@@thephantomterence9211 for some that technique might work out well for them, but for many of us who have been benching for a considerable amount of years that flared out elbows shit is nightmare fuel.
I'm never a big guy but I started getting serious about fitness and been hitting the gym. I have some shoulder pain and the DB press is my go to chest day. I started with 20# and now at 65# and my shoulder pain is almost non existent... Jeff is one of the few I followed in youtube that helps me understood certain workouts and keeps me going. Thanks again for what you do!!!
add some cable internal rotations and external rotations for your rotator cuffs 3 sets of good form slow reps, before shoulder+chest days, strengthen your rotator cuff and pain should go away eventually
If it causes you shoulder pain you most likely: 1. Already have shoulder issues 2. You’re going too heavy 3. You’re trying to do too much pressing overall Most people with healthy shoulders can flare without any issue at all and there’s no good reason to think it causes injury more than anything else.
in no particular order 1: deficit RTO ring pushups (decline, flat, depends on what you wanna isolate) 2: ring dips 3: barrel press/fly press (incline or flat) done with dumbbells obviously 4: reverse grip bench additional exercise: cambered or cambered swiss bar barbell bench
the deficit push up with pause is actually underrated and not just a beginner exercise, with backpack/weight vest you can keep progressing for very long...
For people with no equipment, highly recommend doing a guillotine style pushup for 5 sets of as many as you can. It will get harder in later sets but failure is expected so when you can’t go anymore stay at the bottom for 3 seconds and start going again. If you can’t get any after three increase the time even more. It’s not exactly something to look forward to but it helped grow my chest significantly before I went to the gym.
im trying to get a bigger chest to get the frame i want so i started searching for good exercises for hypertrophy in the chest and this short was the FIRST video to come up, tried these exercises out today and felt amazing!! definitely adding these to my regimen 👌
I saw a video with Ronnie Coleman doing decline barbells, he let the bar go down to his chest and didn't even move it up that much. Came nowhere near lockout. I've been hearing for years you gotta use full range of motion but I see a lot of beasts in the gym not doing it.
5th try cables on both sides on the lowest setting. Go forward some steps and hold your arms almost straight. Go from your hip to chest hight, if you do them right you can feel the squeeze in your upper chest. These lower cable flys are amazing chest builder.
Guillotine presser here; I use an slightly-inclined adjustable unilateral plate loaded pressing machine, drop the seat so the handles parallel to my neck, and set handles about 4” from it. I do this out of pain from going deep with elbows at 90degs, but while I may miss out on a bottom stretch, I had been given some crit from others that the guillotine elbow position (90 degs to the torso), done deep actually puts more stretch on the front delts than the clavicular pecs, but that may not be so for all. I feel my pecs more than delts with the elbows at less than 90.
These are all about putting the highest weight at the length of the stretched muscle and emphasize the actual stretch of the muscles for range of motion.
I do 3 bottom and 1 full extension. I was always a full extension guy but over developed my shoulders, so now I’m playing catch-up on my chest. These half presses really hit hard!
I’ve been doing the dumbbell flies like that for some time now and I always thought I looked weird doing them like that, so that’s reassuring that I’ve been doing them a better way not going all the way to the top.
I am doing lengthen partial Flys with pretty much weight for 2 weeks now. It's so awesome! Go into complete stretch as much as I can. The last few reps are about 10% ROM :-) I also do deficit incline push ups (put my legs on an elevated position) with pause at the bottom as last exercise. So nice, especially without a gym.
I just do push ups on top of three chairs. One for my feet and one for each hand.... you can get a crazy crazy stretch doing push ups that reach under the chairs if that makes sense.
go heavy on hammer bench machines with a pause on the bottom without setting it down. you will feel an intense stretch. to me its the safest way to press with a focus on weighted stretch
I've been doing only deficit push ups with feet elevated for chest lately because of elbow problems and they are absolutely killer, so much so that I'm considering buying a weighted vest because I don't really want to go back to free weights. The stretch you can get is only matched by dips, but you get a longer range of motion and a killer core workout for free.
You don't necessarily need to buy a weight vest. Loop a heavy/very heavy band through plates that have handles and loop your arms through like wearing a backback. Kneeling, use a couch or bed to put it on. I've enjoyed doing this for quite some time.
