Bro Just do these 3 Upper chest:15-30 degree incline dumbell bench Middle chest:pec dec fly or flat bench Lower chest:decline bench or leaning weighted dips No need of fancy things
My 2 cents 1. Reverse Bench Press- A. Keep elbows tight against the body will focus tension on the Triceps. Letting the elbows come out a little will involve more pec. I do agree that overly flaring the elbows can be problematic. A larger concern is the mind muscle connection. Instead people go to heavy and just move weight from point A to B. B.Getting even close to lockout will take tension off the pec and again put it on the triceps. 2. Standing Svend Press- A. The Antior delts will take the brunt of the impact from keeping arms extended. Sure you will get a pump in your Pecs as well, but it will be due to an isometric contraction. Moving the arms in and out, with the arms parallel to the ground conflicts with gravity and the way the Pecs work. B. Doing them on an Incline bench would alleviate this problem.
Decline press ups will hit your upper chest hard and if you want to wear a weight vest to make it more challenging. Don't need a fancy bench any bench will allow you to do dumbell bench press and the hex press he showed the dumbells don't need to be hex shaped obviously. Wide grip press ups also hit your chest harder than normal press ups too.
Yup. Also mentioning inclined pushup for lower chess. As of now dumbbell and bodyweight exercise works great. Too bad I can't find a good exercise for triceps. The few available ones really hurt my elbow joint.
a lot of people find the upper chest hard to hit. But again it stems back down to hand positioning, pressing through the palms and tips of the fingers and creating a slight acting motion. If you're on the bench press the same rules apply. if you don't create an arcing motion and do your best to press through the palms then you won't get as good of a pump and mind-to-muscle connection.
agreed..... my brain will not allow me to try and lift any significant weight with a reverse grip bench press- it just feels like a disaster waiting to happen. maybe its in my head. LOL i think it looks cool when i see it done on videos though
Not a fan of incline fly’s just because the work range is minimal. You’re only working when the gravity is placed downward on the weight. Basically after the dumbbell is at 6 inches passed parallel with the shoulder you aren’t working chest anymore at a significant level. But each their own.
Such an outstanding video. The quality of material, research and presentation is a testament to your dedication to the masses who watch this. You should be proud of what you have accomplished, and you can be assured that you are making a difference in peoples lives. I find your tips highly beneficial, and I thank you once again for sticking to this, unconditionally, so that we too remain inspired. Massive thumps up.
I really like how you videos are science based. Would you be willing to do videos on exercises that improve certain attributes like speed, agility, vertical, etc?
Ngl that's a really good idea like a video telling you which muscles to work to improve physical performance in certain areas and showing the science behind it I'd watch that at least probably once a week to memorize this shit
Gravity you guys really do a very good job with these videos. honestly the way you explain everything is perfect you do not leave anything out. please keep up the good work more people should follow suit!!
This is gold, thanks for the solid content. If you don't have a cable machine, you can use resistance bands for flyes with varying anchor points to hit the different parts of the chest.
Anyone one telling you to do a landmine press while kneeling down shouldn’t be telling you anything at all. This will damage your knee joint, kneecap and just about everything else around the knee. Please do not do this insane exercise. In fact never kneel when lifting weight I’ve been training for 36 years and I wouldn’t do this even if someone paid me a lot of money
I've been doing it with a thick pad under my knees with fairly heavy weight and the mid portion of the bar resting on a step/stool so that the bar rests just below my xiphoid. it's one of the best chest exercises for me. To each their own i guess.
standing svend press is just bs for building the chest, since gravity pulls the resistance down you push the resistance in front of you, no tension in the muscles you are trying to train, typically plate press or hex press It will be more of a tricep dominant because of how close you grip it
Im 60. When I started lifting years ago we used to call it super setting. I think these are great for that. Stick to the core exercises and add these as burners. Is that a good idea?
i think you should mention that they should lower down the weights at first try of the reverse grip bench press, to avoid a major injury or accident, because this hand position doesn't give you similar lifting strength as a normal bench press.
which part exactly should I feel the soreness when I train the upper chest? my upper chest doesn't grow at all especially in the middle part right below the neck.
