💪 Important Reminders: 1) Take the physique quiz and build your best body ever: Quiz.SeanNal.com 2) Use coupon RUclips15 to save 15% off your first order of our research-backed, clinically dosed supplements at www.RealScienceAthletics.com 3) Follow over on IG for more helpful fitness tips and strategies: @sean_nalewanyj
Hi..thanks, a pretty good vid, good points made, however I will disagree with the use of a bosu ball to build the chest....I find that it has been very beneficial because it has allowed me to stabilize my core substantially, as a guy in my 60's, it has really helped. I don't use it exclusively, but only for a couple of my chest workouts.
Many years ago I knew a dude who did dumbell presses on a swiss ball and broke both his arms when the ball suddenly popped mid-exercise. It's so unecessarily dangerous and as Sean suggests there's no real advantage over a bench either.
Because he doesn’t invest in his production..Good Content alone is not enough ! imagine a movie with good story or script but without good production, how Hollywood exist & be the number one movie industry ?
Agree 100%, totally silly & unnecessary thing to add & is an injury waiting to happen (and a lawsuit against the person who recommended it in their video).
You both should collaborate and talk about how hard it was to workout some 10 years ago without RUclips and all the other information that are available today. I went with a gym bro to train some 6 years ago without proper guideline or any information. I ended up overtraining my muscle and couldn’t managed to go back to the gym 2nd day and then dropped out. I had severe pain and couldn’t move my arm for a whole week. A popular myth back then was pain means gains but people should also realize that there are different types of pain. I am glad I didn’t continued going to the gym and now I started in my home with dumbbells, resistance bands and barbell, progressing slowly with proper information without all the BS 💪
Really solid info. I used to do alot of Jeff's across-the-body shrugs for my chest and those plate squeezes thinking that "wow this mind muscle connection is insane, I'm going to definitely grow", but I realized I wasn't really progressing further in weight enough to really keep it as a staple in my routine. I find just doing some form of a dumbell press, barbell press, and either a cable or machine fly really gets the job done.
@@jeffreynoulez6765 can confirm with the Plate presses for athlean. Not only was it a plate press but you'd keep your arms straight out and then turn your torso.
Humiston rage.... activated!!! I'm watching this video on the bosu ball to increase my stability while watching videos. Never know when you will have to watch a video in a unstable environment.
I like the fact that when the internet gets full of crap, professionals like him jump in to correct and say the truth because they can't stand anymore the misleading info out there. Thank you so much for your efforts to educate us well. We need more people like you
2:55 so dangerous, saw a clip where the ball popped and the accelerated weight broke the guys wrist as he held on. Elbow slammed the floor, imagine how much force generated in that short amount of time
It's definitely at least worth trying. If you're scared of the bar crushing your throat, trying doing them on the floor or use dumbbells. I've been experimenting with guillotine press, it's been interesting.
@@Keranu this is how I learned to press and so is the way I know how - tried to change a few times and anything else just feels alien. I exclusively lift in a cage, so I set the pins to stop the bar in the event of failure & also prevent my elbows traveling more than an inch under my back (shoulder-shred zone). Needless to say, results have been stellar, hence no real motivation to change.
@@dmcc2873 Since the two months I've posted, I do think it has improved my upper chest. And I haven't had any injuries. It may put more stress on my shoulders sometimes in inconjuction with other exercises. Have you had any shoulder injuries or soreness? How low do you set your pins?
@@Keranu when I got the cage, first thing I did was take time to work out the pin levels - the rule of thumb that's worked for me is NEVER lower my upper-arm past parallel. This gives the appearance of low ROM, but that's just the illusion created by the difference between regular and guillotine presses - I trust the stretch I feel in the pec. I never, ever, get shoulder pain from pressing. In fact, I recently played with Iso training, and moved from 305 for sets and reps, to pin-pressing 345 and holding at ~3 inches above the pin (so, no mechanical advantage) and that was horrifically difficult and still never experienced shoulder issues. Ended up eking out a single-rep 345 pin-press.
Honestly, Sean is a GOAT of fitness youtube!! He should control giving strikes to other fitness youtubers, 3 strikes from BS videos and their account should get deleted the way they're putting people at risk...
15:50 try it with a single kettle-bell. Push through to centerline of your chest as a punch and squeeze the peck at the end of full extension. Great for finishing your chest workout
Nicely done ole Seany-boy, your video view counts have skyrocketed lately. You've had a lot of subscribers for years and used to get lots of views, but there was a lull there for awhile. 2020 has been something of a Sean-aissance. Well deserved, as this has always been the best fitness channel in terms of information quality.