I love science base techniques. Rather than doing fast reps and hat of to this dude,it been 2week my chest,shoulders, legs, tricep, every body part is fully stretched and grown like wow
You stealin my moves Jeff. I call the dumbell guillotine press with the flare "chicken wing press". I use yoga blocks for the deficit pushups. The half rep inclines should be called "cutler press".
Just in time for international chest day
best day to kms w barbell guillotine press
check in for glorious international chest day gmt +8
Just found out about this chest on Mondays thing. Today was also my push day by complete coincidence, funny
Nah, monday = legs day
That’s everyday
My boy trying to set us up with that first exercise
To me it just looks like a regular chest press with bad form lol
Yeh nah my left shoulder would go down to the store for milk and cigarettes and never return if I did DB presses like that.
The man explained why dumbbells are safe for the first exercise…
@@thephantomterence9211 for some that technique might work out well for them, but for many of us who have been benching for a considerable amount of years that flared out elbows shit is nightmare fuel.
@@thephantomterence9211 we’re not worried of the weight dropping, we’re talking about a shoulder injury you mong
My man actually rested the bar on his neck...the sheer dedication 💀
Was that like ai or something looked legit
@culdeus9559 it's on the safety
Fake bar/weight
bro didn't actually see the safety bar on the side 💀
It was resting on the rack
We got Jeffery Nippard saying “You’re cooked” before GTA6
We’re cooked
Bro him saying that had me questioning life 💀
bro think he tbvnks
🙅🏿♂️🙅🏿♂️🙅🏿♂️Bro is NOT Tbvnks 😭😭🗣🙏🙏 💯 🗣🗣
Cooked is CRAZY coming from Jeff🤣
lol
Dude this guy’s voice is awesome. I could listen to these science/lifting lectures all day.
Are we calling for a Jeff Nippard audiobook!?
@@MaseratiChris556hell yeah.
You’re shitting me right? Guys got horrible vocal fry - sounds like a zkardashian
“If you drop the bar…you’re cooked” 🤣
But if I drop the dumbbells on my face ... Totally fine 🤣
@@mrsks5399dumbbells aren’t meant to be above your face 🤦♂️
@@leondeboi7287what are you on about if you use dumbells it goes above your head
@@mrsks5399 dumbells do NOT go above the head silly
“FATALITY “🤣🤣🤣🤣🤣
"If you drop the bar, you're cooked" I'm weak lmao
You gay
You straight
you 50/50
you bi
You trans 🏳️⚧️
Whoever edits your videos deserves a raise!🔥
I'm never a big guy but I started getting serious about fitness and been hitting the gym. I have some shoulder pain and the DB press is my go to chest day. I started with 20# and now at 65# and my shoulder pain is almost non existent... Jeff is one of the few I followed in youtube that helps me understood certain workouts and keeps me going. Thanks again for what you do!!!
add some cable internal rotations and external rotations for your rotator cuffs 3 sets of good form slow reps, before shoulder+chest days, strengthen your rotator cuff and pain should go away eventually
@@calithebully9925 awesome suggestions! I will incorporate those with my exercises!!!
This could be the best gym/related channel I found.
I can already feel the shoulder pain from the 1st exercise
I cringed when I saw that lmao
Maybe not for people with unhealthy shoulders or mobility/injury issues. I've been doing them for months and I absolutely love them.
Sounds like a personal problem!
If it causes you shoulder pain you most likely:
1. Already have shoulder issues
2. You’re going too heavy
3. You’re trying to do too much pressing overall
Most people with healthy shoulders can flare without any issue at all and there’s no good reason to think it causes injury more than anything else.
@@JeffNippardi have a rotator issue, everytime i try to press with a 90° elbow position i feel pain, so i always do them with 45° 🤷🏻♂️
I tried lengthened-partial chest flyes a while back. They absolutely cooked my pecs. Definitely gotta program them more often.
I've recently being trying decline bench press and I'm really enjoying it. Chest pump and contraction is insane.
"You're cooked" had me dead
in no particular order
1: deficit RTO ring pushups (decline, flat, depends on what you wanna isolate)
2: ring dips
3: barrel press/fly press (incline or flat) done with dumbbells obviously
4: reverse grip bench
additional exercise: cambered or cambered swiss bar barbell bench
Been using these partial rep pumps for my biceps. Cooks them real good.
Been finishing chest day with the deficit push up, absolute killer ! love it!!
the deficit push up with pause is actually underrated and not just a beginner exercise, with backpack/weight vest you can keep progressing for very long...
