Only 3 Chest Exercises You Need
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- Опубликовано: 26 май 2023
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Meanwhile the guys in my gym do 5 different chest exercises in a day
In my gym too.And all those guys are small.
Correction: they’re doing three different chest exercises - and a bunch of duplication
@@vedran2750 ur small urself
@@kingpotent3950 I've seen him. He's tiny. Miniscule even.
Amateurs here in Egypt i see people doing Chest workout as a "Package" , so it goes like this :
-Flat BB Bench , with it's Flat DB variation after and it's Mid Fly Variation
-Incline BB Bench , Incline DB Bench , Incline fly
-Decline press , Decline DB bench , Decline Fly ..
and maybe if they're feeling it they could jump on some machines .. :D :D
___________
i always tell people not because there's "Fish , Meat , chickens" on the menu u need to order them all and eat them all at the same time ..
JUST PICK ONE :D ..
Simplicity, intensity and consistency is the golden trifecta. Not just for gains, but life
Underrated comment.
My new ethos. ✊🏾
Amen brother
Word.
I think something being simple just makes it so you can follow it intensely and consistently easier. If you can follow a complex plan with intensity and consistency, that would be good too.
Its international chest day. I'm hitting legs.
Leg day tries to skip you for sure!💪💪💪
Smart move. You'll have the squat rack and the leg press to yourself
Same. Everybody else is hitting chest on Monday or the first day of their routine so I do legs.
It’s international leg day. I’m hitting chest.
🤡
It's so easy to be motivated at first. You want abs. You want to get buff. You want the girl. Whatever it may be. One day you realize. Rest matters so much more than we know
And on those rest days you grind harder in life 🦾 learn a new language or something/getting your shit done
🫡🫡🫡
I wanted to be wider than all my taller friends
Unitil you get an injury.
Mike always makes me feel like I've been doing everything right after all. Other dudes bring up like 7 exercises for each body part and expect you to incorporate it all somehow.
Next up, the unilateral reverse cable squezze dildo press
Tbh if you train bodyparts 2x/week that's very doable
@@Beardfascade Sure but is it really better to do different exercises on the 2nd day rather than just doing bench/incline bench/flyes a second time?
@@YoskiRSI think that just comes down to preference really. For some, it works better to do the same say chest workout 2x a week, for others the variety works better. I believe in variety working better, but that's my preference. It keeps movements from getting stale, it allows me to hit the muscle from different angles, and prevents burnout. But that's just me. I know others who prefer the simplicity of just having 2-3 different workouts that they hit 2x per week.
@@richardcaraballo1185the only reason to change up a workout is to avoid boredom, a lot of bodybuilders basically do the same lifts their entire career
honestly i started doing this a month ago and have seen crazy results from it. used to do 5 exercises for chest, cut it down to 3 and it’s made a world of a difference
Simplicity, intensity and consistency is the holy trifecta
how crazy can those results really be after a month..
@@athon317 a lot of striation development, fuller chest. A month is enough time to see substantial results, at least for me
Right on man. What 3 chest exercises do you do?
How many times a week are you doing those three?
That’s the three things I hit, benchpress, incline db press and peckdec. It has never failed my chest!
Much clearer than the general video info thx
I would love to see this video as a formula for a series about each muscle group and its “ angles of attack”.
...Anatomic atlas? There must been one at school.
@@Uncle_Smallett Underaged ellipsis detected.
I needed to hear this. Thanks Doc. All the best to everyone. Enjoy the process.
Jonni shreve punching the air when he heard you say crossing the arms during flys.
I was taught that 50 years ago.
Yeah but jonni shreve still puts out some junk info that he tells you to believe 'just because'. He's definitely one of the better channels out there, but he says so much shit like "never cross your arms during flyes, there's no extra activation" or "don't twist your hands/wrists out slightly when doing pushdowns, there's no need" when you can literally FEEL the medial head of your tricep contracting more when you do the twist even with no weight, and you can feel your chest contracting better when crossing arms. He also said you should never ever arch when doing rows yet RP are constantly advocating for a high chest & slight arch in the back to hit peak contraction
@@nicehatmrdog5265 it was a joke homie. I like his content.
Shreve? The guy that gave Order 66 or what!
