It’s funny u mentioned how people might call you “unqualified” to talk about chest bc it’s not a genetic strongpoint for you, but it’s really the exact opposite. People who are genetically blessed with a good body part don’t have to work hard to figure out how to bring that body part up, so really I think it’s way better to take advice from someone on a body part they’re weak on
@@samuelpepys4887 That's literally me, in this case. ~3 years ago a trainer asked me how I had "no chest". Anyway, why the hate? Pretty sure I didn't bang your girlfriend or anything.
Back in sports school we had this incredably short guy jumping perfect technically in the hight jump. Me and an other guy who was tall beat him by a bit but he came in 3rd. The trainer stopped the class and told every one. Jumpnlike the short guy not this 2 knuckleheads. He was right. I won but i did it because i was taller and had a good vertical. I would be the last guy you would want to teach my classmates as i did it horribly clunky. Do not under estimate the non gifted athlet as a choach. Ps: I think your chest is just fine this days.
2 very great benefits of paused bench is your reps are more consistent and injury prevention. I had shoulder pain from bench so I started doing paused reps, helped a ton.
Definitely the same with me. My gym partner builds his chest so quick but when I looked at his before pictures you can see he always had the genetic potential to build a bigger chest.
It really is wild seeing old pictures of you. you were the stereotypical scrawny teenager. Now you're a goddamn beast, all while doing natural. I know you hear this a lot but you really are inspiring! Also love the raw straightforward production of your videos (a compliment i swear lol). No 4 minute music synced intros, no dumb gym interviews between sets, just straight to the point practical advice. Bought your books, enjoy them for the same reason.
2 things that people should consider. First, the pushup remains an amazing finisher for chest even for people who can bench 2 plates and beyond. Get yourself some of those little rotating pushup handles that let you go extra deep for a pec stretch, and blast your chest a few sets at the end of your pec workout. Pushups are really safe to fail on, so you can push them to the limit, something I personally find uncomfortable with a barbell. Also they are easy to quickly do drop sets by moving to your knees to really obliterate the pecs. Second, everyone who is looking to train the flat bench for hypertrophy should look into training with a swiss/football bar that allows a neutral grip, even better if it has camber so you get more range of motion. neutral grip can really go a long way to improving the health of your shoulder and elbow.
Solid video. Thanks for reminding me to do that rotator cuff training. I maxed out my dumbell loading progress at just over my own body weight because it was getting dangerous to set up the lift by myself. The multi-grip bar in the power cage worked to restart the progress. Leaving the collars off the bar enables the side-dump safety maneuver. Side-benefit: face kick to the ego.
@@christophersmith3341 it's one I made for myself, basically it's hitting chest twice a week. And I do 18 to 20 sets for the week. The work out consist of flat dumbbell presses, incline, cable flys and push ups. I left out the barbell bench press because I wasn't getting much results with it, and with the dumbbells I can actually go to failure on some sets and not worry about being crushed, plus I can a fuller range of motion. I had some growth when started to use Cables so that why I included them with this program. I'll let you know in about 3 to 6 months if my chest grows anymore, once covid doesn't shut my gym down. Also I space the days out so I can recover, so I give myself about 72 hours or so before the next chest workout
Hey.. There is a Hammer-strength Chest press machine in my gym.. My favorite chest movement to be honest. Difficult to injure on and easy for drop-setting and thus increase the intensity.
I've been struggling with my chest as well. I started lifting on my 40th birthday which was 10 months ago now. I have always been lean being a lifelong long distance runner. I no longer do any cardio other than walking and I am pretty dedicated to lifting weights now hoping to gain size after the decades of being super skinny. I've had decent gains so far except for my chest. My thumbnail is pretty small but you might be able to tell how flat it still is compared to the rest of me. Even my top abs pop out further than my chest does
Loved this content, just found your channel. Also saw your updated smith machine video where you seemed to have realized its potential with the reversed grip! Would love to see maybe an new video like this in the future with your updated thoughts / perspectives :)
i found doing cable work before jumping into the big compund movements like flat bench press reaaaaly helped with mind muscle connection, and then throwing a few sets of deficit pushups to finish the workout was the icing on the cake.
My chest was my weakest body part even after benching 250lb for reps but after emphasizing the weightet ring and bar dips my chest and tri,s have gotten huge !! Believe dips are the best
Regarding the pec dec- I’ve found there’s a huge variation between machines. Some machines feel perfect for me, pure chest isolation with no stress on the shoulders. Other machines feel terrible though. Really depends on the shape of the machine.
