Man, there's no one out there who explains strength training better than you, so glad I came across your channel but sad that I didn't find you much earlier, I'm 22 yrs old right now, and I really wish to build a chest that pops out of your t-shirt!
THANKS!!! I've come to realize now that pre fatigues and shoulder warmups are basically mandatory for those of us with dominant shoulders and/or weak chests.
That's my damn case, it's very hard for me to isolate the chest, front delts either fire or become too tense, I can only "isolate" my pecs in very specific exercises... no bar benching for me really...
@@geort45 same here. You probably have long arms too. Barbell benching just isn't beneficial for us. I do the neutral grip dumbbell presses mixed with the que of keeping your sternum high and it's resulted in a great chest contraction for me. It's not easy but nothing is. I highly recommend this exact variation it's worked wonders for me and I've been at this a very long time.
Dude you are so refreshing with this information. ive watched thousands of hours of things and its like the same thing over and over. This is really a fresh take and i appreciate it. I will implement this into my routine. Thanks and subscribed
I do find it fun to compliment guys on their serratus anterior especially when they have no idea what I'm talking about. In Latin it means front saw because it looks like a saw. It's one of my favorite muscles to look at when I'm looking at myself in the mirror
I would agree on the dips I've been out of the gym for a little bit I did some the other day and my entire chest was ripped it just reminded me of how well the dips hit the chest
6:00 that's not entirely true, the muscle is responsible for keeping the shoulder blade against the rib cage so it gets stimulus every time you do any test vertically, horizontally, or even when you are doing pulling motions because it acts as a stabilizer, not just a force production mechanism. Especially calisthenics athletes that do a lot of straight arm strength work will get a lot of serratus anterior stimulus
Where can I get that yellow band you are using ,you got wrapped around that plate stand ??🤔 It looks like the perfect length and resistance!! I train at home so I don't have access to a double cable machine. Thanks.
At 13:28 I can imagine that being a very good chest exercise for strength and size, with nore resistance on the target muscles from start to finish with the resistance bands. Definitely going to include that dumbbell press variation into my chest training. Thanks coach 👍
I do flat ,45 , seated overhead press. Following by cable flies. 6 sets first 3 mid to higher position and last 3 mid to lower position. Changed my chest game.
Swiss bars and fat bars? Yeah not at my VASA lol, or any gym that I've used. Single Arm cable press seems to hit my chest the hardest. You can do the same thing at a sitting press just sit sideways on the seat use one arm. Another awesome excercise I learned from someone really only works on the pull assist machines with padded foot pads. Just lean over the pad and press the pad down. Very awesome. At my now 50 years of age, and with a soft tissue disorder I have to be careful with my shoulder though. They'll get f' if I'm not careful. Dumbell presses are kind of out.
C9sch would appreciate your view on old school oarallel bar dips. Its worked great for me bit as ove gotten older it caues shoilder iseues but fornsoneonenwith healthy shoulders wouldnyou recommend them?
So my question is … the equipment you used in this video, is this standard to regular gyms like anytime fitness? I ask because I live in the country with not many gym options. What type gym should I look for? Thanks!!
Can someone tell me what exercises I need to do to work on my chest when only having a home cable multi gym that has a single pulley system top and bottom and it has a fly machine attached where I can alternate from fly to push Cheers all
Hmm, i'm not sure why the humerus should care about how your radius and ulna are positioned in your forearm.. upwards the humerus joint, things look the same as if you grab it normal.. for the pec muscle its only the angle and rotation of the humerus relevant really - nobody has such special equipment in a gym.. maybe 1 out of 10'000 gyms have these - i am Swiss myself, i've never seen this in a gym over here :) but good inputs in this video.. i like it
Dumbbell flys standing up that you were doing at the beginning of the video..Hmmm was that a 💎 I seen u doing..activating that pump in the chest with light dumbbells…I’m asking for a friend 😆
Well I'm definitely not going to argue the incline affecting pec major but how bout the fact your using a bar I've never even let alone have access to I'm sure the majority watching this feel the same
I do flat and incline dumbbell presses and decline bench presses for pecs. But SERIOUS sets and reps. 7x7 isn't even a warmup unless I'm pushing only 80s and above. Try a pair of 40s, 20 sets of 10 reps each and see how you feel tomorrow.
