8 Garbage Chest Exercises To AVOID (Do THESE Instead!)
ฝัง
- เผยแพร่เมื่อ 25 ก.ค. 2024
- Fill out this form and I'll personally send you a FREE customized fitness program to help you achieve the head-turning body you're after as efficiently as possible:
www.SeanNal.com/custom
Premium Quality, Science-Based Supplements:
www.RealScienceAthletics.com
(Save 15% with coupon code TH-cam15)
The Body Transformation Blueprint
Quiz.SeanNal.com
Connect With Me:
/ sean_nalewanyj
--------------------------------------------------------------------------------
In today's video I'm going over 8 of the many BAD chest exercises floating around on TH-cam and social media that you should definitely avoid during your chest workouts. If you want to build chest muscle effectively, exercise selection is the first important step in the process. A high percentage of the chest exercises and pec workouts out there are centered around lifts that are simply ineffective, downright dangerous, or both. Unfortunately, many content creators simply upload these fancy "chest building workouts" for the purpose of garnering maximum views rather than based on what will truly produce the best muscle building results for the viewers.
After going through the 8 pec exercises I recommend avoiding, I'll then explain what the best chest exercise are in order to build a bigger chest safely and effectively as part of your bodybuilding program. Proper chest training is actually not as complicated as most people think, and all it takes is the consistent application of a few basic movements in your chest workouts to see very impressive results. Very often the "best chest workout" is quite simple to execute.
Hope you find this chest exercise video helpful and make sure to leave a comment letting me know what you'd like to see next. - แนวปฏิบัติและการใช้ชีวิต
![เปิดบ้านสุดหรู "เเจ็ค the ghost" ลั่นถ้าป๋องกพลลำบากผมเลี้ยงเอง!! l [Nickynachat]](http://i.ytimg.com/vi/1xbW4vULqGc/mqdefault.jpg)
💪 Important Reminders:
1) Take the physique quiz and build your best body ever: Quiz.SeanNal.com
2) Use coupon TH-cam15 to save 15% off your first order of our research-backed, clinically dosed supplements at www.RealScienceAthletics.com
3) Follow over on IG for more helpful fitness tips and strategies: @sean_nalewanyj
Can you please do this with other muscle groups it would make a great series
I filled out one of these forms and only ever received black friday/ cyber Monday style emails.
Hi..thanks, a pretty good vid, good points made, however I will disagree with the use of a bosu ball to build the chest....I find that it has been very beneficial because it has allowed me to stabilize my core substantially, as a guy in my 60's, it has really helped. I don't use it exclusively, but only for a couple of my chest workouts.
I filled out the form! I can’t wait to see what kind of workouts you’ll hit me with
@@johndavis4060 good luck I filled the form out three times and have never heard anything back.
The mindset instilled behind these type of exercises wasted 3 years of my lifting career...thank god I found few good advice guys like you.
Glad you're on the right path now!
Thanks for clearing the mess dude
Thanks for watching
Many years ago I knew a dude who did dumbell presses on a swiss ball and broke both his arms when the ball suddenly popped mid-exercise. It's so unecessarily dangerous and as Sean suggests there's no real advantage over a bench either.
both hands!! how much weight was he using?
@@user-ou4yn6qv8f never tried but if the ball popped then it must be moderate weight
Great info Sean, youtube needs more people like you and fewer like V-Shred.
AKA Very-Shit.
I don't understand how some people still believe v-shed has any good fitness advice 🤦♂️
Thanks Gerry 🙏
@@Sean_Nalewanyj Anytime Sean, yourself, Greg Doucette and Will Tennyson are awesome, also all my fellow Canadians
Because he doesn’t invest in his production..Good Content alone is not enough ! imagine a movie with good story or script but without good production, how Hollywood exist & be the number one movie industry ?
lol, the ORGANIC TWINS... always good for a laugh.
Haha yep. I remember an older video of yours slamming them for that ridiculous incline weight plate press 😂
@@Sean_Nalewanyj can you guys colab pls
@@bahramchoobin16 facts! two of my favorite you tubers and they both natties💪🏻
Like yout bosu squat lmao 🤣, just joking man
You both should collaborate and talk about how hard it was to workout some 10 years ago without TH-cam and all the other information that are available today.