Yea that's a good observation. Same with many types of machines. Leg press, leg extension, rows, etc. Some good some bad. Only type I've always found to be bad are OHP, but maybe just unlucky so far.
Excellent video Geoffrey! Just because i am chest dominant, i could do 18-20 weekly sets , 2 times of week. Most of them to failure even beyond. I start with incline dumbell press 3 sets of 8-10 and 15 degree angle. I don't want to hit my ront delts more, so i find 15 degree is perfect. But here, i try not to go failure, 1 or 2 RIR. Because, i don't want that dumbell to fall down to my head)) Second i do weighted push ups with backpacs. 3 sets of 12-15 all out failure. I put my legs on bench to focus on incline area more. And finally, i do pec deck 3 sets of 12-15 + last 2 sets i do drop sets. BUT with hell lots of negatives. I think if you are doing pec decks you must focus on TUT more than the weights. It's the great exercise to focus on negatives. My numero uno advice to beginners is intensity is key and don't overcomplicate your chesticles) Chesticles love to change their shapes depends on your body fat. Leaner you are, the more sexier your chesticles are) Find the 3 exercise that you could do, and go with them. You don't need to do lots of different exercises to target that muscles. However, try to hit your upper chest more if you can.
Amazing video Geoff! You should cover more muscular groups with videos like this, the content was great! Anyway, Will you ever release a second edition of your book? Regards from Italy.
In defense of smith machine bench since I don’t have a training partner it allows me to go close to (or to) failure safely. I don’t like the press machine at my gym so even though the smith machine limits my range of motion when using the safeties it allows me to progress my bench without risk of dropping the bar on myself.
In my opinion push-ups should've been a lot higher, cause if you can find a way to load them, they honestly are arguably better than bench press. Few reasons are they're closed kinetic chain, great core activation, less overall fatigue, free scapular movement, etc.
I am a girl watching this video that want to get a stronger chest(please comment if I am not alone). My goal right now is to be able to do 40 pushups(I can do 30 at the moment). I personally find that chest press machines really help me with this goal because they force you to follow a specific path that naturally activates more the chest (helps if you are tricep dominant like me)
Scooby--the godfather of youTube fitness guys--has a version of flyes that's incredible wherein he locks his shoulders down hard and brings his scapula as close together as he can while performing the movement. Check out his pec development if you don't believe it is every bit the mass-builder he insists it is. He maintains it's better than benching.
Very true with dips. Its a whole chest builder and a very good one. But damn, you gotta be careful with it, very good form i advice, if your form starts to break down,stop. Its quite a trip to shoulder snap city
Personally I’ve seen my best chest growth doing 8-10 sets of heavy bench press or incline press in a week, but it was quite taxing on my shoulders after a couple months
My shoulders are my strong area. My chest is weak. My triceps are great though. I wonder if my triceps and anterior delts are limiting my chest growth. I've been stuck at 7 reps 210# for months.
@@GVS I still think you can make a video in the future... Mostly newbies do not understand this concept, they will see their arms grow with a flat chest and they will think they're not training well... Thib did an excellent job on that(that brother is exceptionally good, it's unbelievable), however his focus was not really newbies, you break it down so easy for newbies
@@GVS exactly! Sorry to insist but you can do per body part, I saw someone in the comments section ask the same Thib said he has videos coming up on every body part about the same... Milk this videos man, milk them dry atleast you are not reinventing the wheel, you are giving it your perspective
Do you think that programming for chest in this fashion is good? Day 1: 3 sets bench & 3 sets incline cable fly Day 2: 3 sets close grip bench & 3 sets incline cable fly Would it be best to replace the fly, with a dB bench? Or does the close grip not target chest enough, and I should add on top of those two?
I need to work on better form. My delts really get hammered when I do chest exercises. Definitely need to make sure I retract the shoulder blades and do the lower arch action.
For me dips are the worst exercise,i never feel my chesticles and my shoulders hurt while doing it, i don't feel any discomfort on any bench press movement and my favourite chest exercise is incline barbell bench and cable/dumbbell flyes
Hey jeff, what elbow angle do you recommend for dumbbel bench press? I have noticed when I flare my elbows more I feel my chest more than any other chest movement. But what is the optimal angle to hit the chest and not hurt your shoulders. I also find its hard to know your angle when you are doing the bench press.