UCV raises are cool, and you can get a good reflex stretch on it if you do side kettlebell swings, catching the bell from the motion of a hook. Great rotational exercise for fighters
I have done every kind of workout there is in 50 years of lifting. I enjoy the HIT TUL workouts but have found that it takes HEAVY reps for me to get any growth. Like on monday I do chest bis. I warm up with one 12 rep set for bi tri and chest. Then I do 1-5 reps for chest. LIke maybe 200 275 315 315 315 I maybe only get 1 rep with the max set then drop sets 275 200 135 doing HIT on those...I use to be a lot stronger 40 years ago but at 71 I have to be more careful. Combo HIT and heavy seems the only way I can get any growth...SORE is my go to if I do not get sore the next day I need to concentrate and step up the weight max. I like doing negatives but don't like bothering people to spot I am in survival mode now LOL
Interesting thing is that I use band. But, the motion is coming more from the front of range. Meaning I pull it from side towards the front to reach a bit over the middle chest angle with the arm straight or bended just a bit. Then I play with angels to hit different parts of my chest. I can explain the actual fire I feel just in pecks. No shoulders, arms... Just pecks. It hurts that bad that I have to kneel down after I can't do any rep any more 🤔
Bboys know bboys. The very first like that garage strength ever got from me was because he had on a "Lil brother" t-shirt. So no surprise he's rocking the "coat contra" t-shirt. Another like but as always good info. ( im still training to break the 400m/200m all time record for a 50 year old man sir)
Weighted dips,was missing, i honestly think if u can manage them they r the over all best, But i liked the dumbbells with the band,gunna give it a try God bless you all xX 1ove x xX
I literally just started doing incline with cambered Swiss bar a few weeks ago. I wish I had been doing this years ago. Shoulder felt very stable but was able to load it heavily.
Question. Instead of demonstrating a bar you've had made specially, and that 99.9% of the gyms in the world lack for an incline press, why wouldn't just say "substitute dumbbell incline presses because of the greater range of motion." Plus, the dumbbells have the added benefit of side-to-side instability a barbell lacks, which can tear up the chest. Another plus, for guys like me with lingering sports-related shoulder injuries, is that it allows free rotation of the shoulders and elbows, allowing us to press heavily while not aggravating damaged tissues. Oh... and you can dumbbell chest press in around 100% of gyms. Another common option would be cable presses. Which, again, can be done in 100% of gyms. And features the ROM and instability of the dumbbells, plus the chance for heavier weights, plus speed and efficiency for lifters who find themselves short on time with no plates or dumbbells to load and then return to the rack. I love your videos since they're no-nonsense and sports focused. Because even at my 55 years, I still train and play in a very competitive over-40 basketball league at our local Y. But sometimes you recommend things that most of us cannot do.
I do those but I go a little higher, like eye or forehead level and call them rainbow flys. I do that with bands also. I feel it in my upper chest in a different way than presses or lying chest flys
That arch so many use now only works the bottom pec like a decline WHY do it if you want to build mid or top pec? arch and feet back kick your ass up is great for PR attempts but is really poor form for work outs...to me.
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Man, there's no one out there who explains strength training better than you, so glad I came across your channel but sad that I didn't find you much earlier, I'm 22 yrs old right now, and I really wish to build a chest that pops out of your t-shirt!
Incline: 3 sets (?) 3 reps followed by Serratus fly: 5-7 reps
Decline: 5-7 reps 3 sets(?)
Flat bench: 7 sets of 7 reps
Dumbbell 1 & 1/4 incline 3 sets 5 reps
Thanks!!!
THANKS!!! I've come to realize now that pre fatigues and shoulder warmups are basically mandatory for those of us with dominant shoulders and/or weak chests.
That's my damn case, it's very hard for me to isolate the chest, front delts either fire or become too tense, I can only "isolate" my pecs in very specific exercises... no bar benching for me really...
@@geort45 same here. You probably have long arms too. Barbell benching just isn't beneficial for us. I do the neutral grip dumbbell presses mixed with the que of keeping your sternum high and it's resulted in a great chest contraction for me. It's not easy but nothing is. I highly recommend this exact variation it's worked wonders for me and I've been at this a very long time.