I went with a gym bro to train some 6 years ago without proper guideline or any information. I ended up overtraining my muscle and couldn’t managed to go back to the gym 2nd day and then dropped out. I had severe pain and couldn’t move my arm for a whole week. A popular myth back then was pain means gains but people should also realize that there are different types of pain. I am glad I didn’t continued going to the gym and now I started in my home with dumbbells, resistance bands and barbell, progressing slowly with proper information without all the BS 💪
When my wife and I see this silliness in the gym we refer to them as Instagram Exercises.
dude that bosu ball chest press gotta be one of the sketchiest things I've ever seen lmao
Agree 100%, totally silly & unnecessary thing to add & is an injury waiting to happen (and a lawsuit against the person who recommended it in their video).
Whatever it takes for the algorithm I guess.
@@Sean_Nalewanyj that's the name of the game in this world we livin in lmao
a good source of income for orthopedic surgeons
Kaung Zaw Htet true😂
Humiston rage.... activated!!! I'm watching this video on the bosu ball to increase my stability while watching videos. Never know when you will have to watch a video in a unstable environment.
Really solid info. I used to do alot of Jeff's across-the-body shrugs for my chest and those plate squeezes thinking that "wow this mind muscle connection is insane, I'm going to definitely grow", but I realized I wasn't really progressing further in weight enough to really keep it as a staple in my routine. I find just doing some form of a dumbell press, barbell press, and either a cable or machine fly really gets the job done.
Jeff nippard or athlean guy?
@@jeffreynoulez6765 My guess is the Athlean guy. I don't think I've seen Nippard do plate squeezes but I have seen the Athlean guy do them.
a lot*
@@jeffreynoulez6765 can confirm with the Plate presses for athlean. Not only was it a plate press but you'd keep your arms straight out and then turn your torso.
That Guillotine Press gave me major anxiety.
It's definitely at least worth trying. If you're scared of the bar crushing your throat, trying doing them on the floor or use dumbbells. I've been experimenting with guillotine press, it's been interesting.
@@Keranu this is how I learned to press and so is the way I know how - tried to change a few times and anything else just feels alien. I exclusively lift in a cage, so I set the pins to stop the bar in the event of failure & also prevent my elbows traveling more than an inch under my back (shoulder-shred zone). Needless to say, results have been stellar, hence no real motivation to change.
@@dmcc2873 Since the two months I've posted, I do think it has improved my upper chest. And I haven't had any injuries. It may put more stress on my shoulders sometimes in inconjuction with other exercises.
Have you had any shoulder injuries or soreness? How low do you set your pins?
Have never done these but I always advise lifting with pipe safeties, straps or spotter all of which make this fairly safe.
@@Keranu when I got the cage, first thing I did was take time to work out the pin levels - the rule of thumb that's worked for me is NEVER lower my upper-arm past parallel. This gives the appearance of low ROM, but that's just the illusion created by the difference between regular and guillotine presses - I trust the stretch I feel in the pec. I never, ever, get shoulder pain from pressing. In fact, I recently played with Iso training, and moved from 305 for sets and reps, to pin-pressing 345 and holding at ~3 inches above the pin (so, no mechanical advantage) and that was horrifically difficult and still never experienced shoulder issues. Ended up eking out a single-rep 345 pin-press.
2:55 so dangerous, saw a clip where the ball popped and the accelerated weight broke the guys wrist as he held on. Elbow slammed the floor, imagine how much force generated in that short amount of time
I like the fact that when the internet gets full of crap, professionals like him jump in to correct and say the truth because they can't stand anymore the misleading info out there. Thank you so much for your efforts to educate us well. We need more people like you
Great list, Sean!!
Wish you'd make one for other body parts (like arms, back etc)...
More power to you!
I really love this kind of content saying what not to do and what to do. It is so helpful. I'm looking forward to your next one and your workout in gym to demonstrate proper form and technique. Thanks so much.
Always great information! Thanks for providing top tier tips without bs. 💪❤️
Great content. Thanks Looking forward to actual gym workouts in the new year
“Fitness Experts” shows V shred! 🤣🤣👍🏻
I’ve been doing very slight decline dumbell presses (with a 45 pound plate under the bench) after I saw John Meadows do them. They feel amazing
Yup I should've clarified - a slight decline is fine. It's the steeper declines that get a bit sketchy.