That's the typcial recommendation, but I'd say doing one of the upper chest activation movements I list in this video will be much more effective. ruclips.net/video/lf6x7vuLGW8/видео.html
I was born with a huge chest even though I've been very lean. I got teased for it. I'm not sure what it's doing. My triceps give out before I feel anything in my chest. Maybe I'm tricep dominant even though my genetics for chest are good? I'll feel it on the pec deck though. Maybe I can hit with dumbbell presses? I haven't tried them yet. The range of motion looks good for chest and shoulders.
I watch your video about upper chest first. Heard the thing about external rotation. Came to this one before asking. I have never heard that external rotation helps aid in targeting the upper chest fibers. Where did you find that out?
I don't remember where originally, there was one reverse grip bench study showing more activation and it just makes sense biomechanically. Then after that just going by feel.
"Great dividends in chesticular region from dips" When I heard I started to laugh out loud and then you laughed and I laughed even louder but I was also doing biceps at the same time so it ruined my set :D I found out this channel few days ago! Amazing content, brother!
A question: When you said you should be able to do 30-40 pushups, did you mean in a single set? Edit: Now that's what I call a perfect ending to a RUclips video!
Pauseing in the bench is the single best thing i ever did for hyperthrophy. I thought i had a bad chest but it was just that my shoulders and tris were strong. Try this out for an extended period if you are shoulder and tri dominant. I think you will be plesently surprised. @ op Try it out and see for your self.
what would help more for shaping the chest? not just growing size, especially for people with kinda saggy chest, maybe focus more on lower chest work? or is it an overall body fat issue?
Hi Geoff,would like to hear your opinion on floor presses.I dont have a bench in my home(gyms closed cause Corona) and I only floor press..can I actually see gains?
I've given up on pushups: I'm a new lifter who has tried doing pushups for months now. A friend of mine(who is jacked) says I have flawless form. I have not been able to progress to more than 8 pushups in a set. At the same time, I'm able to progress on the bench and overhead press.
Hari Prasad Poilath Bro the only way to get better is to do it every day. And i mean every day and it wont even take long if you think about it if you only add 1 pushup everyday. The only way to get better is to keep doing it that simple
damn i didn't know that some gyms had 43 lbs dumbbells. also if you see this, did your views from this video change at all or does most of it still apply.
I don't feel my chest working during bench press or pushups instead i feel like my triceps and shoulders do all of the work but after workout i do feel soreness in my chest. Does that mean my chest is working? Or is there something i need to do improve?
Try different variations, I just do pushups, though I've gotten up to using weighted pushups. I had the same problem where I would feel it in my shoulder and triceps afterwards. Use light weights and experiment, go to faliure and see which movement stimulates the chest more and then gradually increase. Those are both compound movements, I think, so you're going to feel stimulation in your triceps and shoulders regardless.
I've been following Thib for years, so I might be biased. But, he's never led me wrong, or sold me on a training technique that was ineffective. I'm long limbed, and what Thib showed is pretty much my chest program...because I modeled my program off of one of Thib's older programs. It works, straight up. Try what he recommends, and you will get results.
@@nickvoelker7180 Thank you for your complementary answers 🙂 I will try his exercises. I am short limbed and Long torso. Looking forward to see more of his series of best exercises for different bodyparts 👍
@@yvindstafsnes2027 Awesome! Keep in mind some of his techniques are fairly advanced, and do require some practice to get hang of, but it's worth it. You can also go to the T-nation website and access a lot more training content from Thib, he post articles a few times a week, and there are other good trainers on there too. If you're not sure on the programming, Thib has two really good programs for natural lifters on T-nation. He has other programs on there too, but those are the two I have bookmarked. www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters www.t-nation.com/workouts/the-best-damn-workout-plan-for-natural-lifters-part-2
It's good, I saw it yesterday. ruclips.net/video/AWTS6Pxq7jA/видео.html That's the reason I kept my anatomy section brief, he covered that "angle" very well!
I found pushups are the best push exercise. Simple weighted pushups progressive overload method. Get a box, dipping handles and weight belt. Use the box and dipping bars to elevate yourself allowing whatever weight your using to hang off the belt. I've done this with 60kg on the belt before. You can also get greater range of motion. Get massive depth and chest stretch, then extend the shoulders forward to get some serratus anterior development 🙂
I always hear of the bench press causing shoulder issues. Does it/variations help your shoulders in any way? Also, I was just reading starting strength, and it said the press is good for the shoulders. Do you agree?