Substituing the fat bar/axel bar. You could also purchase Fat Gripz to adapt onto a standard oly bar
No weighted dips?
I’ve done ALOT of weighted dips that produced good results but heavy dips are bad for your shoulders imo
@@BloodofEli That's the diffrence. Adding some weight is good. Doing heavy 1 rep scream lift is bad.
Dips for chest ..? No, do wide presses instead
Dips are rough on shoulders
.for triceps but no extra weight needed
@@WtfYouMeanDude
Wide presses hit much of the front Delts. Imo, ok but not great for chest
Dips are better than any presss
Coast Contra!!!!! Dude you need to release a workout Playlist
Underrated group, each member is insane lyrically!
Dude you are so refreshing with this information. ive watched thousands of hours of things and its like the same thing over and over. This is really a fresh take and i appreciate it. I will implement this into my routine. Thanks and subscribed
Thanks man
I do find it fun to compliment guys on their serratus anterior especially when they have no idea what I'm talking about. In Latin it means front saw because it looks like a saw. It's one of my favorite muscles to look at when I'm looking at myself in the mirror
I appreciate your focus on ROM.
pressing movements never did anything really for my chest. fly movements on cables made a world of a difference.
Helps to stretch the muscle as you work out to get bigger. That's why dips/flys are the best all around chest exercises.
Absolutely! Anytime you can stretch the muscle while working it you will have better gains.
You dont know how to exercise
Same
Agree 100%
Can’t wait to try this in the gym
Love the Coast Contra tee
I've actually found the banded one and a third incline fly Larsen press on a stability ball is the best chest exercise for mass and strength.
subscribed cause of the Coast Contra shirt!
Mr Miller is the prophet of all muscle and strength on YT. As nice and knowledgeble as the almigtly Mr Mountain dog!
I would agree on the dips I've been out of the gym for a little bit I did some the other day and my entire chest was ripped it just reminded me of how well the dips hit the chest
The 2nd exercise?
Ring dips are next level for chest
6:00 that's not entirely true, the muscle is responsible for keeping the shoulder blade against the rib cage so it gets stimulus every time you do any test vertically, horizontally, or even when you are doing pulling motions because it acts as a stabilizer, not just a force production mechanism. Especially calisthenics athletes that do a lot of straight arm strength work will get a lot of serratus anterior stimulus
Coast Contra!
Where can I get that yellow band you are using ,you got wrapped around that plate stand ??🤔 It looks like the perfect length and resistance!! I train at home so I don't have access to a double cable machine. Thanks.
My weak ass chest needs this video desperately lol
At 13:28 I can imagine that being a very good chest exercise for strength and size, with nore resistance on the target muscles from start to finish with the resistance bands. Definitely going to include that dumbbell press variation into my chest training. Thanks coach 👍
I do flat ,45 , seated overhead press. Following by cable flies. 6 sets first 3 mid to higher position and last 3 mid to lower position. Changed my chest game.
Swiss bars and fat bars? Yeah not at my VASA lol, or any gym that I've used. Single Arm cable press seems to hit my chest the hardest. You can do the same thing at a sitting press just sit sideways on the seat use one arm. Another awesome excercise I learned from someone really only works on the pull assist machines with padded foot pads. Just lean over the pad and press the pad down. Very awesome. At my now 50 years of age, and with a soft tissue disorder I have to be careful with my shoulder though. They'll get f' if I'm not careful. Dumbell presses are kind of out.
Awesome video. Where do you get your benches from? I dont want Chines Amazon benches. I want good ones..
C9sch would appreciate your view on old school oarallel bar dips. Its worked great for me bit as ove gotten older it caues shoilder iseues but fornsoneonenwith healthy shoulders wouldnyou recommend them?
Hell yeah. I’m a new fan. You should do a video focusing on lats. Swole
Very helpful video! Greetings from Japan
Cable flyes are king, that's one big reason I got a HandyGym. Now I can get a great workout while on the road.
Where can I find this HandyGym?
@@snehalkrishnan618 mueller sports medicine is the U.S. retailer (its originally a European product).