I’m 56 and have been lifting since 13. This guy is on the money. The fitness industry and personal trainers trainers are constantly looking for new ideas to promote sales. To do that they like to invent new ideas and variations of exercises that are intriguing and captivating. I love some of the terminology that has popped up over the years. Stabilizer muscles and core muscles. Yes, I suppose there is some validity. Stabilizers are the secondary muscles that come into play when doing a lift that is focusing on a primary muscle. Core muscles are the muscles of the lower back and abs, basically the mid section of the body. So, doing a well rounded, balanced lifting program covers all of this. Doing variations of lifts intended to focus on a specific, primary muscle to incorporate more of the “stabilizer and core muscles” is detracting from the goal of the primary muscle. For personal trainers I feel throwing these terms around is a method of sounding more knowledge and competent to clientele. For the exercise industry these terms are really more to keep the sales pitch fresh and are marketing terms. If you don’t believe me. Try finding a core muscle or a stabilizer muscle on an anatomy chart. I’ll save you the trouble. They aren’t on one. Marketing terms is what they really are.
Thanks Sean for your quality vidz. I’m back to working out after roughly 15 years and three kids. I’m now over 40 and security is a priority for me. Been learning a lot from watching your content and your explanations are well detailed and make a lot of sense. Keep up your good work.
When someone keeps talking about _"training with instability to work your *core*"_ I remember a picture I've saw some years ago in google, a guy doing squats on a ball. Lol.
Greg Doucette and John Meadows advocate for the dip station pad pushdown as a triceps exercise, its like a machine close-grip bench press. I know this vid is about chest exercises though 😉
I really love this kind of content saying what not to do and what to do. It is so helpful. I'm looking forward to your next one and your workout in gym to demonstrate proper form and technique. Thanks so much.
9:15 Hilarious to see that the man that could apparently pin press 315lbs for ease struggles with half-reps using 225lbs on the Smith machine guess pushing real weights makes it more challenging uh
I think it all comes down to your goals. For frontal plane strength and pectorals hypertrophy surely the most common exercises are the best. It's not like you have to avoid bench presses (and its variations), dips and flies. And of course strength in one exercise carries over to other activities at least a bit, just like general hypertrophy. But at one point, when you reached a good level of strength, nothing says your goal should be putting on more and more strength only on conventional lifts. Adding a variation here and there is good if you want to. Your message about maximing growth in the most efficient way is solid, but it should always be stressed that it's not a definitive advice, meaning that other kind of training and exercise CAN be useful to try if you have different goals other that bodybuilding. It's this bit of advice that newbies in the fitness communities don't get, and so online wars are created. To wrap my thoughts up: maybe some exercises are shit for a specific muscle but are actually useful for other muscles (like I can see a carryover on deltoids and serratus anterior with the pinch press). That's what people don't get. They think that an exercise is bad for everything.
Since I workout at home I started a new chest routine, and I love it: Barbell flat bench, then leading into resistance bands (canadianprotein set) doing standing or even lying flies, the band completely behind your back and you create two handles on the side of you, the band behind you creates additional resistance against the back, properly in line with the chest. I do a protracted shoulder blade band fly for 3 sets, and a retracted shoulder band fly for 3 sets to finish. I then just do lying resistance bands for upper chest, basically like how you do your "chest fly/press mutant thing", but for upper chest, really hits the clavicular pec well. I then finish off with barbell push ups, just using a barbell with weights to have elevation to do push ups, but I keep my shoulder blades protracted, and try to keep the bar lower than my chest to really engage that side chest portion that runs under the arm, its beautiful. My favorite finisher altogether for triceps are kettlebell kickback sets, the only muscles that have higher muscle activation during instability, are the triceps, because that's all they do, is stabilize lol, the kettlebell kickbacks forces your medial tricep, the thing that only focuses on stabilizing the elbow, to be forced to stabilize the kettlebell, while also hitting the entire musculature of the triceps.
@@MrGlostuber glad not just me!! Yes I was in 2 minds about them and they certainly were not my bread and butter chest exercises. They felt ok tho , but will def stop them now
Big fan of cables to work chest because of its ability to provide constant tension throughout the ROM, & allows you to source the resistance safely from different angles. Solid video Sean!
Entirely agree on your list of exercises to avoid. It’s all common sense stuff to professionals like you & I, but unfortunately lots of beginners get fooled by these “fitness influencers” & the nonsense they post just because it looks good on camera.
@@JustcallmeGnarly22 Unfortunately too many “fitness influencers” (I really hate that term) try to stand out for all the wrong reasons, & are unfortunately rewarded for it. We should all try to stand out for the right reasons, because we each have an area of expertise that we’re known for, or we focus on safety first, or healthy weight loss, sports specific training, etc..... It’s a problem with the current system that causes the algorithm to pick up the craziest nonsense or drama to push out to more people, while quality content that actually adds value is not put in front of people as often. Something needs to change or more people are going to get injured and continue to throw their money away on garbage products or training programs from highly unqualified sources simply because they look good with very little clothing on.
Yes bc we live in a time where it's hard to keep everyone's attention for a long period of time. So now these guys have to try to "teach" us a new sometimes dangerous or just plain useless exercise just to feel like they arent repeating the same info everyone else is. Theres a reason that the basic principles have been around forever bc they work!