@@CrniWukThe guy who somehow returned and was ruined by Disney :(
Love the simplicity. Actually gives me hope.
By far my favorite fitness influencer. Thank you.
Crazy how many of these I figure out on my own. Stopped doin specific muscle days (Monday- chest, Tuesday- back, etc), and started doing upper/lower split. It is WAY easier to hit all muscles groups multiple times a week, and it’s VERY hard to overtrain when you have so many muscles to hit in one hour
It's a process. I was thinking earlier today that all the specificity and misc. BS are almost required for younger lifters as part of the journey. I don't know that it would benefit them to tell them most of that is about as necessary as the pre-workout (I just call it hummingbird food) those idiots spend so much on.
Maybe because, as we get older, we have to listen more to our bodies. We become more in tune with how we feel doing certain basic movements, and tweak things from there.
Have you tried a front/back split? I feel like upper is always longer than lower
@@thephapster2 I’ve tried it and I’m personally not big on it. I agree, upper is always a longer workout, but it’s the same with backside workouts. There’s just more muscles to work on the back side compared to the front. I didn’t like it only because it’s hard to completely isolate the back side muscles from the front. For example; compound lifts
@@kushweedfaded actually I find that there are about the same amount of muscle groups for front and back. Front day would hit chest, front and side delts, triceps, and quads. While back day would target back, biceps, rear delts, hamstrings, and calves
@@kushweedfadedwhy are you hitting triceps on the front day? They are in the back of your body, that's sacrilegious!
I personally do it like this (focusing on my bench)
Push day A :
3 sets of flat bench
3 sets of incline db press
Push day B :
3 sets of flat bench
3sets of low to high flys
I wanna do something like this to focus more on bench, but I'd have to get rid of weighted dips, you don't do dips?
@@johanfanelli9836 (that was 1 month ago)
At that time I was focusing on bigger bench and upper chest
I could not fit in another exercise
And also a lot of people say that you don’t have to isolate the lower chest that much
And it gets well hit with flat movements
But I have not dropped my bodyfat that much to see my chest in detail to demonstrate that
For all I know now that my upper chest is a weak spot
@@bahandplays8373 I see, I'm trying to focus on my bench right now so I'll have to exclude dips I guess.
Thanks bro
@@johanfanelli9836 or try doing 3 exercises per workout first
You might not have problem with higher volume unlike me
Then if it’s overtraining for you
You can still do 1-2 sets of dips in your weekly chest volume
These solutions are all if you really love the dips and don’t want to give them up
@@bahandplays8373 I was thinking about that, just including maybe 1 serie heavy weighted dips weekly at the end of the workout, that still would be 12-13 series weekly. It could works. thanks again bro
Doc Mike, You are freakin' amazing!
Seriously, Thanks so much for the clear, concise, and very important Instruction.
Im so glad I watched this video. Mike is literally changing/ saving my life
This guy literally just described my chest day down to the day of the week.
i just do dips and incline dumbbell press , gets me more gains than doing a fly,press and incline press
Incline and Flat press for me. Has been working best for me personally. Just two exercises twice a week.
@@RJB_TV The way dips filled my chest was unreal, always felt like my chest was lacking in some way despite it being a strong point till i did dips
@@4ru-brawlstars111 really late question to your post what type of dips do you do leaning foward dips or what type ?? and from then to now have you seen crazy chest gains throughtout the months??? and what does your chest day look like rn ???
@@AngeloD0416 It was kind of leaning forward, definitely "pushing out" my chest to exaggerate the stretch while not rolling my shoulders forward but instead keeping them back.
Right now i took dips out as the gym i go to doesnt have a dip belt and i dont own one, but i do incline barbell bench and flat bench db flyes, sometimes i do cable flyes instead if i feel like it.
Hmmm, dips right and when I try to think of it .... Haven't pondered too deep but well, dips are bodyweight so like you have to apply a decent amount of force to actually get yourself work up against the gravity so it is kinda assured to give you decent gains, more than that you try to control your movement in it so it's gonna be a fire workout and movement to get your chest to force into growing tf out! Definitely not easy! When you try to make it pretty controlled and well executed! body weight exercises need a lot of contemplation NGL now as I added the contemplating point you see... It grows and develops your patience and like it builds your damn mental strength as well!