Bravo 👏...how much does the Swiss bar weigh 45lbs?
Love the tee…Coast!!
So my question is … the equipment you used in this video, is this standard to regular gyms like anytime fitness? I ask because I live in the country with not many gym options. What type gym should I look for? Thanks!!
Can someone tell me what exercises I need to do to work on my chest when only having a home cable multi gym that has a single pulley system top and bottom and it has a fly machine attached where I can alternate from fly to push
Cheers all
I get it but don’t have the availability of some of the equipment you use.
Who would actually argue that incline bench doesn't stimulate the upper chest? 🤔
Have you ever been on the internet? People will argue about if water is wet.
My thoughts exactly
Same bro😂
@@hectorzero8545don't forget it's "science-backed"😂
I remember a time when words like “experts” actually meant something!
Fan of your program 👏🏾
Why does the Peak Strength App call for a 60-degree DB incline press?
Man talks for 3 minutes then for the first exercise whips out some crazy ass bespoke piece of equipment no one has ever heard of. Forget it
Hmm, i'm not sure why the humerus should care about how your radius and ulna are positioned in your forearm.. upwards the humerus joint, things look the same as if you grab it normal.. for the pec muscle its only the angle and rotation of the humerus relevant really - nobody has such special equipment in a gym.. maybe 1 out of 10'000 gyms have these - i am Swiss myself, i've never seen this in a gym over here :) but good inputs in this video.. i like it
With this type of chest work out, do you recommend progressive overload as well or stick with a moderate weight to do the 7 sets?
Subscribed! Great video!
you got great arm aesthetics. upper and lower. dam i got twigs.
Does anyone use dips as a part of their chest workout?
Rocking the COAST CONTRA Shirt! Nice.
Coast contra are dope . Respect
I know you are speaking facts, simply because of that Contra T-Shirt! 💯 Smashed the like button 🖲 🔨 and subscribed 📝 .
Same!
Dumbbell flys standing up that you were doing at the beginning of the video..Hmmm was that a 💎 I seen u doing..activating that pump in the chest with light dumbbells…I’m asking for a friend 😆
I’m a tree climber and I pulled either or both front delt/ clavicular. Constantly pulling things up in a hammer curl motion.
Awesome thanks
Well I'm definitely not going to argue the incline affecting pec major but how bout the fact your using a bar I've never even let alone have access to I'm sure the majority watching this feel the same
this video is really good
I do flat and incline dumbbell presses and decline bench presses for pecs. But SERIOUS sets and reps. 7x7 isn't even a warmup unless I'm pushing only 80s and above. Try a pair of 40s, 20 sets of 10 reps each and see how you feel tomorrow.
UCV raises are cool, and you can get a good reflex stretch on it if you do side kettlebell swings, catching the bell from the motion of a hook. Great rotational exercise for fighters
I have done every kind of workout there is in 50 years of lifting. I enjoy the HIT TUL workouts but have found that it takes HEAVY reps for me to get any growth. Like on monday I do chest bis. I warm up with one 12 rep set for bi tri and chest. Then I do 1-5 reps for chest. LIke maybe 200 275 315 315 315 I maybe only get 1 rep with the max set then drop sets 275 200 135 doing HIT on those...I use to be a lot stronger 40 years ago but at 71 I have to be more careful. Combo HIT and heavy seems the only way I can get any growth...SORE is my go to if I do not get sore the next day I need to concentrate and step up the weight max. I like doing negatives but don't like bothering people to spot I am in survival mode now LOL
Switching to fly variations made the biggest impact for me.
I started doing incline DB Flies and I'm not going back
I like what your showing. May I ask how your triceps play a key role in pec growth?
Nice, thanks for this!
I love the shirt bro Coast Contra is 🔥🔥
Interesting thing is that I use band. But, the motion is coming more from the front of range. Meaning I pull it from side towards the front to reach a bit over the middle chest angle with the arm straight or bended just a bit. Then I play with angels to hit different parts of my chest. I can explain the actual fire I feel just in pecks. No shoulders, arms... Just pecks. It hurts that bad that I have to kneel down after I can't do any rep any more 🤔
Bboys know bboys. The very first like that garage strength ever got from me was because he had on a "Lil brother" t-shirt. So no surprise he's rocking the "coat contra" t-shirt. Another like but as always good info. ( im still training to break the 400m/200m all time record for a 50 year old man sir)
When you find out incline doesn't really stimulate upper fibers more, just middle/lower fibers less.