Just do front raises but bring it up slighly across the body to hit more upper chest and less front delt. Really foucus on the mind-muscle connection. If you still feel a lot of front delt leaning towards the hand you are lifting with, really focus on the squeeze
Hi, I work out at home with dumbbells and a mat. I don't go to a gym or use the equipment. is there any chance on you doing a video like this for at-home workout people?
If you're in a hurry.
1. Reverse grip bench press 1:04
2. Cross-body incline chest press 2:46
3. Standing Svend press 3:57
4. Hex press/ Inclined hex press 4:59
5. Inclined chest fly (With cables) 5:45
6. Fly variation 7:08
7. Landmine chest press 7:56
Thx
Alzheimer's Proof thanks man
Thank you very much for your effort
Thanks i only have 3 percemt charging
Thx
Bro
Just do these 3
Upper chest:15-30 degree incline dumbell bench
Middle chest:pec dec fly or flat bench
Lower chest:decline bench or leaning weighted dips
No need of fancy things
Pretty sure the guy at 0:33 can't build his chest because he's doing a back exercise.
hahahaha
LMAO! 🤣🤣🤣
This was the only free workout footage available I guess :D
Ohhh hes an asia
Yessssssss, exactly my thoughts...its funny though...😂😂😂
My 2 cents
1. Reverse Bench Press-
A. Keep elbows tight against the body will focus tension on the Triceps. Letting the elbows come out a little will involve more pec. I do agree that overly flaring the elbows can be problematic. A larger concern is the mind muscle connection. Instead people go to heavy and just move weight from point A to B.
B.Getting even close to lockout will take tension off the pec and again put it on the triceps.
2. Standing Svend Press-
A. The Antior delts will take the brunt of the impact from keeping arms extended. Sure you will get a pump in your Pecs as well, but it will be due to an isometric contraction. Moving the arms in and out, with the arms parallel to the ground conflicts with gravity and the way the Pecs work.
B. Doing them on an Incline bench would alleviate this problem.
4 of the exercises here are useless, never do them
Would love to have just the dumbbell version of this? Some of us are still in a lockdown and going to gym is a sweet distant memory.
Dumbbell is doable light or heavy, just be in proper form
@Hl A Sad. Can't really do that in a densely-populated city. Unless you have loads of $$$. Fckk me Anytime F are closed since March.
Weighted decline pushups are best for upper chest.
Decline press ups will hit your upper chest hard and if you want to wear a weight vest to make it more challenging. Don't need a fancy bench any bench will allow you to do dumbell bench press and the hex press he showed the dumbells don't need to be hex shaped obviously. Wide grip press ups also hit your chest harder than normal press ups too.
Yup. Also mentioning inclined pushup for lower chess. As of now dumbbell and bodyweight exercise works great. Too bad I can't find a good exercise for triceps. The few available ones really hurt my elbow joint.
“It’s hard to beat a person who never gives up.”
- Babe Ruth
Thanks for the knowledge
Gay
a lot of people find the upper chest hard to hit. But again it stems back down to hand positioning, pressing through the palms and tips of the fingers and creating a slight acting motion. If you're on the bench press the same rules apply. if you don't create an arcing motion and do your best to press through the palms then you won't get as good of a pump and mind-to-muscle connection.
Hey guys I just posted my top 10 Chest exercises make sure to check it out and leave your feedback
Incline bench and incline flys is still the best ways to go.
agreed..... my brain will not allow me to try and lift any significant weight with a reverse grip bench press- it just feels like a disaster waiting to happen. maybe its in my head. LOL i think it looks cool when i see it done on videos though
Agreed! I only use 25 pound and 45 pound dumbbells and it has been working great for my flat upper chest!
@Emil you forgot to mention that this best way to go for you 😜
Obviously bro but everyone has access to an incline bench
Not a fan of incline fly’s just because the work range is minimal. You’re only working when the gravity is placed downward on the weight. Basically after the dumbbell is at 6 inches passed parallel with the shoulder you aren’t working chest anymore at a significant level. But each their own.