I don't particularly agree that the press is good for the shoulders. It's not bad, by any means, and the ability to press is indicative of good shoulder health/mobility/stability, but if someone had shoulder pain from bench pressing, my first suggestion wouldn't be: PRESSING! Certainly variation can help. Shoulder anatomy varies a lot and not everyone is made to press at every angle, so playing around with the variations a bit can help.
The Smith machine at my gym has at least one thing going for it; it stops the bar, before it can crush my rib cage. 😂 That’s not completely trivial if you never have a spotter and are often alone in the gym.
Just bench without the cuffs on the bar. It's pretty simple to dump the weight off the bar if you fail, I've done it quite a few times without trouble.
What's your opinion of vegetarian bodybuilding? Is it possible to build a physique like say the rock? Or at best would a guy look like all he does is calisthenics?
It’s funny u mentioned how people might call you “unqualified” to talk about chest bc it’s not a genetic strongpoint for you, but it’s really the exact opposite. People who are genetically blessed with a good body part don’t have to work hard to figure out how to bring that body part up, so really I think it’s way better to take advice from someone on a body part they’re weak on
Indeed, 100% agree. It's just the opposite of how most people think.
@@samuelpepys4887 That's literally me, in this case. ~3 years ago a trainer asked me how I had "no chest".
Anyway, why the hate? Pretty sure I didn't bang your girlfriend or anything.
Back in sports school we had this incredably short guy jumping perfect technically in the hight jump. Me and an other guy who was tall beat him by a bit but he came in 3rd. The trainer stopped the class and told every one. Jumpnlike the short guy not this 2 knuckleheads. He was right. I won but i did it because i was taller and had a good vertical. I would be the last guy you would want to teach my classmates as i did it horribly clunky. Do not under estimate the non gifted athlet as a choach. Ps: I think your chest is just fine this days.
@@GVS Tom Platz said "Don't ask me how to train legs, ask me about arms"
Literally what he said at the beginning
2 very great benefits of paused bench is your reps are more consistent and injury prevention. I had shoulder pain from bench so I started doing paused reps, helped a ton.
Cool, yea I cycling them in and out. Both are good.
I grew a bigger chest just by watching this video. But seriously thanks bro!
Dude you’re an amazing teacher… just plain thanks!
Happy to help!
Definitely the same with me. My gym partner builds his chest so quick but when I looked at his before pictures you can see he always had the genetic potential to build a bigger chest.
Yea before pics are generally very telling. It's rare for something to look like a weakness and become a strength.
It really is wild seeing old pictures of you. you were the stereotypical scrawny teenager. Now you're a goddamn beast, all while doing natural. I know you hear this a lot but you really are inspiring!
Also love the raw straightforward production of your videos (a compliment i swear lol). No 4 minute music synced intros, no dumb gym interviews between sets, just straight to the point practical advice. Bought your books, enjoy them for the same reason.
2 things that people should consider.
First, the pushup remains an amazing finisher for chest even for people who can bench 2 plates and beyond. Get yourself some of those little rotating pushup handles that let you go extra deep for a pec stretch, and blast your chest a few sets at the end of your pec workout. Pushups are really safe to fail on, so you can push them to the limit, something I personally find uncomfortable with a barbell. Also they are easy to quickly do drop sets by moving to your knees to really obliterate the pecs.
Second, everyone who is looking to train the flat bench for hypertrophy should look into training with a swiss/football bar that allows a neutral grip, even better if it has camber so you get more range of motion. neutral grip can really go a long way to improving the health of your shoulder and elbow.
Solid video. Thanks for reminding me to do that rotator cuff training.
I maxed out my dumbell loading progress at just over my own body weight because it was getting dangerous to set up the lift by myself. The multi-grip bar in the power cage worked to restart the progress. Leaving the collars off the bar enables the side-dump safety maneuver. Side-benefit: face kick to the ego.
I always thought you had a good chest. The chest is, however, my own Achilles, er, heel. Thanks for this! And "chesticular" is an A+ pun.