So tru dude
Yeah, Dorian Yates was big on the standard decline press, but not some crazy thing on an ab bench.
I really appreciate your style. Your videos are honest, and informative. Thanks for doing what you do.
Another awesome video Sean! And glad to see this background again 🤗
2:48 ha VSHRED, coach Greg definitely gonna agree
Been following your workouts for almost 8 years now. Love them!
Fantastic video, dude! I agree entirely, and draw programs up for my clients based on extremely similar thinking.
I'd love to see what you have to say re: back, legs in a similar style video!
Keep fighting the good fight. Great work!
Found your channel a few days ago. Excellent. I ordered your pre/workout to show my support.
Nicely done ole Seany-boy, your video view counts have skyrocketed lately. You've had a lot of subscribers for years and used to get lots of views, but there was a lull there for awhile. 2020 has been something of a Sean-aissance. Well deserved, as this has always been the best fitness channel in terms of information quality.
Awesome info man. You keep it simple.
When someone keeps talking about _"training with instability to work your *core*"_ I remember a picture I've saw some years ago in google, a guy doing squats on a ball.
Lol.
Haha yep seen that too
Holy crap lol
Shitlean x be like
For bodybuilders that's not really important. But for athletes like footballers, american footballers, etc..that helps with balance and coordination.
@Owen Lim Chin Fa Especially important for all equestrian disciplines, too
The most informative and useful fitness channel that I’ve come across. Thank you 🙏🏼
Great video as usual. Your content is helping me get into the best shape i can. I am going to look at your suppliment line soon to go along with my plan you made for me. Thank you for everything
Solid content. No thrills or frills... Straight to the point with solid facts. Dude... I love your content yo! Respect!
😂 You have a wonderful way with words Sean. Great content as usual.
Excellent info as always sir. 💪
Excellent!! Thank you Sean!
Great educational content, Sean!
You’ve definitely became my favourite fitness content creator over the past few weeks I love the whole anti bullshit mentality.
Always pouring out great content
Thanks man.
Honestly, Sean is a GOAT of fitness youtube!! He should control giving strikes to other fitness youtubers, 3 strikes from BS videos and their account should get deleted the way they're putting people at risk...
Thanks for tips. Great video
Thanks for the video! I am a beginner and this channel tells me everything
Been following you for the past 10 years. I always recommend you to my friends etc. You are the real deal.
Love the callouts 💯🙌🏼
Thanks for showing me the light Sean, ur content has really helped to filter out the bs out of good information.
Great info and no bs. I just subscribed
Found you from coach Greg's response to you and I'm so glad I found your channel :)
great content bro!
Great advice as always Sean.
It's come to point where I don't even watch other fitness youtuber videos anymore, Sean is the guide and the ONLY guide I need!
I've learned a lot from you and from others. Thanks for the good content.
Great Video! 💯
Thanks for the info! 🙂
Looking forward to your demo videos
Quality content as always 👌
Great video as usual! Sean, one of the few fitness TH-camrs in the galaxy that coach Greg doesn't criticize but appreciates a lot! :-D
Sean, solid videos with great content. New to your channel - recommended by Geoff Schofield. You both provide excellent fitness advice and are entertaining!
Good video. Well done
Lmaooo love that this dude takes every shot at vshred 😂😂😂
And rightfully so
I started lifting a few months ago. Who is V-Shred and why is he hated? Does he give bad advice or something?
@@aleksiheija8170 because he is scamming people with made up nonsense workouts and he is everywhere because he buys so many ads so he is everywhere.
@@bucciair15 Good to know. Cheers mate. I did bit of research who to follow. So far Simon Miller, Greg Duchette and Noel Deyzel have struck a chord with me.
Another great video 👍👍👍
Hopefully you continue this series
Thanks for all the straight forward info over the years. You are the channel I go to to cut through the BS.
Thanks for the great info as always Sean! Appreciate it! ^_^
As always with the great info
Thanks, great video.