At 6:10 the graphic came up and I thought it was a little trap door and something was about to rise out of it.
I add dips into my routine, I do one set of however many I can do to total failure.
good content mate
Weighted dips,was missing, i honestly think if u can manage them they r the over all best,
But i liked the dumbbells with the band,gunna give it a try
God bless you all xX 1ove x xX
Yeah, I have bad shoulders and find closer grip declines much more tolerable than flat bench
When I do the second exercise I feel pain and tightness in my shoulder, what stretches can I do for that?
Do some real delt band pull aparts and band curls between presses.
How much does that fat bar weigh?
Does it help to make that motorboat sound like Bear Grylls makes?
Got that coast contra shirt on you get a sub ❤
Thanks big Dane 💪🏽🏐
How clean is that floor?
The most important thing for your chest is to wear a Coast Contra t-shirt. My man has excellent taste.
How many gyms actually have fat bars and Swiss bars?
anyone ever try deer antler velvet?
I love benching, but I always get more of a workout with dips and cables.
The serratus flies can't work. This exercise doesn't load the serratus.
I literally just started doing incline with cambered Swiss bar a few weeks ago. I wish I had been doing this years ago. Shoulder felt very stable but was able to load it heavily.
Question. Instead of demonstrating a bar you've had made specially, and that 99.9% of the gyms in the world lack for an incline press, why wouldn't just say "substitute dumbbell incline presses because of the greater range of motion." Plus, the dumbbells have the added benefit of side-to-side instability a barbell lacks, which can tear up the chest. Another plus, for guys like me with lingering sports-related shoulder injuries, is that it allows free rotation of the shoulders and elbows, allowing us to press heavily while not aggravating damaged tissues. Oh... and you can dumbbell chest press in around 100% of gyms.
Another common option would be cable presses. Which, again, can be done in 100% of gyms. And features the ROM and instability of the dumbbells, plus the chance for heavier weights, plus speed and efficiency for lifters who find themselves short on time with no plates or dumbbells to load and then return to the rack.
I love your videos since they're no-nonsense and sports focused. Because even at my 55 years, I still train and play in a very competitive over-40 basketball league at our local Y. But sometimes you recommend things that most of us cannot do.
Nashville Skyline, great album! 😊
im about to buy the running back program soon is it worth it @ garage strength
You and your high falutin' bands, looks like fun
I do those but I go a little higher, like eye or forehead level and call them rainbow flys. I do that with bands also. I feel it in my upper chest in a different way than presses or lying chest flys
I just did incline yesterday, I can’t even touch my upper pecks without screaming today
Nice shirt 👌🏽
reinventing the wheel
Personally, I think that the angle of the hat has everything to do with the firing pec minor.
THE BEST
1-3 reps? 🤔
That arch so many use now only works the bottom pec like a decline WHY do it if you want to build mid or top pec? arch and feet back kick your ass up is great for PR attempts but is really poor form for work outs...to me.
Good exs and ideas for cultivating power and strength in the pecs...ppppeeeeeeeeeeeeeeeeeeessssssssssssssssssssssssssssssssss
So 7 sets of 7 is the optimal technique to gain strength? I've been maxing out at 3 sets of 4 or 5 with some warm up sets with lighter weights
trends of youtube fitness… seems like everyone puts out similar content every week
Love a god humerus stretch
Oh geez I forgot about those 👍🏼
I tried the serratus slide...First thought was "f**k you" now I have to do a shit ton of these. Thank you.
If people would not arch like crazy on incline bench, they would probably actually hit pars clavicularis.
What's the exercise he's doing in the beginning of the vid
7 sets of 7 ? Sounds a bit to high. I thought the sweet spot for hypertrophy was around 30 total, so 3x10, 4x8 or 5x5or6
UFFFFF PODEROSO NO LO SABÍA
WTF was that shape on the bench at 0.50?! Spinal?
Also, this long range, with great weights, can lead to a BIG rupture of your muscles.