Same for me bro!! Really trying to grow it now using a different program
@@ryguy642 What's the program? (he asked, eagerly)
@@christophersmith3341 it's one I made for myself, basically it's hitting chest twice a week. And I do 18 to 20 sets for the week. The work out consist of flat dumbbell presses, incline, cable flys and push ups. I left out the barbell bench press because I wasn't getting much results with it, and with the dumbbells I can actually go to failure on some sets and not worry about being crushed, plus I can a fuller range of motion. I had some growth when started to use Cables so that why I included them with this program. I'll let you know in about 3 to 6 months if my chest grows anymore, once covid doesn't shut my gym down. Also I space the days out so I can recover, so I give myself about 72 hours or so before the next chest workout
14:18 crazy how your opinions have changed since then about smitch machines , happy to see you have openly accepted new ideas ggs geoff
The best thing I ever did for my chest was include ring pushups/flys. I feel my chest more doing those than anything else.
Oh yea those are good as well! Lots of instability, BUT can also move good weight. A winner - I just never really had long term access to them.
You can always get a boob job. What's stopping you.
Hey.. There is a Hammer-strength Chest press machine in my gym.. My favorite chest movement to be honest. Difficult to injure on and easy for drop-setting and thus increase the intensity.
Yea hammer strength is solid.
thank you so much. Lot's of your videos complement well with your book !
Old video, but glad I watched it
I've been struggling with my chest as well. I started lifting on my 40th birthday which was 10 months ago now. I have always been lean being a lifelong long distance runner. I no longer do any cardio other than walking and I am pretty dedicated to lifting weights now hoping to gain size after the decades of being super skinny. I've had decent gains so far except for my chest. My thumbnail is pretty small but you might be able to tell how flat it still is compared to the rest of me. Even my top abs pop out further than my chest does
Thought we were looking at the Incredible Hulk from that thumbnail photo!! 😂
Angles and lighting, by their powers combined!
Oh thank god, for a minute I thought there was a Geoff video without a comment from Fitlabb but thankfully I was proven wrong
You’re right that incline can feel so much better on the shoulder, however the decline I never knew!
Im new subscriber, you have a lot of good info on your channel. Keep up the good work. Im sure you will gain subs fast.
Appreciate the support!
Loved this content, just found your channel. Also saw your updated smith machine video where you seemed to have realized its potential with the reversed grip! Would love to see maybe an new video like this in the future with your updated thoughts / perspectives :)
Will do, have definitely learned a lot about chest training.
@@GVS Great
i found doing cable work before jumping into the big compund movements like flat bench press reaaaaly helped with mind muscle connection, and then throwing a few sets of deficit pushups to finish the workout was the icing on the cake.
Outstanding guide! Quite insightful. I’m pretty sure this will help a lot with my chest development.
This is 100% the best fitness youtuber, thank you
My chest was my weakest body part even after benching 250lb for reps but after emphasizing the weightet ring and bar dips my chest and tri,s have gotten huge !! Believe dips are the best
Regarding the pec dec- I’ve found there’s a huge variation between machines. Some machines feel perfect for me, pure chest isolation with no stress on the shoulders. Other machines feel terrible though. Really depends on the shape of the machine.
Yea that's a good observation. Same with many types of machines. Leg press, leg extension, rows, etc. Some good some bad. Only type I've always found to be bad are OHP, but maybe just unlucky so far.
@@GVS Try sitting facing the “wrong” way- some OHP machines feel way better that way.
My chest actually looks exactly like yours.
In the before photo
Excellent video Geoffrey! Just because i am chest dominant, i could do 18-20 weekly sets , 2 times of week. Most of them to failure even beyond. I start with incline dumbell press 3 sets of 8-10 and 15 degree angle. I don't want to hit my ront delts more, so i find 15 degree is perfect. But here, i try not to go failure, 1 or 2 RIR. Because, i don't want that dumbell to fall down to my head)) Second i do weighted push ups with backpacs. 3 sets of 12-15 all out failure. I put my legs on bench to focus on incline area more. And finally, i do pec deck 3 sets of 12-15 + last 2 sets i do drop sets. BUT with hell lots of negatives. I think if you are doing pec decks you must focus on TUT more than the weights. It's the great exercise to focus on negatives. My numero uno advice to beginners is intensity is key and don't overcomplicate your chesticles) Chesticles love to change their shapes depends on your body fat. Leaner you are, the more sexier your chesticles are) Find the 3 exercise that you could do, and go with them. You don't need to do lots of different exercises to target that muscles. However, try to hit your upper chest more if you can.
Amazing video Geoff! You should cover more muscular groups with videos like this, the content was great! Anyway, Will you ever release a second edition of your book?