I needed this!! Thank you!!
Thank you… you just made my training split easier 🙏🏾💯✅💪🏾
The fact that I already do only 3 movements on chest day and it’s exactly these 3! I need to stop doubting myself. I was thinking it wasn’t enough lol
Staples for me:
Flat Bench (DB, BB)
Incline BP ~30°(DB, BB)
Dips ( varying the gripwidth periodically)
Fly movement (any angle/machine)
I would consider machines but the ones at my gym suck ass and these movements never stopped working for me, if they go stale I change some modalities or angles and its good to go.
I heard db flies are dangerous, gow true is this? Would doing them on the floor be better ot just font go to heavy?
@@frankwhite555doing them on the floor is a terrible idea, it's really a weighted stretch type of exercise. Don't listen to people saying movements are dangerous, start light and warm up properly and experiment. I just recently started doing behind the neck barbell pressing, heard it was terrible for shoulders for years but it doesn't cause me issues and feels awesome for the side delts as opposed to the military pressing I was doing before
Thank you!! 👍
Love this- I’ve been doing incline barbell bench, DB bench, cable flys at my home gym and was wondering if I should add to it- great timing, thanks Dr Mike! 👍🏻💪🏻
Amen. I only do flyes to isolate the chest and not burn out my tris and shoulders just to hit my pecs
Do flys first, then incline and then dips. That way you go from big muscle group to small.
Mine Mentzer’s programs are the easiest to follow and what I found has best results. 2 warm up sets, 1 set to failure and move on to the next one.
@@camiloorsini9674 Mike Mentzer is a fraud, sorry, you won’t build muscle doing 1 set a week
@@camiloorsini9674don’t you mean small muscle group to big?
Flys are isolation, presses are compound
@@JonnyD3ath yeah, flys are isolation. But they isolate the chest which is a big muscle group.
If you first do the exercises that include small muscle groups like the triceps, you will exhaust before the big muscle group can get a real workout. So you isolate the chest first and then move on to the exercises that use the smaller groups as well.
I mean, I've listened to so much content and tons of Dr. Mike specifically so I'm not surprised I've nailed this one 💪
Incline bench, flat bench, fly. Done. Incline first to warm up is great.
Excellent video and well explained! 🙏
Very useful thank you
So damn true, I won't ever hit anymore than three chest movements in a single day, and then the rest is for triceps
I do 2 a week
how much do you do for each though? if i cut it down to only 3, say incline bench, regular bench and flys, how many sets of each should i do?
@@melitonorozcojr.8099 personally what I found is reasonable for me is anywhere from 4-6 sets
@@melitonorozcojr.8099You want to hit around 8-9 sets for a week. So the usual routine is doing 3 sets 3 days a week. I've done 2 days a week but do 4 sets for those days.
If you have the time and space 3 days is better imo.
Here come the hex pressers saying it helps with their inner pecs 🤡🤡🤡🤡🤡
Nice video straight to the point 👍
Thank you so much
Ring dips are goat
i have 2 SLAP tears preventing me from doing flys but I have noticed a decrease in size without flys. its frustrating
Love this guy... Making my gains huge 💪
Thanks you for that !
I literally do incline bench, weighted dips and flies 3 sets each enough 🙏🏾
i do the same thing brother and it works so well i have been growing like crazy not too much not too little
i do the same but instead of dips it's flat dumbbell press, i have a shoulder injury so dips are not an option for me.
do you do this workout twice a week?
@@steveletterman7121 yeah i do
All you need if you doing them properly:
1. Weighted ring dips
2. Weighted ring pushups (change up the angle with box/bench to get your feet different heights)
no sir
Cool story son
@@ottodelaguardiayou don’t even know you never did them
@@AhtoNajeebRashiedbruh
Ring push ups are so goated
I'm building a workout program and am doing a 4x a week upper body lower body splits. This is great for chest thanks!
Thank you!
Surprised you don't include dips, a great exercise overall.
If you lean the right way. But he's not looking for overall exercises here - just a basic few to hit what needs hitting. He may just consider it redundant, and with certain arm muscles being recruited for the movement, less effective for the actual pecs than what he listed.
