched a study
00:05:47.840 using custom machines and MRI technology
00:05:50.880 to see if this approach truly works for
00:05:52.880 the chest shoulders and glutes I'll
00:05:55.199 update you guys on the results but for
00:05:56.680 now let's talk about what worked for me
00:05:58.880 instead of the p deck I grabbed an
00:06:00.600 incline bench set it one notch below the
00:06:02.840 very highest incline and put it smack in
00:06:05.000 the middle of a cable machine to create
00:06:06.960 my own seated cable fat the beauty about
00:06:09.800 this exercise is that if you execute it
00:06:11.720 properly it not only challenges your
00:06:13.680 chest in the Deep stretch but it also
00:06:15.759 maintains tension throughout the full
00:06:17.560 range even at the end during the squeeze
00:06:20.319 something that pressing exercises don't
00:06:22.360 fully provide but remember just swapping
00:06:25.280 the exercise isn't enough there's three
00:06:27.639 tweaks I made to get the most growth up
00:06:29.680 of bit first I placed a half foam roller
00:06:32.319 behind my back this helps open up the
00:06:34.639 chest to unlock that deep stretch we've
00:06:36.680 been talking about it might feel a bit
00:06:38.560 weird at first but believe me it's game
00:06:40.680 changing once to get it right now if you
00:06:42.639 don't have a half foam roller a regular
00:06:44.520 one will work perfectly fine too just
00:06:46.479 slide it in and let it open you right up
00:06:49.000 trust me it feels even better than it
00:06:51.360 sounds second tweak I justed the cable
00:06:54.400 setup so I set the cables at shoulder
00:06:56.840 height and Scoot my butt forward on the
00:06:58.840 bench this aligned the tension directly
00:07:01.400 with my mid and lower chest but to
00:07:03.639 actually keep that tension on my chest
00:07:05.280 throughout the movement I avoided
00:07:06.960 letting my forearms drift out of line
00:07:08.639 with a cable and instead focused on
00:07:10.840 keeping them directly in line lastly I
00:07:13.879 had to stop my shoulders from taking
00:07:15.360 over since my chest was so weak I had
00:07:17.759 the tendency to Ru my stronger shoulders
00:07:20.080 forward and let my chest cave in
00:07:22.400 especially as the Reps got really hard
00:07:24.400 but the way I prevented this was
00:07:25.759 actually quite simple I imagined a
00:07:27.879 string attached to my sternum pulling my
00:07:30.440 chest up during the entire movement as I
00:07:32.599 simply focused on squeezing my biceps
00:07:35.039 into the sides of my chest then once the
00:07:37.680 Reps got really tough as soon as I felt
00:07:39.919 my shoulders creeping forward I knew my
00:07:41.919 chest hit failure and I was just
00:07:43.400 cheating my way to more reps so I'd end
00:07:45.919 the set there now speaking of failure
00:07:48.759 what if your Gym's packed and the pec
00:07:50.199 deck is the only chest fly available no
00:07:52.560 problem there's actually a way to make
00:07:54.039 it more effective here's how first do as
00:07:56.759 many full reps as you can to focus on
00:07:58.639 the squeeze but after your hit failure
00:08:01.039 shift your attention to the stretch by
00:08:03.039 cranking out as many half preps as
00:08:04.919 possible in that stretch position this
00:08:07.479 way you still get the benefit of the
00:08:09.199 squeeze without sacrificing that crucial
00:08:11.599 stretch but some of you might be
00:08:13.159 wondering can you really build your
00:08:14.800 entire chest with just these two
00:08:16.639 exercises well I've recently decided to
00:08:19.280 push my chest train into the next level
00:08:21.319 by experimenting with a much higher
00:08:23.120 volume approach based on some new
00:08:24.800 research my goal is to turn my chest
00:08:27.000 into a strong point by next year and I'm
00:08:29.120 tracking in every step to find what
00:08:30.840 works best and I'll be sharing these
00:08:32.519 updates on my channel so if you want to
00:08:34.200 stay ahead with the latest strategies
00:08:35.919 just keep an eye out but the short
00:08:37.599 answer is yes if you're executing these
00:08:39.839 two exercises with the r form but also
00:08:42.440 doing enough volume and properly
00:08:44.480 progressing them you can definitely see
00:08:46.720 incredible chess grow which is why I
00:08:49.080 built two resources to help you out
00:08:51.480 first I've created a free 6we chess
00:08:54.040 workout plan focused on getting the most
00:08:55.839 out of these two exercises and you can
00:08:57.880 download it over at Bill twist size.com
00:09:00.600 /wor workout and I'll also leave a link
00:09:03.000 in the description box down below and
00:09:04.760 second for more personalized approach
00:09:07.040 that provides all the detailed guidance
00:09:08.959 you need for all your workouts like how
00:09:11.040 to set up the right angles make form
00:09:13.120 adjustments based on your body structure
00:09:15.200 and ensure that you're actually
00:09:16.640 progressing every single week you can
00:09:18.440 head to buildwi science.com and take our
00:09:20.480 quick quiz to find which of my online
00:09:22.680 programs is best suited for you in your
00:09:24.480 body now the best thing to pair with a
00:09:26.040 big chest are wide shoulders to match so
00:09:28.640 give this video watch next from my go-to
00:09:30.680 shoulder workout that blew my shoulders
00:09:32.600 up thanks for watching don't forget to
00:09:34.560 like And subscribe and I'll see you next
00:09:36.120 time