Train with me on my app | 7-Day Free Trial | $8.99/mo Go to📲 www.myliftfitness.com IMPORTANT INFO➡️ I wrote the guide out for you here👇🏼 Flat - arms angled - more mid pec Flat - reverse grip, arms in - more upper pec Incline - big arch - still more mid pec! Incline - back flat - more upper pec Vertical - arms forward - upper pec & front delt Vertical - arms out - front & side Deltoids Flat Fly - arms horizontal - mid pec Hips up Fly - arms angled down - more low pec Please understand that there is going to be a lot of crossover. These are not absolute… For instance, just because you’re doing a flat press to target the mid pecs, doesn’t mean you’re not also training other regions of the pecs at all. This is intended to help you know how to direct the *primary focus* of an exercise 👌🏼 I hope this makes it much more simple for you.
@DavisDaily 2 quick questions that are never covered in influencer videos on YT which I feel are VITAL for the 2 types of movements. 1. For Rear Delt raise movements when hunched over and arms hanging down fully, do the elbows need to be fully flared out to the side making your shoulders fully internally rotated while doing the movements w/DBs going out 100% directly beside of you... OR, do you do a neutral shoulder position which naturally tucks the elbows a tad bit with your forearms sticking forward the most, which makes your elbows slightly arc rearward on the way up following the elbow path? 2. When doing adduction movements for chest (DB Low to Highs to upper chest as an example) Should you have your scapula retracted/external rotated shoulder the same as benching OR For adduction movements, do you allow your shoulders to internally rotate to allow your biceps to force each pec even further into the center line of the sternum? I would LOVE to hear back as I do both ways for Rear delts and chest adduction, starting out internally rotated and then going more neutral/externally rotated near the end to get some extra strength, But wondering if I should only do 1 of the 2... 🤔
I’m a physiotherapist and part of the requirements to become certified was taking an anatomy class and what we learned was that there is no middle chest, just the upper and lower portion of the chest
i appreciate your comment, i am not a physiotherapist and even i know that there isnt such a thing as "middle pec". this guy often spreads simar misinformation and his videos is liked mostly because of the edits.
It might not be a medically true but for body sculpting calling it that has some merit, as in that those exercises that target the ‘middle pec’ would mostly like spread impact over the pecs as a whole and not really add to the definition as the others.
You can still target the middle fibers of the chest, the pectoralis major is actually one big muscle with no distinct upper or lower portion, but the fibers do run in a way were you can target specific parts of it - hell I came back to fitness after a while and made my middle part of the chest very sore, without any soreness in my lower part
there actually is, watch your anatomy textbook. The m. pectoralis major has three parts: Pars clavicularis (upper), Pars sternocostalis (middle) and Pars abdominalis (lower).
Yeeeeea im all for believing you can put more tension on multiple parts of your chest not just top and lower but “middle pecs” is where I draw the bs line😭
Clavicular head, sternal head, abdominal head a.k.a upper, middle, lower pecs - that ring a bell ? Oh nvm, someone who skipped biology classes and comments stupid sh*t out of his ass wouldn't be able to comprehend this anyways
@@JokadesUhmm... So, are you saying that you can grow your overall lower chest just by doing some dips ??? Like it targets the Lower head so... Please reply.
It’s false there is no middle pec there’s only the upper and lower and that’s not how you target it they are targeted through benching on an incline and decline but most peoples lower chest grows really well on a regular bench press so that means you don’t need to to decline bench press
The pec major an minor are separate muscles. They arent one muscle with two heads Like The biceps. And Like The other guy told you, its Important in which direction the fibers go.
Literally ALL BS 😭. Theres no such thing as the middle pecs 🤦🏽♂️; also having your shoulders at a 90 degree angle is dangerous, this is common knowledge.
@@kylejohnson2977You're saying what he teaches is BS simply because of the name he uses? Lol. I don't even follow this guy but when I look past petty and meaningless things like names, I can see that he actually makes some sense.