For some reason, this guy's advice always makes sense. Great work man, this channel has been a huge help
For people with no equipment, highly recommend doing a guillotine style pushup for 5 sets of as many as you can. It will get harder in later sets but failure is expected so when you can’t go anymore stay at the bottom for 3 seconds and start going again. If you can’t get any after three increase the time even more. It’s not exactly something to look forward to but it helped grow my chest significantly before I went to the gym.
To imporve the deficit push up, make sure to look forward and not into the ground. You can go much deeper that way. Courtesy of Dr. Mike
Need some impressive shoulder mobility for your face to be the limiting factor on a deficit push up
He's talking about the decline for some reason. Jeff shows the deficit.
@@Kyriakoskarystinos sorry I meant the deficit of course!
@@itsthatguy6878 if you are talking about Dr Mike on leanbeef patty's video, I'm pretty confident he meant the decline
Nah, I had a headache from doing that in regular pushups.
I hate dumbbell flyes, they trash my shoulders. But after seeing this bottom half method, you opened a brand new door!! Thanks! Great info!
Yes! I switched to the machine fly just because of that. But next time I do chest I'll try this method
I quit dB flyes cos they were killing my shoulders
Introducing partials into my chest routine is a game changer.
Bro tryna get rid of the competition with the first one 😂😂
Bro your build is so🔥🔥 I can actually see the deep stretch
Man I’m glad I wasn’t the only one that went to the comments after he said you’re cooked 😭
im trying to get a bigger chest to get the frame i want so i started searching for good exercises for hypertrophy in the chest and this short was the FIRST video to come up, tried these exercises out today and felt amazing!! definitely adding these to my regimen 👌
Dude foreshadowed the throat punch in this video
Been doing lengthened partials dumbbell flys for a few months and it shreds my chest!
Bottom half incline press is gold...
I saw a video with Ronnie Coleman doing decline barbells, he let the bar go down to his chest and didn't even move it up that much. Came nowhere near lockout. I've been hearing for years you gotta use full range of motion but I see a lot of beasts in the gym not doing it.
5th try cables on both sides on the lowest setting. Go forward some steps and hold your arms almost straight. Go from your hip to chest hight, if you do them right you can feel the squeeze in your upper chest. These lower cable flys are amazing chest builder.
Guillotine presser here; I use an slightly-inclined adjustable unilateral plate loaded pressing machine, drop the seat so the handles parallel to my neck, and set handles about 4” from it. I do this out of pain from going deep with elbows at 90degs, but while I may miss out on a bottom stretch, I had been given some crit from others that the guillotine elbow position (90 degs to the torso), done deep actually puts more stretch on the front delts than the clavicular pecs, but that may not be so for all. I feel my pecs more than delts with the elbows at less than 90.
Also supinated grip flat benching, limited arch at most, sometimes w/a camber bar. I feel it all over my pecs.
I ain't readin all that
Your editing and quality is next level dude!! Love it
Thank you
You're effectively changing my new program! Thank you!
Thanks you gave credits to vince gironda ❤
These are all about putting the highest weight at the length of the stretched muscle and emphasize the actual stretch of the muscles for range of motion.
Jeff saying “you’re cooked” sent me😂 idk why
cringe
I do 3 bottom and 1 full extension.
I was always a full extension guy but over developed my shoulders, so now I’m playing catch-up on my chest. These half presses really hit hard!
Lmfaooo the ghost rising up
I’ve been doing the dumbbell flies like that for some time now and I always thought I looked weird doing them like that, so that’s reassuring that I’ve been doing them a better way not going all the way to the top.
Thank to you and Doctor Wolff.. I was already doing number 3 😏
Charles Glass loved that Guillotine Press, a classic movement 🤌💎
The ghost animation too funny
Dips surely, one of the best movements for pushing and used by gymnasts for a reason
My shoulders are crumbling just watching this
I’m glad I found your channel bro going back to weight training after 12 years 🙌🏽 very informative
Definitely gonna need a spotter on those partial barbell inclines. You won’t realize you can’t go all the way up until it’s too late 😂
I absolutely agree, they are the best exercises
Gym bros usually don’t cut the range short consistently in the right places though
I am doing lengthen partial Flys with pretty much weight for 2 weeks now. It's so awesome! Go into complete stretch as much as I can. The last few reps are about 10% ROM :-)
I also do deficit incline push ups (put my legs on an elevated position) with pause at the bottom as last exercise. So nice, especially without a gym.