Regards from Italy.
He will cover all muscle groups with videos similar to this. This is a series that started with the chest 👍🏻
Will eventually release a 2nd edition. But will write other books first.
Really happy to see that i'm doing it well :)
In defense of smith machine bench since I don’t have a training partner it allows me to go close to (or to) failure safely. I don’t like the press machine at my gym so even though the smith machine limits my range of motion when using the safeties it allows me to progress my bench without risk of dropping the bar on myself.
In my opinion push-ups should've been a lot higher, cause if you can find a way to load them, they honestly are arguably better than bench press. Few reasons are they're closed kinetic chain, great core activation, less overall fatigue, free scapular movement, etc.
Yes mostly just a pain in the ass for most people to load.
You made this for me? Thank you :)
Thanks man, this is gold
I am a girl watching this video that want to get a stronger chest(please comment if I am not alone). My goal right now is to be able to do 40 pushups(I can do 30 at the moment). I personally find that chest press machines really help me with this goal because they force you to follow a specific path that naturally activates more the chest (helps if you are tricep dominant like me)
Nice work, 30 is great!
@@GVS thank you I am trying for the best
did you get 40?
Scooby--the godfather of youTube fitness guys--has a version of flyes that's incredible wherein he locks his shoulders down hard and brings his scapula as close together as he can while performing the movement. Check out his pec development if you don't believe it is every bit the mass-builder he insists it is. He maintains it's better than benching.
Great video. Thank you ⭐️⭐️⭐️⭐️⭐️
Very true with dips. Its a whole chest builder and a very good one. But damn, you gotta be careful with it, very good form i advice, if your form starts to break down,stop. Its quite a trip to shoulder snap city
Thank you. This info is f',ing priceless
Personally I’ve seen my best chest growth doing 8-10 sets of heavy bench press or incline press in a week, but it was quite taxing on my shoulders after a couple months
Yes, best to deload with dumbbells or other stuff more frequently.
Can you run smolov on lateral raises 🤔
My shoulders are my strong area. My chest is weak. My triceps are great though. I wonder if my triceps and anterior delts are limiting my chest growth. I've been stuck at 7 reps 210# for months.
I think you need to also in some later time talk about torso vs limb dominant individuals, you are a limb dominant individual genetically
ruclips.net/video/AWTS6Pxq7jA/видео.html
Thib went into this very recently so I didn't bother also detailing this.
@@GVS I still think you can make a video in the future... Mostly newbies do not understand this concept, they will see their arms grow with a flat chest and they will think they're not training well... Thib did an excellent job on that(that brother is exceptionally good, it's unbelievable), however his focus was not really newbies, you break it down so easy for newbies
@@MoenMe yea he's great. I'll probably do a video on leverages but more general, talking about many lifts.
@@GVS exactly! Sorry to insist but you can do per body part, I saw someone in the comments section ask the same Thib said he has videos coming up on every body part about the same... Milk this videos man, milk them dry atleast you are not reinventing the wheel, you are giving it your perspective
Besides facepulls what are good decries for rotator cuff
Do you think that programming for chest in this fashion is good?
Day 1: 3 sets bench & 3 sets incline cable fly
Day 2: 3 sets close grip bench & 3 sets incline cable fly
Would it be best to replace the fly, with a dB bench? Or does the close grip not target chest enough, and I should add on top of those two?
Tough to say, with clients I have a lot of individual info.
That ending is awesome 👏
Worth getting demonetized haha
Best Coach On The Internet 😗😙😗
Thx :)
I need to work on better form. My delts really get hammered when I do chest exercises. Definitely need to make sure I retract the shoulder blades and do the lower arch action.
Wait, all this information for free? Thanks so much.
Yes my business model relies on mostly free information, with clients getting more specific and personalized recommendations/plans.
This guy should have more likes
For me dips are the worst exercise,i never feel my chesticles and my shoulders hurt while doing it, i don't feel any discomfort on any bench press movement and my favourite chest exercise is incline barbell bench and cable/dumbbell flyes
Edit: Just a slight incline helps get my chest more than shoulders, I started high then worked my way to a lower angle.
Yea for a lot of people. But a big one is often just a lotta shoulder.
Pushups are better with a weighted backpack and pushups handles. Neutral grip and greater ROM 💯💯
Hey jeff, what elbow angle do you recommend for dumbbel bench press? I have noticed when I flare my elbows more I feel my chest more than any other chest movement. But what is the optimal angle to hit the chest and not hurt your shoulders. I also find its hard to know your angle when you are doing the bench press.