@@synergyrevolution2332 if you don’t even know the basic anatomy and you try to add a nonexistent muscle while simultaneously try to show people how to train said nonexistent muscle, then we’re already off to a bad start. It wouldn’t make sense to entertain his bs any further. But I understand if you still find value in listening to him although personally, if you’re already getting THAT wrong, what else are you getting wrong. Y’know?
@@kylejohnson2977I see where you’re coming from bro, but I suspect you may have overlooked a crucial detail here. Davis never specifically referred to that area of the pecs as being its own individual muscle, which of course it isn’t, there are only two, not three, those two being the Pectoralis major and Pectoral minor (I don’t yet personally know which is the upper pec and which is the lower pec). He could have instead been educating us how to a certain portion of the fibres in both of these muscles which make up the area of the chest we’d call the middle, thus meaning we’d be targeting specific fibres of both muscles, not all of course, nobody can do that in just one single chest exercise, even less so a single set. Again, it’s just an idea, I don't know what he means when he talks of the “middle chest” either, but I remember Zyzz talking about how the chest can be worked from at least ten different angles, and the chest obviously isn’t composed of ten different muscles, so this could be a similar or identical circumstance. From what I’ve learned so far, a hell of a lot of chest training is angle dependent, much like most other muscles.
Kyle Johnson is right. This video is all BS. Incline bench press to work your upper chest. Upright bench for delts, flat bench for chest. New research has also shown that incline bench works the whole chest the same as a flat press, but works the upper chest better
@@The_Patbey because the chest is made up of the upper and lower there is no such thing as the "middle" lol it's jst basic anatomy anyone who says otherwise is slow
@@xVincentVanGOATx and where exactly does it go from the upper part to the lower part? Whats the anatomical difference? I mean, there must be a reason why you can split the chest into two parts only, right?
@@The_Patbey dude it's split into 2 muscles take ur arm for example do you think it's jst one big muscle? No jst like ur arm the chest is made up of more than one and for the chest it is upper and lower there is no such thing as a middle chest its all bro science
I only listen to 4 guys. Your defo one of them. Big up, all your tips have helped me. Went from 141.2 lbs to probably just shy of 200 now. Appreciate you and everything you do for not just me but thousands more. . love from Scotland. ✌🏼
Incredible video as always Davis ! I wanted to thank you for putting so much effort into your videos and editing ... It must have taken time, but the result is so professional ! Thanks to you, I got some great tips on how to start lifting and on top of that I got the passion you put into these videos ! Keep up the good work 💪 Crazy physique by the way ! 🔥
Love these videos. Not trolling but when I see people do that crazy back arch on an incline bench I wonder why they don’t just do a flat bench. Never understand that
Those incline dumbell presses I see done wrong so often. Definitely a good tip for people to keep their back against the bench. You don’t want an arch like you see most people doing since it just turns it into a flat press
Train with me on my app | 7-Day Free Trial | $8.99/mo
Go to📲 www.myliftfitness.com
IMPORTANT INFO➡️ I wrote the guide out for you here👇🏼
Flat - arms angled - more mid pec
Flat - reverse grip, arms in - more upper pec
Incline - big arch - still more mid pec!
Incline - back flat - more upper pec
Vertical - arms forward - upper pec & front delt
Vertical - arms out - front & side Deltoids
Flat Fly - arms horizontal - mid pec
Hips up Fly - arms angled down - more low pec
Please understand that there is going to be a lot of crossover. These are not absolute… For instance, just because you’re doing a flat press to target the mid pecs, doesn’t mean you’re not also training other regions of the pecs at all. This is intended to help you know how to direct the *primary focus* of an exercise 👌🏼
I hope this makes it much more simple for you.
@DavisDaily
2 quick questions that are never covered in influencer videos on YT which I feel are VITAL for the 2 types of movements.
1.
For Rear Delt raise movements when hunched over and arms hanging down fully, do the elbows need to be fully flared out to the side making your shoulders fully internally rotated while doing the movements w/DBs going out 100% directly beside of you...