@@ManiacFitness I agree. Plus all those people feel like they have to one-up each other or show off their skills by doing some absurd exercises. One prime example of someone who does that who I cannot stand is Scott Mathison, who’s rapidly growing into a big deal on Instagram. His content is highly cinematic, but most of what he shows is totally self indulgent nonsense used just to show off, while he recommends his viewers try it as well. One of the worst on the gram IMO.....and apparently he’s trying to migrate to RUclips now as well. Unfortunately guys like us who produce quality content that teaches the real science based approaches are becoming the rarity here, since the bad actors are rewarded with more views by the algorithm when they publish controversial & ridiculous videos.
@@FitLabb I've never heard of that guy yet but from what you say maybe that's a good thing. I'm 36 so I've been doing this long enough to know what works and what is just asking for an injury. I'm not trying to be the strongest guy in the room. Im just trying to look and feel my best so I stick to what I kno works for me. Everyone is diff so we all have to find out what we connect with most and what is the best and safest way to get us to our goals.
1:27 You don't get it, this exercise replicates the movement pattern one has to practice when pushing back plates of food offered by your grandma during Christmas dinner Lobsterliner never fails to disappoint
1:42.. It’s not the same as holding your arms at the top of a front delt raise, a front delt raise you’re not squeezing the weights together and also your arms are more extended putting more load on your shoulders
Fantastic video, dude! I agree entirely, and draw programs up for my clients based on extremely similar thinking. I'd love to see what you have to say re: back, legs in a similar style video! Keep fighting the good fight. Great work!
good points and what needs to be emphasized is always be aware of how the shoulders are involved. i've seen shoulders destryed by poor form, too much weight . all lifts need to be focused so as not to allow other muscle groups to join the party.
Hey Sean, I love what you're doing with your channel! Would you consider doing a video about how to develop the area between the shoulder blades (upper-mid back)? It's a lagging area for me and not too many people talk about it, beyond just "do more rows, bro". Thank you in advance and take care.
My physio actually recommended me doing push ups on two lieing half bosu balls to: 1. Train shoulder stability. 2. Increase ROM on the bottom half of the push up. Thoughts?
@@bucciair15 Good to know. Cheers mate. I did bit of research who to follow. So far Simon Miller, Greg Duchette and Noel Deyzel have struck a chord with me.
OT - The gyms in my country get reopened after a lockdown this Thursday and I cannot wait to start progressively overloading again! It's been a month and a half. I've been trying to substitute gym with running and yoga but it's just not the same.
Since I have been watching you videos I have adjusted my form to some of my workouts because you back them up with the research. The ones I dont change I already do correctly even after double checkin with this channel. Thanks for giving me a little improvement in my form and I really appreciate it
Very good info and like it, most useful advise ever !!love your content!!!!! However most of the IFBB pro train the way u discourage too, Eg: Hany Rambo like to use FST 7, partial reps, static hold technique, any comment on this?
Great video as usual. Your content is helping me get into the best shape i can. I am going to look at your suppliment line soon to go along with my plan you made for me. Thank you for everything
I was that guy working out with too much on bench and not going all the way down to chest. I changed that today. Although the amount I do went down, I will build up from here. I do everything else with proper form. I knew better already. Thanks for calling me out!
Hey Sean. Weighted dips are pretty good in calisthenics because it's easier to weight them than push-ups. If you recommend to not go to all out failure on them, do you think that pairing them with pushups as a finisher is efficient?
One handed dumbell press is great as the centeal nervous system is able to fire up more muscle fibres when only one side of the body is used. You can actually lift more weight per arm when you only lift with one arm at a time, which is beneficial to your strenght gains.
6:50 The whole point of the exercise is to fatigue your shoulders. Ofc there are no core benefits. You are lying on a bench with your feet on the ground. You do realize not everyones workout is hypertrophy focused right? I personally hate the exercise but often do a 1 arm dumbell press which offers some of the benefits of the mentioned exercise.
I like alternating dumbbell presses for my warm up and only that, it helps wake me up because of the forced coordination. I have pay attention. I’m only just starting out though so I’m sure that being a part of my warm up will eventually be switched out for something els.
I'm pretty new to weightlifting so this video helped me a lot. I was about to start doing #4 because I saw it on social media and thought it looked cool but now I know not to bother. Thanks ! I will subscribe and hit like as my way of saying thank you for the help.
I use the pinch press to hit anterior delts and clavicular pec. I alternate each rep between extending arms straight out forward, and extending up and to the front. I do it after bench press and find it a good addition.
Great information, knowing what not to do is as important as what to do, my doctor told me that doing dumbbell fly was one of the worst things to do if you have any issues such as an impingement, but I see lots of people do them do them at the gym tho
I am so happy I found this man's channel, he just gives solid no bs advice. Instead of overcomplicating things with weird and pointless exercises. Just keep it simple idiots!
Weighted dips and weighted pushups. The chest is a smaller muscle and doesn't really play into full-body strength. I occasionally throw in a few sets of dumbbell flat presses.
Ikr, he literally said that flyes are better than pressing movements, and he generalizes that everyone "ego lifts" on the bench press with 90 degree flared elbows which is not true at all.
I do not think Ryan offers BS or gimmicky moves, but options to make you think about the moves you perform. It's about the mind-muscle connection, and if that means leaning at a different angle to others then so be it.