Such an outstanding video. The quality of material, research and presentation is a testament to your dedication to the masses who watch this. You should be proud of what you have accomplished, and you can be assured that you are making a difference in peoples lives. I find your tips highly beneficial, and I thank you once again for sticking to this, unconditionally, so that we too remain inspired. Massive thumps up.
Hey guys I just posted my top 10 Chest exercises make sure to check it out and leave your feedback
I really like how you videos are science based. Would you be willing to do videos on exercises that improve certain attributes like speed, agility, vertical, etc?
Ngl that's a really good idea like a video telling you which muscles to work to improve physical performance in certain areas and showing the science behind it
I'd watch that at least probably once a week to memorize this shit
I have bought some of these gym equipment and ready to do these exercises at my home backyard this video is really grat
What are ghe equipments u bought?
This is what I've been lookin for. A different alternative.
Jeff seid jbksxjvl
Yup instead of the classic have you tried incline Barbell? Oh you have? Um how about incline but with Dumbbells? 😂
Doin' pretty much all of these already. These work. Not all of 'em in a same workout, but still.
Good work, awesome presentation.
Hey guys I just posted my top 10 Chest exercises make sure to check it out and leave your feedback
Gravity you guys really do a very good job with these videos. honestly the way you explain everything is perfect you do not leave anything out. please keep up the good work more people should follow suit!!
Hey guys I just posted my top 10 Chest exercises make sure to check it out and leave your feedback
KEEP UP THE GOOD WORK LOVE FROM INDIA!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
"Incorporate more of that isometric horizontal adduction contraction" Thats what I've been telling my boys at the gym for months!!
“The more you sweat in training, the less you bleed in combat.”
― Richard Marcinko
LMAO
"soka"
-Saitama
I follow your tips to break my plateau..... Untill this lockdown.... Missing gym.... Hope it opens soon
It's amazing to learn that hugging a tree with one arm is the best way to build up your upper chest.
Seriously amazing exercise..Nowhere found detailed video on RUclips except your one .Thanks Man You made my day
Hey guys I just posted my top 10 Chest exercises make sure to check it out and leave your feedback
This is gold, thanks for the solid content. If you don't have a cable machine, you can use resistance bands for flyes with varying anchor points to hit the different parts of the chest.
Injured this last fall. Have been having a terrible time rehabbing it. Thank you for this video. Going to try a couple of new things.
THE BEST CHANNEL EVER SEEN
Done Subscribing... Im sure that your videos can help me improve my workouts... I am from Philippines...
This channel and athlean x teach me the most of all different workouts. thank you so much!!
Then you haven’t been looking.
I thought this was really useful as I struggle with developing my upper chest
Good for you
@@heracliusal1292 prick
you thought
me too. i started doing overhead press and dips and it made a huge difference for me
@@heracliusal1292 😂😂🙈
Best explanation with video ever .
Thanks for these tips. Gonna implement them for a few weeks
regarding the Reverse grip bench press, what about maybe even doing that on an incline bench?
Great exercises thanks
great video, some of these I haven't thought of, looking forward to my gym reopening to try them
Hey guys I just posted my top 10 Chest exercises make sure to check it out and leave your feedback
What about combining the reverse benchpress and incline benchpress?
Good video bro I learn a lot from you
Great video today keep it up your doing amazing job
My favorite workout channel
Great channel. Prefer this to others. Zero BS, gets to the point and shows the exercises clearly.
Hey guys I just posted my top 10 Chest exercises make sure to check it out and leave your feedback
Since most of us r practicing at home with dumbbell or with body weight ,so can u make a good combination for each muscle at home
IM HERE IN LIKE 20 SECONDS
Excellent information 👍! Thankyou!
We need that push pull legs schedule big dawg 😁
This is very helpful thanks sir
You do such a good things
I'mma work out fanatic I think these are the best workout videos on RUclips. Excellent job!
Luv ur videos. i have watched many workout videos on RUclips. Urs are way more informative and detailed.
This was really helpful
@gravity transformation - could you include a full body workout that incorporates these kind of routines ?
