Over last few months I got better on the dips that my triceps be popping. I think I still need to lose weight because my lower chest still seems underdeveloped
I’ve been small my whole life. I’m 5’7 and I weighed 140lbs last year. I’ve been weight training, and weighted dips with 50lbs strapped to me is my FAVORITE exercise. It feels so good. I’m up to 180lbs now, and yesterday my wife said I looked like I was on steroids. 😅
dude im literally 5'7" and weigh 137lbs currently🤣 But i train alot of martial arts so iv maintained a pretty athletic build. I might try that now that iv read your experience with it.
2:06 - Flat Barbell Bench Press [3:02 - how to do it] Alt. 3:38 - Declined Bench Press 4:36 - Dips |8-12 reps| [5:14 - how to do it] Alt. 5:45 - The DB Benchpress 6:02 - High-To-Low Cable Crossovers [6:39 - how to do it] (1:07 - Simple for Info)
Yeshua Hamashiach is God in the flesh, the Son of God, the Word of God, and he died so that you may be presented blameless in the sight of the Father. And so you may inherit his kingdom. The LORD Yeshua Hamashiach is the only way to the Father and his kingdom. Repent of your sins accept him into your life as your LORD and Savior before it's too late, every day is not guaranteed. John 14:6 Jesus said to him, “I am the way, and the truth, and the life; no one comes to the Father except through Me. May God bless you all.
Once a week I do those cable flies but do metabolic failure. I do three sets working up to maxi failure. Then I do one more set, do as many as I can, drop the weight, max out, drop it all the way to 12 lbs with no break. It has really made a difference for me, im a hard gainer skinny guy. Just another idea for your arsenal
Wow, one of the best instructional chest videos I have ever seen. I loved the summaries on all the studies and how you used them to support your advice. OUTSTANDING, and new subscriber.
Dude this video changed everything for me. I could NEVER figure out why the bench movement only hit my shoulders and arms. My shoulders are wrecked. Need to be careful doing dips too, easy to over do it.
Same. Lifted 15 years ago, found it hard hitting my chest and i got shitty shoulders. Started back now and with all this great youtube advice (from the right channels) It’s made me realise how bad my form was and why I have shit shoulders after only lifting for a year when I was 20 🤦🏼♂️
Totally agree. I stopped working out for a few years and got a bit soft in the chest department. Within 6 months back training top two thirds of chest were good but lower chest was still a bit soft. Dips and decline sorted it out eventually but took a good 12 months but it definitely works.
Quick question brother, I've had a rotator cuff injury in the past and I was doing dips a few times a week then it started hurting a bit. Do I need to find a different exercise or can I still do them and just give my shoulder more rest time. Cause I love dips, I don't want to stop doing them
I’ve been weight training for 18 years….. almost no real gains until 1 year ago when I started doing dips AND every single rep/exercise I do I focus on mind/muscle connection and squeezing the muscle and contracting the muscle to perform the exercise for example on a bench press, I no longer think my goal is to lift up the bar. Instead I focus on my pec contracting to lift up the bar
I use my dumbbells everyday. With push-ups. I’ve been doing some ab exercise. Still struggling putting on muscle on my chest.and looking for my abs! My weight right now 180. I I used to be 200. I need this kind of help. I just hope these will work! I’ll be 55 next month.I want to see a body ! I’m pretty lean.but I still have some lower fat
For the last 18 years I always pressed flat bench and now, able to use an declined bench, im pressing up to 15kg/ 33lbs more. Just because a slightly change of an angle.
and excessive intraocular pressure (eyeball pressure) that can damage retina/optic nerve. seriously, this can lead to blindness eventually especially in anyone with any kind of glaucoma or pre-glaucoma. inversion boots/tables carry the same risk. eyeball pressure skyrockets.
That's really interesting. When I was in HS, our weightlifting coach made a big issue of never arching your back during benchpress. He always told us that it isn't proper form, it would lead to injury, and it wasn't properly using your chest, but other muscles to compensate. Now, decades later, it seems like bad advice.
I nearly quit and let myself go right before we locked down, the thought of just treading water was unbearable. Fortunately my wife encouraged me to buy as many weights and machines as I could find, afford and fit in my garage. She even agreed to come on a 7 hour drive to pick up dumbells with the kids on mother's day, she's a legend. Recently we moved house and now I have a 34 foot by 11 foot, fully kitted out gym. I genuinely feel for you bud and I'm thankful every day that I listened to my wife and did everything I could to keep it up. It wont be long before the gyms will be open and you will be back to where you were.
Thank you very much for this great video. Some of these may seem obvious to people. However i know many of them, specially the beginners need guide like this. Thank you very much and happy new year. God bless
I used to do 3-4 sets with 80kg consisting of 8-12 reps myself. But now I do 60kg 3-4 sets consisting of 12-15 reps where I really really feel my chest pumping. Resulting in me having more gains consistently
If I worked out next to the guy in the blue shirt, makin all those faces, I'd be laughing so hard I'd drop the barbell on my chest for sure. He's freakin hysterical! Glad to see someone with a sense of humor! Great video!!!🏋️♂️🤪
For cheapness: Use exer gene for HL crossovers, you can find them for nearly nothing on ebay. Do Arnold's pushups where the hand are turned 90 degrees inward with fingers pointing at each other. Do dips, you can see Arnold doing these without added weight in his prime, when he weighed 240.