You only need 2 or 3 workouts for your chest and the best workouts are the flat barbell bench press, incline dumbbell press with the bench set to 15-30 degrees don't go too flat or too high, chest fly/peck deck with a machine, do 2 of these workouts or all 3 of them and you're good
I searched the best compound lift for the lower body and built it around that with one or two isolation one. Worked great, but I could never do the deadlift correctly, always somewhere painful that wasn't a muscle. I would still grind through it, revise the form, go back at it, revise, try again and again. I don't know if I am just really bad, trying to lift way heavier than I really can (Which will be an ego blow since it's not that heavy BECAUSE I wanted to nail the form before loading more) or my body is just not suited for it. So yeah, I just decided to stop it and find an alternative, because even if I am just bad, it's not worth risking injury for it and everything can still be greatly stimulated! Sometimes it's a great exercise, but it just doesn't work for you and that's ok!
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
💪 Important Reminders:
1) Take the physique quiz and build your best body ever: Quiz.SeanNal.com
2) Use coupon RUclips15 to save 15% off your first order of our research-backed, clinically dosed supplements at www.RealScienceAthletics.com
3) Follow over on IG for more helpful fitness tips and strategies: @sean_nalewanyj
Can you please do this with other muscle groups it would make a great series
I filled out one of these forms and only ever received black friday/ cyber Monday style emails.
Hi..thanks, a pretty good vid, good points made, however I will disagree with the use of a bosu ball to build the chest....I find that it has been very beneficial because it has allowed me to stabilize my core substantially, as a guy in my 60's, it has really helped. I don't use it exclusively, but only for a couple of my chest workouts.
I filled out the form! I can’t wait to see what kind of workouts you’ll hit me with
@@johndavis4060 good luck I filled the form out three times and have never heard anything back.
The mindset instilled behind these type of exercises wasted 3 years of my lifting career...thank god I found few good advice guys like you.
Glad you're on the right path now!
Many years ago I knew a dude who did dumbell presses on a swiss ball and broke both his arms when the ball suddenly popped mid-exercise. It's so unecessarily dangerous and as Sean suggests there's no real advantage over a bench either.
both hands!! how much weight was he using?
@@julia-p1m6q never tried but if the ball popped then it must be moderate weight
Damn
Great info Sean, youtube needs more people like you and fewer like V-Shred.
AKA Very-Shit.
I don't understand how some people still believe v-shed has any good fitness advice 🤦♂️
Thanks Gerry 🙏
@@Sean_Nalewanyj Anytime Sean, yourself, Greg Doucette and Will Tennyson are awesome, also all my fellow Canadians
Because he doesn’t invest in his production..Good Content alone is not enough ! imagine a movie with good story or script but without good production, how Hollywood exist & be the number one movie industry ?
Thanks for clearing the mess dude
Thanks for watching
dude that bosu ball chest press gotta be one of the sketchiest things I've ever seen lmao
Agree 100%, totally silly & unnecessary thing to add & is an injury waiting to happen (and a lawsuit against the person who recommended it in their video).
Whatever it takes for the algorithm I guess.
@@Sean_Nalewanyj that's the name of the game in this world we livin in lmao
a good source of income for orthopedic surgeons
Kaung Zaw Htet true😂
lol, the ORGANIC TWINS... always good for a laugh.
Haha yep. I remember an older video of yours slamming them for that ridiculous incline weight plate press 😂
@@Sean_Nalewanyj can you guys colab pls
@@bahramchoobin16 facts! two of my favorite you tubers and they both natties💪🏻
Like yout bosu squat lmao 🤣, just joking man
You both should collaborate and talk about how hard it was to workout some 10 years ago without RUclips and all the other information that are available today.
I went with a gym bro to train some 6 years ago without proper guideline or any information. I ended up overtraining my muscle and couldn’t managed to go back to the gym 2nd day and then dropped out. I had severe pain and couldn’t move my arm for a whole week. A popular myth back then was pain means gains but people should also realize that there are different types of pain. I am glad I didn’t continued going to the gym and now I started in my home with dumbbells, resistance bands and barbell, progressing slowly with proper information without all the BS 💪
When my wife and I see this silliness in the gym we refer to them as Instagram Exercises.
Really solid info. I used to do alot of Jeff's across-the-body shrugs for my chest and those plate squeezes thinking that "wow this mind muscle connection is insane, I'm going to definitely grow", but I realized I wasn't really progressing further in weight enough to really keep it as a staple in my routine. I find just doing some form of a dumbell press, barbell press, and either a cable or machine fly really gets the job done.
Jeff nippard or athlean guy?
@@jeffreynoulez6765 My guess is the Athlean guy. I don't think I've seen Nippard do plate squeezes but I have seen the Athlean guy do them.
a lot*
@@jeffreynoulez6765 can confirm with the Plate presses for athlean. Not only was it a plate press but you'd keep your arms straight out and then turn your torso.
Humiston rage.... activated!!! I'm watching this video on the bosu ball to increase my stability while watching videos. Never know when you will have to watch a video in a unstable environment.