And he may be considering that a significant percentage of people can't do unassisted dips, so he may be keeping it simple in that way as well.
Burpees get almost universal love as well, but we probably wouldn't put them in a Big 3 for any muscle group.
Just my thoughts.
I do dips mainly for triceps
@@codeblaze3 Dips is mainly a chest exercise not a triceps exercise
@@Grynfeltdepends on how you do them!! They are an outstanding for the triceps!!
That’s exactly what my chest day is! In that order. I’m glad I’m doing something right!
Me too 😂. Finally I get something right.
This dude just made me ftrel great about my chest routine. Incline barbell bench, flat machine bench, pec flies. Sweet
Exactly what we needed to hear
What about a decline movement for lower chest?
There is no separate pectoral head or "section" for that movement - it's the same muscle fibers used for flat bench.
You hit that when flat pressing decline is useless.
@@brandoasan5639is that true?
this is literally what i do, flat barbell bench 5-8 rep range, incline dumbell bench 8-12 rep range and finish with calbe fly 10-20 rep range
i keep telling my friends you dont need to do 5 exercises in 1 session for chest to grow but they wont listen
We all have those friends
Even all 3 you mentioned in one session is overkill unless you're in advanced level
@@mvpz im 2.7 years in the gym what do you think is the appropriate volume i should use, my weekly volume 15 sets
@Just an average enjoyer 🏳️🌈⃠ good rule of thumb is around 18 sets weekly. 15 sets is totally fine as it will not develop recovery issues. (I was under the impression that you do every other day, reaching 27 sets weekly)
@@mvpznonsense lol 3 exercises is not overkill
I've been doing flat bench and then 3 inclines at various angles (4 reps 8-12). Used to be all over the place varying what I did. Keeping it simple and getting results. After this I'll put some flys on the end of the routine. I've been seeing alot of youe videos and I like them all. Keep up the great work.
I do incline dumbbell, Incline Bench, Flys, and weighted Dips top finish
I do a slight decline the way John meadows did... that works my chest more than the traditional flat bench
God Bless John! I 100% agree with his slight decline recommendation. I’ll do that for the rest of my life.
My chest seems to be lagging in the inner, top/middle region. According to science my new chest day will be 8 sets of cable crossovers & 0 sets of pressing til it fills in
We’ll do you want to win the bodybuilding show or not
Why would you abandon pressing for optimal chest growth ?
Incline dumbbell presses except change the angle every set, maybe 15-60 degrees. Good way to fry all the fibers.
Thank you, will do that for bench day tomorrow.
Horizontal press : Like a benched cambered press
Inclined Press : Barbell Bench Press
Fly movement : Like Cable Chest fly, or machine pec deck- chest flyes, or maybe a cross body cable thingy (J. N)
I disagree. I used to do incline, flat, and flies and had a bad lower chest section and thought it was just genetics. Adding decline bench really developed the lower pec part. I think decline is just as vital as the others.
@@jessepowellr4 I mean it literally developed a part that I thought was not able to be developed but yeah I'm somehow wrong 😂
It depends on the individual genetics. Maybe your lower pecs have lower potential for growth so you need to isolate them to develop them fully. However for most people the activation you get from other movents is plenty enough, in fact at the moment i dont do any flat pressing movements in order to focus more on my upper chest
Are you sure it wasn't just because you added in more volume?
Decline bench is more of a shoulder/tricep exercise in terms of its actual motion and focus
I just hit it with bad form on my dips lol
We will never know, but if you added the same volume to flat it probably would have turned out the same.
Thanks bro
Brilliant.
I do BB Bench, Incline DB Press and Unilateral cable crossover from top to low on Push day 1 and Incline Press, Flat Flys and Dips on Push day 2
This makes me feel better. At first that’s what I was doing was to much. Now I do just enough and I’m still growing/ getting stronger and not burning out as much as I did back when I started.
Such fact this has been my go to for years
Thank you. Love this. Is it the same for delts?
Flat bench superset with dumbell flys my favorite!!
Good info. Pretty much my routine, except I also like to do dips.
Dr Mike, I wish you could come to my gym and help me with these exercises. You're the shit! 😂
This man is golden. Even if I knew these valuable facts but not doing because of obviois reasons, he convinced me to the right things.