No way I'm doing that guillotine press lol.
I decided to do it one day on a chest day and yea. Fucking awful 😂 but it gets a good pump
Your visuals and editing are super helpful 🤔 Grazie
Lmfao bro Jeff’s face when he said “gym bros might be onto something” was hilarious.
I've done the guillotine neck press with dumbbells before. Good upper chest movement and less risk injury ratio.
My right shoulder would never let me guillotine press. Just watching him, I could feel the clicking in popping in my own shoulder.
Alternating between a partial, then a full range movement has helped confuse my more stubborn muscle groups, especially biceps.
I wish my shoulder wasn’t so cooked
Dumbell fly are my fave. Insane stretch
I’ve been doing incline gilatine press by accident this whole time because I get a crazy stretch lol didn’t know it had a name
Imma put 600lbs for the barbell guillotine press on a smith machine at my home gym alone as a brand new lifter at 100lb body weight. Wish me luck!
I think hand should be on 45 degree angle while bench
Nothing beats incline dumbbell press
how to fuck up your shoulders..thanks dude
I just do push ups on top of three chairs. One for my feet and one for each hand.... you can get a crazy crazy stretch doing push ups that reach under the chairs if that makes sense.
Happy to say 3 of these are in my chest day
Anything that stretches the muscle is the best
Parallettes work amazingly well for the push-ups.
Hi Jeff,youtube recommends ur shorts and it's really informative,can u make a video in effective bodyweight exercises (I don't go to a gym)
go heavy on hammer bench machines with a pause on the bottom without setting it down. you will feel an intense stretch.
to me its the safest way to press with a focus on weighted stretch
This guy is just making it up as he goes along these days
I like
all 4 of these! Makes sense!! 👍
The bar drop was crazy work 😂😂😂
Been doing those bottom half incline press for abt a month now on smith machine and it’s the best feeling ever
I've been doing only deficit push ups with feet elevated for chest lately because of elbow problems and they are absolutely killer, so much so that I'm considering buying a weighted vest because I don't really want to go back to free weights. The stretch you can get is only matched by dips, but you get a longer range of motion and a killer core workout for free.
You don't necessarily need to buy a weight vest. Loop a heavy/very heavy band through plates that have handles and loop your arms through like wearing a backback. Kneeling, use a couch or bed to put it on. I've enjoyed doing this for quite some time.
Thank you🔥🔥🔥
Production value on these vids has become insane.
These are excellent & needed. Thx
Half bottom db incline too!! the tension is delightfull hehe
Deep, eccentric stretch focused db fly has been a nice accompaniment to my barbell benching
First time hearing the guillotine one and with exactly my shoulder problem 👍🏼. For sure im gonna give it a try
Jeff’s in beast mode at the beginning of this video 💪🏽💪🏽💪🏽
I try tonight..thanks
I love science base techniques. Rather than doing fast reps and hat of to this dude,it been 2week my chest,shoulders, legs, tricep, every body part is fully stretched and grown like wow
Thank you for the pushup one Jeff , amazing video as always
This training looks really good to me.
Brother, I love the editing! Also nicely shot and good advice - recipe for a good short vid! ✨
You stealin my moves Jeff. I call the dumbell guillotine press with the flare "chicken wing press". I use yoga blocks for the deficit pushups. The half rep inclines should be called "cutler press".
You already had us with your first side chest pose, Jeff bro. No further explanations needed 🔥😜
Jeff Nippard, Sean Nalewanyj and Alex Leonidas. My lifting advice Trifecta. 💪🏻
You are a legend.
This is smart for a healthy flexible chest
I'm a huge proponent of weighted ring dips for chest. The stretch is so deep
We gettin natural selection with the first one 🗣🗣🗣🔥🔥🔥
You are so smart and expert! thanks!
Ive found that using the handles from heavy kettle bells work a lot better for the deficit pushups. Easier on the wrists. Try it out!
Guys! I just did it yesterday, went super light on the weights, focusing on techinque and OMG! the pump is insaneeeeeeee
I’m inspired , I’m going full throttle next week, I fell off twice but I’m back on
Glad I saw this short just right before my chest workout ❤
Old school Pec Deck the best