I like the fact that when the internet gets full of crap, professionals like him jump in to correct and say the truth because they can't stand anymore the misleading info out there. Thank you so much for your efforts to educate us well. We need more people like you
I’ve been doing very slight decline dumbell presses (with a 45 pound plate under the bench) after I saw John Meadows do them. They feel amazing
Yup I should've clarified - a slight decline is fine. It's the steeper declines that get a bit sketchy.
So tru dude
Yeah, Dorian Yates was big on the standard decline press, but not some crazy thing on an ab bench.
2:55 so dangerous, saw a clip where the ball popped and the accelerated weight broke the guys wrist as he held on. Elbow slammed the floor, imagine how much force generated in that short amount of time
That Guillotine Press gave me major anxiety.
It's definitely at least worth trying. If you're scared of the bar crushing your throat, trying doing them on the floor or use dumbbells. I've been experimenting with guillotine press, it's been interesting.
@@Keranu this is how I learned to press and so is the way I know how - tried to change a few times and anything else just feels alien. I exclusively lift in a cage, so I set the pins to stop the bar in the event of failure & also prevent my elbows traveling more than an inch under my back (shoulder-shred zone). Needless to say, results have been stellar, hence no real motivation to change.
@@dmcc2873 Since the two months I've posted, I do think it has improved my upper chest. And I haven't had any injuries. It may put more stress on my shoulders sometimes in inconjuction with other exercises.
Have you had any shoulder injuries or soreness? How low do you set your pins?
Have never done these but I always advise lifting with pipe safeties, straps or spotter all of which make this fairly safe.
@@Keranu when I got the cage, first thing I did was take time to work out the pin levels - the rule of thumb that's worked for me is NEVER lower my upper-arm past parallel. This gives the appearance of low ROM, but that's just the illusion created by the difference between regular and guillotine presses - I trust the stretch I feel in the pec. I never, ever, get shoulder pain from pressing. In fact, I recently played with Iso training, and moved from 305 for sets and reps, to pin-pressing 345 and holding at ~3 inches above the pin (so, no mechanical advantage) and that was horrifically difficult and still never experienced shoulder issues. Ended up eking out a single-rep 345 pin-press.
It's come to point where I don't even watch other fitness youtuber videos anymore, Sean is the guide and the ONLY guide I need!
Honestly, Sean is a GOAT of fitness youtube!! He should control giving strikes to other fitness youtubers, 3 strikes from BS videos and their account should get deleted the way they're putting people at risk...
15:50 try it with a single kettle-bell. Push through to centerline of your chest as a punch and squeeze the peck at the end of full extension. Great for finishing your chest workout
2:48 ha VSHRED, coach Greg definitely gonna agree
Great list, Sean!!
Wish you'd make one for other body parts (like arms, back etc)...
More power to you!
Nicely done ole Seany-boy, your video view counts have skyrocketed lately. You've had a lot of subscribers for years and used to get lots of views, but there was a lull there for awhile. 2020 has been something of a Sean-aissance. Well deserved, as this has always been the best fitness channel in terms of information quality.
You’ve definitely became my favourite fitness content creator over the past few weeks I love the whole anti bullshit mentality.
I’m 56 and have been lifting since 13. This guy is on the money. The fitness industry and personal trainers trainers are constantly looking for new ideas to promote sales. To do that they like to invent new ideas and variations of exercises that are intriguing and captivating. I love some of the terminology that has popped up over the years. Stabilizer muscles and core muscles. Yes, I suppose there is some validity. Stabilizers are the secondary muscles that come into play when doing a lift that is focusing on a primary muscle. Core muscles are the muscles of the lower back and abs, basically the mid section of the body. So, doing a well rounded, balanced lifting program covers all of this. Doing variations of lifts intended to focus on a specific, primary muscle to incorporate more of the “stabilizer and core muscles” is detracting from the goal of the primary muscle. For personal trainers I feel throwing these terms around is a method of sounding more knowledge and competent to clientele. For the exercise industry these terms are really more to keep the sales pitch fresh and are marketing terms. If you don’t believe me. Try finding a core muscle or a stabilizer muscle on an anatomy chart. I’ll save you the trouble. They aren’t on one. Marketing terms is what they really are.
Dude, that's really good info. Thank you and I'm sure my shoulders will thank you too couple of years down the line :)
Glad you liked the vid, thanks.
Great video as usual! Sean, one of the few fitness RUclipsrs in the galaxy that coach Greg doesn't criticize but appreciates a lot! :-D
Thanks Sean for your quality vidz. I’m back to working out after roughly 15 years and three kids. I’m now over 40 and security is a priority for me. Been learning a lot from watching your content and your explanations are well detailed and make a lot of sense. Keep up your good work.
When someone keeps talking about _"training with instability to work your *core*"_ I remember a picture I've saw some years ago in google, a guy doing squats on a ball.
Lol.
Haha yep seen that too
Holy crap lol
Shitlean x be like
For bodybuilders that's not really important. But for athletes like footballers, american footballers, etc..that helps with balance and coordination.