Love your no BS truth on things. If people don’t see the gimmicks that you point out then they never will or have blinders on!
EXCELLENT , THANK YOU
Dude, that's really good info. Thank you and I'm sure my shoulders will thank you too couple of years down the line :)
Glad you liked the vid, thanks.
Since I workout at home I started a new chest routine, and I love it:
Barbell flat bench, then leading into resistance bands (canadianprotein set) doing standing or even lying flies, the band completely behind your back and you create two handles on the side of you, the band behind you creates additional resistance against the back, properly in line with the chest.
I do a protracted shoulder blade band fly for 3 sets, and a retracted shoulder band fly for 3 sets to finish.
I then just do lying resistance bands for upper chest, basically like how you do your "chest fly/press mutant thing", but for upper chest, really hits the clavicular pec well.
I then finish off with barbell push ups, just using a barbell with weights to have elevation to do push ups, but I keep my shoulder blades protracted, and try to keep the bar lower than my chest to really engage that side chest portion that runs under the arm, its beautiful.
My favorite finisher altogether for triceps are kettlebell kickback sets, the only muscles that have higher muscle activation during instability, are the triceps, because that's all they do, is stabilize lol, the kettlebell kickbacks forces your medial tricep, the thing that only focuses on stabilizing the elbow, to be forced to stabilize the kettlebell, while also hitting the entire musculature of the triceps.
Excellent video.
Since I have been watching you videos I have adjusted my form to some of my workouts because you back them up with the research. The ones I dont change I already do correctly even after double checkin with this channel. Thanks for giving me a little improvement in my form and I really appreciate it
Nice to find an exercise TH-cam channel with no bs.
Rapid-fire intellect - brilliantly outlined - Cheers Sean!
Really looking forward to your live demos in the new year Sean
Thank you, Sean.
Keep up the good work little guy!!!
content off the charts
Thanks for sticking with good content
Enjoyed this!
I’m 56 and have been lifting since 13. This guy is on the money. The fitness industry and personal trainers trainers are constantly looking for new ideas to promote sales. To do that they like to invent new ideas and variations of exercises that are intriguing and captivating. I love some of the terminology that has popped up over the years. Stabilizer muscles and core muscles. Yes, I suppose there is some validity. Stabilizers are the secondary muscles that come into play when doing a lift that is focusing on a primary muscle. Core muscles are the muscles of the lower back and abs, basically the mid section of the body. So, doing a well rounded, balanced lifting program covers all of this. Doing variations of lifts intended to focus on a specific, primary muscle to incorporate more of the “stabilizer and core muscles” is detracting from the goal of the primary muscle. For personal trainers I feel throwing these terms around is a method of sounding more knowledge and competent to clientele. For the exercise industry these terms are really more to keep the sales pitch fresh and are marketing terms. If you don’t believe me. Try finding a core muscle or a stabilizer muscle on an anatomy chart. I’ll save you the trouble. They aren’t on one. Marketing terms is what they really are.
Great info Sean can you pls make a video on shoulder excercise tooo
Thank you so much for clearing up so much misinformation
15:50 try it with a single kettle-bell. Push through to centerline of your chest as a punch and squeeze the peck at the end of full extension. Great for finishing your chest workout
Thank you for talking about this
Sean is the best coach on you tube, and more important the only with true knowledge
Entirely agree on your list of exercises to avoid. It’s all common sense stuff to professionals like you & I, but unfortunately lots of beginners get fooled by these “fitness influencers” & the nonsense they post just because it looks good on camera.
I agree. A lot of people try and reinvent the wheel or try and look flashy. I've been doing flys and dumbbell presses and my chest looks good.
@@JustcallmeGnarly22 Unfortunately too many “fitness influencers” (I really hate that term) try to stand out for all the wrong reasons, & are unfortunately rewarded for it. We should all try to stand out for the right reasons, because we each have an area of expertise that we’re known for, or we focus on safety first, or healthy weight loss, sports specific training, etc.....
It’s a problem with the current system that causes the algorithm to pick up the craziest nonsense or drama to push out to more people, while quality content that actually adds value is not put in front of people as often. Something needs to change or more people are going to get injured and continue to throw their money away on garbage products or training programs from highly unqualified sources simply because they look good with very little clothing on.