OR,
do you do a neutral shoulder position which naturally tucks the elbows a tad bit with your forearms sticking forward the most, which makes your elbows slightly arc rearward on the way up following the elbow path?
2.
When doing adduction movements for chest (DB Low to Highs to upper chest as an example)
Should you have your scapula retracted/external rotated shoulder the same as benching
OR
For adduction movements, do you allow your shoulders to internally rotate to allow your biceps to force each pec even further into the center line of the sternum?
I would LOVE to hear back as I do both ways for Rear delts and chest adduction, starting out internally rotated and then going more neutral/externally rotated near the end to get some extra strength,
But wondering if I should only do 1 of the 2... 🤔
Hey , I know it's not related to the video but should I lower the weight if my tendons snap and hurt when i workout the triceps?
Thank you for this, Davis, for making me learn ❤❤
Listen to Dorian Yates is more effectively than this….
Keep it Simple and Train Hard.
Is there a way to bench without the bench itself I feel like it reduces core strength if I have some assist at my back
Instructions unclear:
My bench now has pecs.
Can confirm, I am the bench.
Can confirm, i am the pecs
Can confirm , I am the dumbbell
Can confirm, I am the instructions
@@cana3175I can’t confirm wtf are y’all talking about 😂
Bro's editor just wants to see his family... 😭😭😭
😂😂 Good one 👍🏻
He edits them himself
@@-_--__---___---- Ok...but its still funny 👍🏻🤣
XD
Seriously, this was
edited with life or death level focus.
If you lay down on the bench for 5mins, you will target a decent nap....
😂😂😂
💀💀💀
😂😂😂😂😂
😂😂
Instructions unclear...
Now my bench is pregnant 🤰
Somewhere Sean N is having a stroke and Jeff Nippard is calling the ambulance
Love Jeff Nippard!!😁😁😁🤣🤣🤣
@@justfrank5661😂
🤣🤣
I’m a physiotherapist and part of the requirements to become certified was taking an anatomy class and what we learned was that there is no middle chest, just the upper and lower portion of the chest
i was just gonna say that, people keep perpetuating misinformation
i appreciate your comment, i am not a physiotherapist and even i know that there isnt such a thing as "middle pec". this guy often spreads simar misinformation and his videos is liked mostly because of the edits.
It might not be a medically true but for body sculpting calling it that has some merit, as in that those exercises that target the ‘middle pec’ would mostly like spread impact over the pecs as a whole and not really add to the definition as the others.
You can still target the middle fibers of the chest, the pectoralis major is actually one big muscle with no distinct upper or lower portion, but the fibers do run in a way were you can target specific parts of it - hell I came back to fitness after a while and made my middle part of the chest very sore, without any soreness in my lower part
there actually is, watch your anatomy textbook. The m. pectoralis major has three parts: Pars clavicularis (upper), Pars sternocostalis (middle) and Pars abdominalis (lower).
"If you raise up like this..."
Oh, boy... 😳
😂 accidental hip thrust 😂
the "middle pecs" is a dead giveaway someone is just talking out of their ass 🤣
Yeeeeea im all for believing you can put more tension on multiple parts of your chest not just top and lower but “middle pecs” is where I draw the bs line😭
Thanks, Mr. Expert.
Clavicular head, sternal head, abdominal head a.k.a upper, middle, lower pecs - that ring a bell ? Oh nvm, someone who skipped biology classes and comments stupid sh*t out of his ass wouldn't be able to comprehend this anyways
he is not
Faxs bro
There are only 2 heads. Upper and lower. No mid
nah clavicular and sternal costal heads
@@Lp.goes.gym. basically same💀
there is clavicular, sternocostal and an abdominal head
@@JokadesUhmm... So, are you saying that you can grow your overall lower chest just by doing some dips ??? Like it targets the Lower head so... Please reply.