@Owen Lim Chin Fa Especially important for all equestrian disciplines, too
Greg Doucette and John Meadows advocate for the dip station pad pushdown as a triceps exercise, its like a machine close-grip bench press.
I know this vid is about chest exercises though 😉
Solid content. No thrills or frills... Straight to the point with solid facts. Dude... I love your content yo! Respect!
I really love this kind of content saying what not to do and what to do. It is so helpful. I'm looking forward to your next one and your workout in gym to demonstrate proper form and technique. Thanks so much.
9:15 Hilarious to see that the man that could apparently pin press 315lbs for ease struggles with half-reps using 225lbs on the Smith machine
guess pushing real weights makes it more challenging uh
It makes a small difference yeah.
the way he was lifting his butt up cracked me up
I think it all comes down to your goals. For frontal plane strength and pectorals hypertrophy surely the most common exercises are the best. It's not like you have to avoid bench presses (and its variations), dips and flies. And of course strength in one exercise carries over to other activities at least a bit, just like general hypertrophy. But at one point, when you reached a good level of strength, nothing says your goal should be putting on more and more strength only on conventional lifts. Adding a variation here and there is good if you want to. Your message about maximing growth in the most efficient way is solid, but it should always be stressed that it's not a definitive advice, meaning that other kind of training and exercise CAN be useful to try if you have different goals other that bodybuilding. It's this bit of advice that newbies in the fitness communities don't get, and so online wars are created. To wrap my thoughts up: maybe some exercises are shit for a specific muscle but are actually useful for other muscles (like I can see a carryover on deltoids and serratus anterior with the pinch press). That's what people don't get. They think that an exercise is bad for everything.
Since I workout at home I started a new chest routine, and I love it:
Barbell flat bench, then leading into resistance bands (canadianprotein set) doing standing or even lying flies, the band completely behind your back and you create two handles on the side of you, the band behind you creates additional resistance against the back, properly in line with the chest.
I do a protracted shoulder blade band fly for 3 sets, and a retracted shoulder band fly for 3 sets to finish.
I then just do lying resistance bands for upper chest, basically like how you do your "chest fly/press mutant thing", but for upper chest, really hits the clavicular pec well.
I then finish off with barbell push ups, just using a barbell with weights to have elevation to do push ups, but I keep my shoulder blades protracted, and try to keep the bar lower than my chest to really engage that side chest portion that runs under the arm, its beautiful.
My favorite finisher altogether for triceps are kettlebell kickback sets, the only muscles that have higher muscle activation during instability, are the triceps, because that's all they do, is stabilize lol, the kettlebell kickbacks forces your medial tricep, the thing that only focuses on stabilizing the elbow, to be forced to stabilize the kettlebell, while also hitting the entire musculature of the triceps.
Omg I have been doing the standing plate press!! Not often tho thank god!! Will be stopping that now!! What sean says goes!!!
Same, I always knew it wouldn't do that much contraction because of the gravity factor but I did them anyway, but also I didn't do them often.
Glad I could help!
@@MrGlostuber glad not just me!! Yes I was in 2 minds about them and they certainly were not my bread and butter chest exercises. They felt ok tho , but will def stop them now
Big fan of cables to work chest because of its ability to provide constant tension throughout the ROM, & allows you to source the resistance safely from different angles.
Solid video Sean!
Entirely agree on your list of exercises to avoid. It’s all common sense stuff to professionals like you & I, but unfortunately lots of beginners get fooled by these “fitness influencers” & the nonsense they post just because it looks good on camera.
I agree. A lot of people try and reinvent the wheel or try and look flashy. I've been doing flys and dumbbell presses and my chest looks good.
@@JustcallmeGnarly22 Unfortunately too many “fitness influencers” (I really hate that term) try to stand out for all the wrong reasons, & are unfortunately rewarded for it. We should all try to stand out for the right reasons, because we each have an area of expertise that we’re known for, or we focus on safety first, or healthy weight loss, sports specific training, etc.....
It’s a problem with the current system that causes the algorithm to pick up the craziest nonsense or drama to push out to more people, while quality content that actually adds value is not put in front of people as often. Something needs to change or more people are going to get injured and continue to throw their money away on garbage products or training programs from highly unqualified sources simply because they look good with very little clothing on.
Yes bc we live in a time where it's hard to keep everyone's attention for a long period of time. So now these guys have to try to "teach" us a new sometimes dangerous or just plain useless exercise just to feel like they arent repeating the same info everyone else is. Theres a reason that the basic principles have been around forever bc they work!
@@ManiacFitness I agree. Plus all those people feel like they have to one-up each other or show off their skills by doing some absurd exercises. One prime example of someone who does that who I cannot stand is Scott Mathison, who’s rapidly growing into a big deal on Instagram. His content is highly cinematic, but most of what he shows is totally self indulgent nonsense used just to show off, while he recommends his viewers try it as well. One of the worst on the gram IMO.....and apparently he’s trying to migrate to RUclips now as well.
Unfortunately guys like us who produce quality content that teaches the real science based approaches are becoming the rarity here, since the bad actors are rewarded with more views by the algorithm when they publish controversial & ridiculous videos.