Yes bc we live in a time where it's hard to keep everyone's attention for a long period of time. So now these guys have to try to "teach" us a new sometimes dangerous or just plain useless exercise just to feel like they arent repeating the same info everyone else is. Theres a reason that the basic principles have been around forever bc they work!
@@ManiacFitness I agree. Plus all those people feel like they have to one-up each other or show off their skills by doing some absurd exercises. One prime example of someone who does that who I cannot stand is Scott Mathison, who’s rapidly growing into a big deal on Instagram. His content is highly cinematic, but most of what he shows is totally self indulgent nonsense used just to show off, while he recommends his viewers try it as well. One of the worst on the gram IMO.....and apparently he’s trying to migrate to TH-cam now as well.
Unfortunately guys like us who produce quality content that teaches the real science based approaches are becoming the rarity here, since the bad actors are rewarded with more views by the algorithm when they publish controversial & ridiculous videos.
@@FitLabb I've never heard of that guy yet but from what you say maybe that's a good thing. I'm 36 so I've been doing this long enough to know what works and what is just asking for an injury. I'm not trying to be the strongest guy in the room. Im just trying to look and feel my best so I stick to what I kno works for me. Everyone is diff so we all have to find out what we connect with most and what is the best and safest way to get us to our goals.
Thanks Sean for your quality vidz. I’m back to working out after roughly 15 years and three kids. I’m now over 40 and security is a priority for me. Been learning a lot from watching your content and your explanations are well detailed and make a lot of sense. Keep up your good work.
Greg Doucette and John Meadows advocate for the dip station pad pushdown as a triceps exercise, its like a machine close-grip bench press.
I know this vid is about chest exercises though 😉
I love this I need more. Now I know how to train my chest at home. Will do incline, decline and normal push ups and floor fly's. Because I don't have a bench. Thank you my good sir
I think it all comes down to your goals. For frontal plane strength and pectorals hypertrophy surely the most common exercises are the best. It's not like you have to avoid bench presses (and its variations), dips and flies. And of course strength in one exercise carries over to other activities at least a bit, just like general hypertrophy. But at one point, when you reached a good level of strength, nothing says your goal should be putting on more and more strength only on conventional lifts. Adding a variation here and there is good if you want to. Your message about maximing growth in the most efficient way is solid, but it should always be stressed that it's not a definitive advice, meaning that other kind of training and exercise CAN be useful to try if you have different goals other that bodybuilding. It's this bit of advice that newbies in the fitness communities don't get, and so online wars are created. To wrap my thoughts up: maybe some exercises are shit for a specific muscle but are actually useful for other muscles (like I can see a carryover on deltoids and serratus anterior with the pinch press). That's what people don't get. They think that an exercise is bad for everything.
Thanks Sean
Amazing advice Sean it be good for you to so chest sets to show what's best
OT - The gyms in my country get reopened after a lockdown this Thursday and I cannot wait to start progressively overloading again! It's been a month and a half. I've been trying to substitute gym with running and yoga but it's just not the same.
Everything here.... spot on. 👍
Great information, knowing what not to do is as important as what to do, my doctor told me that doing dumbbell fly was one of the worst things to do if you have any issues such as an impingement, but I see lots of people do them do them at the gym tho
Thank you 😊
Hey Sean. Weighted dips are pretty good in calisthenics because it's easier to weight them than push-ups. If you recommend to not go to all out failure on them, do you think that pairing them with pushups as a finisher is efficient?
Man bro you are spot on these videos 👍👍
Virtual hug for you buddy!..
You are so calm and soothing! Always nice to learn something new from you.
Thank you much
Sean you're my new Jeff Cavaliere. No fake weights here. Everything you said in this video is very true. I hurt myself years ago on dips. We need to see you more without your shirt off and that picture you showed me of when you were in your 20's (in an earlier video) convinced me to follow you (you were crazy JACKED!!). Looking forward to the future of your channel.
Sean can you suggest efficient alternatives to the chest flye of any sort? Big fan of your content you are the most informative fitness content creator on TH-cam!
In my opinion dips should only be done as a tricep exercise and never done with weight. Just too hard on the shoulders to be honest