Probably the best visual representation of all the possible ways to “press” dumbbells for different muscle activation, nice video
Love this detailed Guide
It’s false there is no middle pec there’s only the upper and lower and that’s not how you target it they are targeted through benching on an incline and decline but most peoples lower chest grows really well on a regular bench press so that means you don’t need to to decline bench press
@@cescosa4404true
@@cescosa4404exactly lol these people don't even know the basics 😭
Detailed guide of 💩
It's unnecessary details, there isn't even a "lower pec"
This channel has massively improved my form and gains. Thanks man
This editing is damn good ❤
The video theme, attitude, Confidence and overall body physic is unbeatable 💪
Yes lets ignore that the chest only has 2 heads
Yes, let’s also ignore the chest has fibers running at 3 different angles
The pec major an minor are separate muscles. They arent one muscle with two heads Like The biceps. And Like The other guy told you, its Important in which direction the fibers go.
This is hands down the best chest tutorial video ive ever watched.
Davis literally gives the best workout guidance (with world class editing).
Pure info no BS..
Really greatful for such tutorials..
Literally ALL BS 😭. Theres no such thing as the middle pecs 🤦🏽♂️; also having your shoulders at a 90 degree angle is dangerous, this is common knowledge.
@@kylejohnson2977You're saying what he teaches is BS simply because of the name he uses? Lol.
I don't even follow this guy but when I look past petty and meaningless things like names, I can see that he actually makes some sense.
@@synergyrevolution2332 if you don’t even know the basic anatomy and you try to add a nonexistent muscle while simultaneously try to show people how to train said nonexistent muscle, then we’re already off to a bad start. It wouldn’t make sense to entertain his bs any further. But I understand if you still find value in listening to him although personally, if you’re already getting THAT wrong, what else are you getting wrong. Y’know?
@@kylejohnson2977I see where you’re coming from bro, but I suspect you may have overlooked a crucial detail here.
Davis never specifically referred to that area of the pecs as being its own individual muscle, which of course it isn’t, there are only two, not three, those two being the Pectoralis major and Pectoral minor (I don’t yet personally know which is the upper pec and which is the lower pec).
He could have instead been educating us how to a certain portion of the fibres in both of these muscles which make up the area of the chest we’d call the middle, thus meaning we’d be targeting specific fibres of both muscles, not all of course, nobody can do that in just one single chest exercise, even less so a single set.
Again, it’s just an idea, I don't know what he means when he talks of the “middle chest” either, but I remember Zyzz talking about how the chest can be worked from at least ten different angles, and the chest obviously isn’t composed of ten different muscles, so this could be a similar or identical circumstance.
From what I’ve learned so far, a hell of a lot of chest training is angle dependent, much like most other muscles.
Kyle Johnson is right. This video is all BS. Incline bench press to work your upper chest. Upright bench for delts, flat bench for chest. New research has also shown that incline bench works the whole chest the same as a flat press, but works the upper chest better
Bro thanks for the tips! Big help! All love bruh keept itup!💪❤️💪❤️💪
Finally,proper chest workout only using one bench.
Thanks.
There is no "middle pecs" it's jst upper and lower
@@xVincentVanGOATx why can you split the chest in 2 parts but not 3?
@@The_Patbey because the chest is made up of the upper and lower there is no such thing as the "middle" lol it's jst basic anatomy anyone who says otherwise is slow
@@xVincentVanGOATx and where exactly does it go from the upper part to the lower part? Whats the anatomical difference? I mean, there must be a reason why you can split the chest into two parts only, right?
@@The_Patbey dude it's split into 2 muscles take ur arm for example do you think it's jst one big muscle? No jst like ur arm the chest is made up of more than one and for the chest it is upper and lower there is no such thing as a middle chest its all bro science
I don’t workout just enjoy these videos
i like you're videos, it helped me a lot plus i subscribed
All these lessons before workout is godsend
The second one surprised me a lot, I’ll try it looks so effective
I randomly came to this channel and god its so informative and free, i feel like crying 😢 😭
Cry if you must. Then we lift.
Chill
This videos are epic breh
Thnx for these shorts, they are time savers!