@@FitLabb I've never heard of that guy yet but from what you say maybe that's a good thing. I'm 36 so I've been doing this long enough to know what works and what is just asking for an injury. I'm not trying to be the strongest guy in the room. Im just trying to look and feel my best so I stick to what I kno works for me. Everyone is diff so we all have to find out what we connect with most and what is the best and safest way to get us to our goals.
I really appreciate your style. Your videos are honest, and informative. Thanks for doing what you do.
“Fitness Experts” shows V shred! 🤣🤣👍🏻
1:27 You don't get it, this exercise replicates the movement pattern one has to practice when pushing back plates of food offered by your grandma during Christmas dinner
Lobsterliner never fails to disappoint
How the living hell do you always comment so early?
Alright I laughed out loud at that one. No idea how you come up with this stuff so quickly 😂
You need some extra training with drop sets if your grandma is from Eastern Europe.
1:42.. It’s not the same as holding your arms at the top of a front delt raise, a front delt raise you’re not squeezing the weights together and also your arms are more extended putting more load on your shoulders
Love your no BS truth on things. If people don’t see the gimmicks that you point out then they never will or have blinders on!
Fantastic video, dude! I agree entirely, and draw programs up for my clients based on extremely similar thinking.
I'd love to see what you have to say re: back, legs in a similar style video!
Keep fighting the good fight. Great work!
Yeah, I’m not doing anything with the word “guillotine” before it.
Sean is the best coach on you tube, and more important the only with true knowledge
good points and what needs to be emphasized is always be aware of how the shoulders are involved. i've seen shoulders destryed by poor form, too much weight . all lifts need to be focused so as not to allow other muscle groups to join the party.
Hey Sean, I love what you're doing with your channel!
Would you consider doing a video about how to develop the area between the shoulder blades (upper-mid back)? It's a lagging area for me and not too many people talk about it, beyond just "do more rows, bro". Thank you in advance and take care.
Arms flared rows and face pulls are some good exercises
@@yashbarve362 totally agree. Those two helped me grow my upper back + shrugs
they're not wrong. do your rows
Found your channel a few days ago. Excellent. I ordered your pre/workout to show my support.
Been following you for the past 10 years. I always recommend you to my friends etc. You are the real deal.
Rapid-fire intellect - brilliantly outlined - Cheers Sean!
Thanks for the video! I am a beginner and this channel tells me everything
Virtual hug for you buddy!..
You are so calm and soothing! Always nice to learn something new from you.
Thank you much
My physio actually recommended me doing push ups on two lieing half bosu balls to:
1. Train shoulder stability.
2. Increase ROM on the bottom half of the push up.
Thoughts?
Find a new physio
Find a new physio
Find a new physio
😂 You have a wonderful way with words Sean. Great content as usual.
Thanks for showing me the light Sean, ur content has really helped to filter out the bs out of good information.
Another awesome video Sean! And glad to see this background again 🤗
The most informative and useful fitness channel that I’ve come across. Thank you 🙏🏼
Always great information! Thanks for providing top tier tips without bs. 💪❤️
Been following your workouts for almost 8 years now. Love them!
5:40 bro fr and for some reason its included in like every training program the gym i go to makes
Damn bro
Lmaooo love that this dude takes every shot at vshred 😂😂😂
And rightfully so
I started lifting a few months ago. Who is V-Shred and why is he hated? Does he give bad advice or something?
@@aleksiheija8170 because he is scamming people with made up nonsense workouts and he is everywhere because he buys so many ads so he is everywhere.
@@bucciair15 Good to know. Cheers mate. I did bit of research who to follow. So far Simon Miller, Greg Duchette and Noel Deyzel have struck a chord with me.
OT - The gyms in my country get reopened after a lockdown this Thursday and I cannot wait to start progressively overloading again! It's been a month and a half. I've been trying to substitute gym with running and yoga but it's just not the same.
6:40 not me literally using your videos as part of my circus training LOL
i feel like the guillotine press got it's name from a very serious accident...
Really looking forward to your live demos in the new year Sean
Found you from coach Greg's response to you and I'm so glad I found your channel :)
Since I have been watching you videos I have adjusted my form to some of my workouts because you back them up with the research. The ones I dont change I already do correctly even after double checkin with this channel. Thanks for giving me a little improvement in my form and I really appreciate it
Very good info and like it, most useful advise ever !!love your content!!!!!
However most of the IFBB pro train the way u discourage too, Eg: Hany Rambo like to use FST 7, partial reps, static hold technique, any comment on this?
Great content. Thanks Looking forward to actual gym workouts in the new year
Great video as usual. Your content is helping me get into the best shape i can. I am going to look at your suppliment line soon to go along with my plan you made for me. Thank you for everything
Thank you for this video, very helpful for doing chest exercises properly.
What if you don’t have a bench only a ball. Is it better to just do the floor.
I was that guy working out with too much on bench and not going all the way down to chest.
I changed that today. Although the amount I do went down, I will build up from here. I do everything else with proper form.
I knew better already. Thanks for calling me out!