Love this guy 👏🏼🤙🏼☝🏻
so happy. that's my chest routine for upper 😁
I adore this man
I've been doing 4 exercises. For a horizontal press focused day, 2 horizontal compound presses, 1 vertical compound press and an isolation. Maybe 12 sets total. I'll switch the horizontal and vertical volume around for a different focus. Only doing PPL 3 days a week right now though, so I try to blow the shit out.
Good stuff Ken. I was hoping your vids would get a buff!! Maybe next time
i do exactly that (bench,pec deck, incline chest press) made me feel better because im kinda new to the gym and im always wondering if im doing things right
I don’t even lift weight’s and this man is interesting to learn from. He is funny, interesting and informative. I don’t know why anyone would listen to anyone else for real results.
I’ve been training chest like this for the past few months after having been out of the gym for literal years due to various circumstances, and I’ve been adding weight to my max bench just about biweekly
I already do this exactly. Nice.
Or a slight down angle, correct with FRM double cable press.
That's good knowledge.
I do all those and then usually finish with 5 sets to failure of push-ups performed on dumbbells on the floor so that I can stretch the pecs by going to the floor with my chest.
i like dips/weighted dips, decline pushups for the upper chest, dumbbell chest press & cable flies 💪🏼 (not all in the same workout, those are just the exercises i do for my chest)
This is wild because this is exactly what I’ve been doing completely on accident 😂
Thank you for the validation Dr Mike
I do incline dumbbell, incline iso machine, deficit pushups, one arm cross body flys, downward flys and sometimes bench or incline smith
People worry too much about squeezing the pecs, but most hypertrophy comes from loading the muscle in a stretched position and presses do it just as well as flys. If I do a third exercise it will be dips, yeah it is more triceps but pecs still work, and instead of smashing my elbows with more triceps isolation movements I prefer exercises that work both chest and triceps at the same time. If I add close grip presses to the mix then everything else for my chest and triceps will be an overkill. I do need extra biceps work to feel my biceps but the triceps and pecs are hammered from pressing.
3 effective mind muscle connection exercises. Form, intensity, technique and connect to the muscle! It works better than ever for me. Reps /sets hit them ALL consistently. Add reps or sets to progress each week. Rep tempos are key also
Do decline or dips as well.
Perfect.
Thank you on the way to the gym
That's what I do😊 thanks
Man that is literally the only three exercises that I do. Used to do a lot more and my shoulder was messed up because of it. Ever since I simplified things and started using dumbells for the pressing movements and a fly machine it’s been really beneficial for both gains and shoulder health.
I do 1.inc db/or an incline machine press, 2.cable flys, and 3.pec deck just love the feel.
Weighted dips
Incline dumbell press
Chest fly machine
Rear delt flies
Tricep pushdowns
Skull crushers
Bike
Stretch.
I fucking love this guy
I've been hitting chest with flat bench, machine flies and incline cable flies for the upper. I feel like the inclines have really helped me hit my upper chest which I've always struggled with
Dips, flat bench, incline dumbbell press, flys. Bottom, mid, upper, stretch. Works great for me.
So I don't go to the gym, but do go to a private spot out in the hills to exercise. I do about 240 push ups and curls and extensions with a 40 lb dumbbell along with planks on a pilates ball, stirring the pot. I love the way I feel at 54. Videos like yours give me ideas for new exercises with the limited equipment I have.
I struggled with finding a good balance for my chest workout. I was researching exercises and what not and eventually ended up with 3 exercises that I have been doing for years now on my chest day. These are benchpress, incline dumbbell press, and cable crossover. Essentially they are what he just described in the clip and they are definitely all you need for a very satisfying chest workout with good results.
I do these three exercises and include dips
I like to do dumbell pullover across bench
Forget incline work pecs don't work above the clavicular line. Flat or decline db bench and some sort of flye movement and/or cable pressing movement to hit the shortened position more but most growth comes from loading in the stretched position so dumbbells/barbells are king.
just did hortizontal benchpress and dumbell fly on incline
You should show video of the diffrent exercises.
I do dumbell press and flys with the bench set at 15 degrees. Works well for me
All rounder for strength and hypertrophy, flat bench, incline dumbbell, cable flye, job done.
dips + incline press. good enough for me