Another great video, thanks mate! Quick Q...would you suggest starting with an incline bench movement before flat if one’s upper chest lags?
That's the typcial recommendation, but I'd say doing one of the upper chest activation movements I list in this video will be much more effective.
ruclips.net/video/lf6x7vuLGW8/видео.html
You´re so wise!!
.
I was born with a huge chest even though I've been very lean. I got teased for it. I'm not sure what it's doing. My triceps give out before I feel anything in my chest. Maybe I'm tricep dominant even though my genetics for chest are good? I'll feel it on the pec deck though. Maybe I can hit with dumbbell presses? I haven't tried them yet. The range of motion looks good for chest and shoulders.
I too suffer from "Global Heating"!
I watch your video about upper chest first. Heard the thing about external rotation. Came to this one before asking. I have never heard that external rotation helps aid in targeting the upper chest fibers. Where did you find that out?
I don't remember where originally, there was one reverse grip bench study showing more activation and it just makes sense biomechanically. Then after that just going by feel.
"Great dividends in chesticular region from dips" When I heard I started to laugh out loud and then you laughed and I laughed even louder but I was also doing biceps at the same time so it ruined my set :D
I found out this channel few days ago! Amazing content, brother!
13:28 ... you break a finger trying to dump the bar behind your head, because you put clips on the bar... ask me how i know...
Nothing gives me more pump than a dip. My entire chest gets fried
Amén to that, but man if you go ultra heavy idk about you but my sternum speaks in tongues to me lmao
20:15 - Great Tip being depressed helps :(
A question: When you said you should be able to do 30-40 pushups, did you mean in a single set?
Edit: Now that's what I call a perfect ending to a RUclips video!
Yes, one set.
@@GVS Got it. Thank you!
The Icelandic for common sense is ,,Brjóst vit". It translate directly to chest wisdom or chest sense.
For chest hypertrophy, resistance bands so it for me.
What about a video to identify your strong body part/muscle?
I'm having a hard time with that LOL
OK, can think about that. It's mostly preference, though.
Do you ever do reverse grip with dumbbells? Great series btw
I do not, but it should be fine.
Strict full ROM 1 arm pushups feet on a chair are worth mentioning.
1 arm push ups are mostly a tricep exercise
When running the smolov bench cycle, would you recommend removing other pushing work such as the incline press or OHP? Or maybe just reducing it?
Removing. It's 26 sets near failure per week on bench alone.
I bridge when I do decline bench press. I bench at home and so far I never died from it.
Dips for the chest are A1
Pauseing in the bench is the single best thing i ever did for hyperthrophy. I thought i had a bad chest but it was just that my shoulders and tris were strong. Try this out for an extended period if you are shoulder and tri dominant. I think you will be plesently surprised. @ op Try it out and see for your self.
Nice !
what would help more for shaping the chest? not just growing size, especially for people with kinda saggy chest, maybe focus more on lower chest work? or is it an overall body fat issue?
Body fat issue (aka diet)
Lmao dat ending😂
Hey Geoff, can you do a review on reddit PPL program? Is it any good?
Haven't seen, not sure
Could you do the 4x7, 10x3 program with Dumbbell?
I don't recommend it, 3 reps is too low for dumbbells.
Hi Geoff,would like to hear your opinion on floor presses.I dont have a bench in my home(gyms closed cause Corona) and I only floor press..can I actually see gains?
Yes they're OK.
*clutches purse*
I love my smith machine, lol 😂
I've given up on pushups:
I'm a new lifter who has tried doing pushups for months now. A friend of mine(who is jacked) says I have flawless form. I have not been able to progress to more than 8 pushups in a set. At the same time, I'm able to progress on the bench and overhead press.
@Goku Vegeta Makes sense. Except I'm short and skinny... So the bodyweight argument discourages me further.
Hari Prasad Poilath Bro the only way to get better is to do it every day. And i mean every day and it wont even take long if you think about it if you only add 1 pushup everyday. The only way to get better is to keep doing it that simple
damn i didn't know that some gyms had 43 lbs dumbbells. also if you see this, did your views from this video change at all or does most of it still apply.
Chesticular
Any thoughts on the “football barbell,” Geoff?
Yea it's fine. Just make sure it's secure in the rack, some are wobbly.