Hey Sean. Weighted dips are pretty good in calisthenics because it's easier to weight them than push-ups. If you recommend to not go to all out failure on them, do you think that pairing them with pushups as a finisher is efficient?
One handed dumbell press is great as the centeal nervous system is able to fire up more muscle fibres when only one side of the body is used. You can actually lift more weight per arm when you only lift with one arm at a time, which is beneficial to your strenght gains.
The garbage exerciuses:
01:19 No. 1 Standing Plate Pinch Press (Sven Press)
02:55 No. 2 Swiss Ball Press
03:32 No. 3 Guillotine Press
05:47 No. 4 Alternating Dumbbell Press
07:08 No. 5 Chest press on an Assisted pull-up machine
07:40 No. 6 Any press or flye movement using only weight plates (i.e. not dumbbells, barbells, cable machines)
08:45 No. 7 Poorly executed barbell bench press
09:48 No. 8 Excessively weighted dips
Better exercises:
11:10 Barbell, dumbbell, or machine chest press
12:30 Dumbbell or machine chest flyes
Always pouring out great content
Thanks man.
bicep video next pls, since biceps are #2 important behind chest :)
I'll see what I can do
I second that; Best Biceps Exercises. 💪
@@Sean_Nalewanyj thx
Nice to find an exercise RUclips channel with no bs.
6:50 The whole point of the exercise is to fatigue your shoulders. Ofc there are no core benefits. You are lying on a bench with your feet on the ground. You do realize not everyones workout is hypertrophy focused right? I personally hate the exercise but often do a 1 arm dumbell press which offers some of the benefits of the mentioned exercise.
Sean is my favorite fitness you tuber and I've seen them all
1. Sean
2. Alan
3. Jeff nippy
Cant forget my boi alpha
I like alternating dumbbell presses for my warm up and only that, it helps wake me up because of the forced coordination. I have pay attention. I’m only just starting out though so I’m sure that being a part of my warm up will eventually be switched out for something els.
Guillotine press is the perfect example for the reason why I will probably always do dumbell presses instead of bar
Thanks for all the straight forward info over the years. You are the channel I go to to cut through the BS.
I'm pretty new to weightlifting so this video helped me a lot. I was about to start doing #4 because I saw it on social media and thought it looked cool but now I know not to bother. Thanks ! I will subscribe and hit like as my way of saying thank you for the help.
Exercise 4# has its own purposes but for sure not for hypertrophy
Awesome info man. You keep it simple.
I use the pinch press to hit anterior delts and clavicular pec. I alternate each rep between extending arms straight out forward, and extending up and to the front. I do it after bench press and find it a good addition.
Amazing advice Sean it be good for you to so chest sets to show what's best
Great information, knowing what not to do is as important as what to do, my doctor told me that doing dumbbell fly was one of the worst things to do if you have any issues such as an impingement, but I see lots of people do them do them at the gym tho
I am so happy I found this man's channel, he just gives solid no bs advice. Instead of overcomplicating things with weird and pointless exercises. Just keep it simple idiots!
Yes I love this guy too
Excellent info as always sir. 💪
Thank you so much for clearing up so much misinformation
Hopefully you continue this series
Weighted dips and weighted pushups. The chest is a smaller muscle and doesn't really play into full-body strength. I occasionally throw in a few sets of dumbbell flat presses.
Love the callouts 💯🙌🏼
/ryan humiston has left the chat
Ikr, he literally said that flyes are better than pressing movements, and he generalizes that everyone "ego lifts" on the bench press with 90 degree flared elbows which is not true at all.
@@IbnNazariya Ryan wants us all to believe he got to be that size by using 15 lb dumbbells .
@@anthonyalexander7914 he said he takes testosterone
He suggests way too many unnecessary and weird exercises. He's good though, but still I feel alot of what he suggests is unnecessary bs.
I do not think Ryan offers BS or gimmicky moves, but options to make you think about the moves you perform. It's about the mind-muscle connection, and if that means leaning at a different angle to others then so be it.
Not sure if you read the comments. Really enjoy your content, I have been lifting for years and I am learning so much. Thank you and God bless.
You only need 2 or 3 workouts for your chest and the best workouts are the flat barbell bench press, incline dumbbell press with the bench set to 15-30 degrees don't go too flat or too high, chest fly/peck deck with a machine, do 2 of these workouts or all 3 of them and you're good
Thanks for tips. Great video
Excellent!! Thank you Sean!
Keep up the good work little guy!!!
I searched the best compound lift for the lower body and built it around that with one or two isolation one. Worked great, but I could never do the deadlift correctly, always somewhere painful that wasn't a muscle. I would still grind through it, revise the form, go back at it, revise, try again and again. I don't know if I am just really bad, trying to lift way heavier than I really can (Which will be an ego blow since it's not that heavy BECAUSE I wanted to nail the form before loading more) or my body is just not suited for it. So yeah, I just decided to stop it and find an alternative, because even if I am just bad, it's not worth risking injury for it and everything can still be greatly stimulated! Sometimes it's a great exercise, but it just doesn't work for you and that's ok!