Anyone one telling you to do a landmine press while kneeling down shouldn’t be telling you anything at all. This will damage your knee joint, kneecap and just about everything else around the knee. Please do not do this insane exercise. In fact never kneel when lifting weight I’ve been training for 36 years and I wouldn’t do this even if someone paid me a lot of money
You edited this comment and still started with 'Anyone one..'? Lol
@@Bestdeathpose shut up and be grateful he told you this
@@Bestdeathposebeeindruckend
I've been doing it with a thick pad under my knees with fairly heavy weight and the mid portion of the bar resting on a step/stool so that the bar rests just below my xiphoid. it's one of the best chest exercises for me. To each their own i guess.
Not even for a klondike bar?
Its 3m subcriber my idol congrats
Hello Max. Would you mind if I translated your video to another language? I've been following for some time now and I love your content
even though something like reverse grip bench activates it more, you have to use so much less weight, which begs the question if its actually worth it
Unless you are a pro bodybuilder not really.
Arched presses (bench, free weights)
Decline presses (bench, free weights)
Pectoral flys (Machine or cables)
Pretty much all you need 👆
Thanks Max! Look forward to putting this into regimen on chest day!
Grateful for the valuable info as always
Thank you so much for this information.
the reverse grip bench press is fu**ing death and hell of dangerous especially with heavy weights, so many alternatives to do instead!
the instructions really helps
Love your vids! Thanks
standing svend press is just bs for building the chest, since gravity pulls the resistance down you push the resistance in front of you, no tension in the muscles you are trying to train, typically plate press or hex press It will be more of a tricep dominant because of how close you grip it
I always wait for your informative videos
Can u do Standing Svend press on a bench? I know it has standing in the name. I'm just wondering about the end results.
Excellent,informative video
Thx Max, be surely I'm gonna be the best at this in Uganda.
great video
Hey man! Please do one for the abs
Im 60. When I started lifting years ago we used to call it super setting. I think these are great for that. Stick to the core exercises and add these as burners. Is that a good idea?
Another great video, always with the details and explanations keep them coming!! 👍
Great Info as usual 👍
i think you should mention that they should lower down the weights at first try of the reverse grip bench press, to avoid a major injury or accident, because this hand position doesn't give you similar lifting strength as a normal bench press.
Hey guys I just posted my top 10 Chest exercises make sure to check it out and leave your feedback
Superbbbbbbb bro 👌👌👌👌👌👌👌Ur each and every video is very useful & effective for me,,,, I'm very glad to find an awesome fitness RUclips channel 🤘🤘
Whoa, some are real new and sounds good, gotta try! 💪
Thank you so much for these useful tips 🤝
I just saw your dumbbell only edition for building chest. Do you think you could please update it?
Great segment!💪🏼
which part exactly should I feel the soreness when I train the upper chest? my upper chest doesn't grow at all especially in the middle part right below the neck.
Nice workout
Thanks for the video. I tried a few of them and really like them. Thanks 👍🏻
I’ve got a solid upper chest but these are some great exercises to add to the rotation.
You got yourself a new subscriber
That landmine press looks good I tried to do upper chest on the smith but I feel like it target my shoulders more then chest
Goddamn, your videos are very informativ and on point! No BS just facts. Got you a new subscriber!
Just do front raises but bring it up slighly across the body to hit more upper chest and less front delt. Really foucus on the mind-muscle connection.
If you still feel a lot of front delt leaning towards the hand you are lifting with, really focus on the squeeze
Thanks 👍 Man
Thanks for the great tips!
Very good info bro!!
Thanks 😊
Thanku sir.
I don’t know about the reverse benchpress heard bad about it and definitely not safe
Dude you are really great 👍 thx ☺️
You are amazing bro 🔥
Does the Incline Hex press really work the upper chest?
Great information!
Any video for lower & outer chest ?
Would a reverse grip on an incline bench be even more beneficial?
Nope
Awesome thanks
does the first exercise also work with dumbellls ?
Great video 👏
Wonderful bro 😘😘
always awesome videos.
Can the reverse grip bench press be done with dumbbells as well?
Hi, I work out at home with dumbbells and a mat. I don't go to a gym or use the equipment. is there any chance on you doing a video like this for at-home workout people?
The reverse grip bench press will need prevent you from flaring your elbows out. Should try adding in the front chest shrug