I don't feel my chest working during bench press or pushups instead i feel like my triceps and shoulders do all of the work but after workout i do feel soreness in my chest. Does that mean my chest is working? Or is there something i need to do improve?
Try different variations, I just do pushups, though I've gotten up to using weighted pushups. I had the same problem where I would feel it in my shoulder and triceps afterwards. Use light weights and experiment, go to faliure and see which movement stimulates the chest more and then gradually increase. Those are both compound movements, I think, so you're going to feel stimulation in your triceps and shoulders regardless.
What do yoy think about THIBARMY latest video on chest exercises for different body types ?
Yes he made some good points on arm length and leverage
I've been following Thib for years, so I might be biased. But, he's never led me wrong, or sold me on a training technique that was ineffective. I'm long limbed, and what Thib showed is pretty much my chest program...because I modeled my program off of one of Thib's older programs. It works, straight up. Try what he recommends, and you will get results.
@@nickvoelker7180 Thank you for your complementary answers 🙂 I will try his exercises. I am short limbed and Long torso. Looking forward to see more of his series of best exercises for different bodyparts 👍
@@yvindstafsnes2027 Awesome! Keep in mind some of his techniques are fairly advanced, and do require some practice to get hang of, but it's worth it. You can also go to the T-nation website and access a lot more training content from Thib, he post articles a few times a week, and there are other good trainers on there too. If you're not sure on the programming, Thib has two really good programs for natural lifters on T-nation. He has other programs on there too, but those are the two I have bookmarked.
www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters
www.t-nation.com/workouts/the-best-damn-workout-plan-for-natural-lifters-part-2
It's good, I saw it yesterday.
ruclips.net/video/AWTS6Pxq7jA/видео.html
That's the reason I kept my anatomy section brief, he covered that "angle" very well!
I have breathing issues after doing heavy benches
I found pushups are the best push exercise. Simple weighted pushups progressive overload method.
Get a box, dipping handles and weight belt. Use the box and dipping bars to elevate yourself allowing whatever weight your using to hang off the belt. I've done this with 60kg on the belt before. You can also get greater range of motion. Get massive depth and chest stretch, then extend the shoulders forward to get some serratus anterior development 🙂
How many pushups can you do?
In a row with good form, around 60
Bro your the fucking best
I always hear of the bench press causing shoulder issues. Does it/variations help your shoulders in any way?
Also, I was just reading starting strength, and it said the press is good for the shoulders. Do you agree?
I don't particularly agree that the press is good for the shoulders. It's not bad, by any means, and the ability to press is indicative of good shoulder health/mobility/stability, but if someone had shoulder pain from bench pressing, my first suggestion wouldn't be: PRESSING!
Certainly variation can help. Shoulder anatomy varies a lot and not everyone is made to press at every angle, so playing around with the variations a bit can help.
Which is easier on the shoulders: bench press (any variants) or overhead press?
@@markkelton2132 depends.
Hi Geoff, for reverse grip bench, do you think an incline makes it even more effective?
Possibly, yes. But I'd def do it in a power rack.
@@GVS Why?
@@Franky-zc3xx if it slips, not great.
Dank
The Smith machine at my gym has at least one thing going for it; it stops the bar, before it can crush my rib cage. 😂 That’s not completely trivial if you never have a spotter and are often alone in the gym.
Just bench without the cuffs on the bar. It's pretty simple to dump the weight off the bar if you fail, I've done it quite a few times without trouble.
unless you're benching monstrous weights you can literally just roll it off your body
Depressed.. Scapula dammit
That song at the ending... Lol
Got the video demonetized but worth it haha
Well i think military pushups worked for me by bringing the chest it's not best but its coming
What's your opinion of vegetarian bodybuilding? Is it possible to build a physique like say the rock? Or at best would a guy look like all he does is calisthenics?
The bigger issue is that "The Rock" uses anabolics. Not really a meat vs non-meat issue.
@@GVS True. Lol
@@GVS I guess it would come down to calories in and calories out.
@@Plane4Future for the most part. But there are perhaps some advantaged to meat. Can search my channel for a video on veganism.
My chesticular region is absolutely underdeveloped 😆
What is the average daily temperature there?
50 C
Probably.
Crustaceans? I've always considered myself a cephalopod. What did I miss?
7:56 is this actually true??
Yea. And probably more in 2020 till now as more people have been working out at home.
❤