Knowledge 💯
Animation ♾️
By far the best instructional weight lifting videos on RUclips.
Mofo has the best GYM editing shit and I love it !
Thank you. I have GOT (& I definitely am 👍🏽) paying far more attention to your content. This was important information. Excellent
perfect video covering all chest exercises i would ever need ,,, thank you so much ❤
Valuable content! Love it
I have to watch this repeatedly just to absorb and retain the fast motion of the info.
No more hateration... holleration.
this is gold content
It’s targeting the lower pecs for me dawg! Was on the edge of my bench waiting for that one. 🔥
This is always good, straight forward stuff 👌
This is incredibly helpful
this guy has the moost accurate explanations videos. The Editor is a godKing
Wow!!! I'm lookin' forward to Chest Day after watching this short. Appreciate you💯
So aggressive with the body pressing onto the machines / bench 😂! But I love the editing! Keep it up 🔥
ok how, when all the pec fibers meet at a single point on the shoulder?
Your videos are just too good
Thanks DavisDiley
This video is very smooth and clean
I only listen to 4 guys. Your defo one of them. Big up, all your tips have helped me. Went from 141.2 lbs to probably just shy of 200 now. Appreciate you and everything you do for not just me but thousands more.
.
love from Scotland. ✌🏼
Incredible video as always Davis !
I wanted to thank you for putting so much effort into your videos and editing ... It must have taken time, but the result is so professional !
Thanks to you, I got some great tips on how to start lifting and on top of that I got the passion you put into these videos !
Keep up the good work 💪
Crazy physique by the way ! 🔥
Instructions unclear
My sense tension on my abs
Thank you. I needed this.
Glad that lower adj pec fly is gettsome shine now. Been doing those for years
That’s big. Thanx brah😮
These are really great! Seriously 👏
Impressive content. Thank you for this.
Bro's here to save gym community ❤
There is no "middle pecs" it's jst upper and lower
Pushing back into the bench with your mid back is so key for incline dumbbell press
Love your video editing man 👌🏽
Need more lower pec workouts.
Bri u trtorial are an fire 😂
Man! The editing...👌🏿👌🏿
If a video ever needed to get saved, its this one.
Someone like this so I can come back to this later when I workout
straight to the point
Thank you very much ‼️
Another great video
Lolz. Will save this and watch till memorise 😂
Instructions and illustrations too clear! I got a Mr Olympia medal after this short
Meanwhile : Me Who Target Every Single Muscle on Every Rep 😂
Bodybuilders: tan.... this dude: sweat
You have the best editor in the fitness industry IMO
He edits them himself 💪
Great tip, thanks
such a meticulous video on muscle workout ❤❤
So weird, i now feel like working out. Though irl, I won't see the red shaded area as I'm working out to show the muscle I'm working on😂
Love these videos. Not trolling but when I see people do that crazy back arch on an incline bench I wonder why they don’t just do a flat bench. Never understand that
Amazing explanation every detail very inspiring. Well done keep going.
Got that Mary j blige playing in the background 😂💯
Your vids are so good
This guy is legit💯
I went from an A cup to a C plus just from watching this, thanks, Davis.
at this point i am just going to do a push-up only 😂😭
Thanks man. You look great.
Appreciate it bro
Instructions unclear: I now have chronic sciatica
Subscribed❤
Well researched thxs
The instructions and editing is phenomenal
Well, mostly the editing though
Difficult thing is to keep remembering this for a newbie.
Thank you bro thank you for this
From now on I’m gonna start doing lower chests this way
Bro wrote a poem 😅❤
lower pecs activate really well just doing straight adduction from 90
Notice how he said more, but not only
The most beginner friendly channel on the internet
Finally someone who just simplifies it
Love this👍
Proof that the Arnold Press has its benefits.
Great video
Those incline dumbell presses I see done wrong so often. Definitely a good tip for people to keep their back against the bench. You don’t want an arch like you see most people doing since it just turns it into a flat press
Can you make a video about it landmine rows and what muscle fibres of the lats they target
Thanks!