I do all of these on my chest day and for the life of me I cannot tone the sides of my chest( abdominal head) and it’s really frustrating since it makes the rest of my chest not look as tone. Idk what to do!!
1. Flat Barbell Bench Press
2. Dips
3. High-to-Low Cable Crossovers
ez
Thanks captain
Over last few months I got better on the dips that my triceps be popping. I think I still need to lose weight because my lower chest still seems underdeveloped
@@EmmL1223 losing weight definitely helps with the lower pecs
Thanks, dude.
I’ve been small my whole life. I’m 5’7 and I weighed 140lbs last year. I’ve been weight training, and weighted dips with 50lbs strapped to me is my FAVORITE exercise. It feels so good. I’m up to 180lbs now, and yesterday my wife said I looked like I was on steroids. 😅
You still haven't told your wife your on steroids?
@@mataperro818 I’m not though, lol.
The only thing I’m taking is protein and creatine.
@@D71219ONE with a little tren😉
Maybe she has seen some changes🤔
dude im literally 5'7" and weigh 137lbs currently🤣
But i train alot of martial arts so iv maintained a pretty athletic build. I might try that now that iv read your experience with it.
2:06 - Flat Barbell Bench Press
[3:02 - how to do it]
Alt. 3:38 - Declined Bench Press
4:36 - Dips |8-12 reps|
[5:14 - how to do it]
Alt. 5:45 - The DB Benchpress
6:02 - High-To-Low Cable Crossovers
[6:39 - how to do it]
(1:07 - Simple for Info)
Dips are difficult
8:13 did not expect that
😊
Ok
If you can’t do 8-10 dip reps, start with 1-2 for a few days. Within a week or two, you’ll begin to increase 5-10.
or do helped dips with bands
Would like to do dips but my shoulders can't handle my bodyweight, so only assisted dips for me.
I just used the assist and lowered 10lb each workout, now I can do 7 reps with no assist. One month in
I use machine with 5lb resistance because if I use free I feel like my shoulders are gonna explode
the problem is i can do 20 + reps dips and I don't feel like putting weight cause I tried and it kinda hurt my shoulder
In my years of training, decline bench press has given me the best results in developing my lower chest.
I do 65 kgs 4x8-what should be a good weight to start at decline?
@@40eest whatever weight is good for you. I do 15, 12, 10, 8, 6 rep ranges.
@@IWantMyVisionBack ight thanks man 🙏🏻
Yeshua Hamashiach is God in the flesh, the Son of God, the Word of God, and he died so that you may be presented blameless in the sight of the Father. And so you may inherit his kingdom. The LORD Yeshua Hamashiach is the only way to the Father and his kingdom. Repent of your sins accept him into your life as your LORD and Savior before it's too late, every day is not guaranteed.
John 14:6
Jesus said to him, “I am the way, and the truth, and the life; no one comes to the Father except through Me.
May God bless you all.
@@blessed2338 is Yeshua and Jesus the same?
Watch in 1.25X and thanks me later
Tnx
This comment was needed thank you
Normally, I watch videos in 1.5x, so I watch this one in 2X
Thanks. 2x better
Ty
Glad this includes exercises I can do in my home gym with a bench, straight bar, and dumbells.
yeah most of youtube vids tell me to use cables but i dont have cables
Once a week I do those cable flies but do metabolic failure. I do three sets working up to maxi failure. Then I do one more set, do as many as I can, drop the weight, max out, drop it all the way to 12 lbs with no break. It has really made a difference for me, im a hard gainer skinny guy. Just another idea for your arsenal
Good looks!! I'll give it a try!
Wow, one of the best instructional chest videos I have ever seen. I loved the summaries on all the studies and how you used them to support your advice. OUTSTANDING, and new subscriber.
Dude this video changed everything for me. I could NEVER figure out why the bench movement only hit my shoulders and arms. My shoulders are wrecked. Need to be careful doing dips too, easy to over do it.
Same. Lifted 15 years ago, found it hard hitting my chest and i got shitty shoulders.
Started back now and with all this great youtube advice (from the right channels) It’s made me realise how bad my form was and why I have shit shoulders after only lifting for a year when I was 20 🤦🏼♂️
Trust once a while i get a good chest burn on the bench most the time its sholders
Same here ive always felt it in my shoulders more than my chest and just always thought my chest is just super weak..
Alpha busting out those calf raises in the back.
Where
@@emprrah 2:15
It’s rare to see a humble guy giving a very detailed explanation on a humble way. No ego here. Thanks man!
So cool I did it I feel the tension shift to another part of the chest
Looks like I'm watching instructions for an airplane evacuation
Lol
u dont work out do u?
@@ogiedeguzman7375 bad deduction bro
Totally agree. I stopped working out for a few years and got a bit soft in the chest department. Within 6 months back training top two thirds of chest were good but lower chest was still a bit soft. Dips and decline sorted it out eventually but took a good 12 months but it definitely works.
Quick question brother, I've had a rotator cuff injury in the past and I was doing dips a few times a week then it started hurting a bit. Do I need to find a different exercise or can I still do them and just give my shoulder more rest time. Cause I love dips, I don't want to stop doing them
Very informative & educationally informative! Thank you.👍🏾
Bruh what
Glad to see everyone and their mother that’s stepped into a gym now giving advice on TH-cam
These workouts actually work well tho
Wait what do you mean?
Wait what do you mean?
I learned something.
The answers I was looking for. You're a gentleman, a scholar, and a G.
Great video bro straight to the point just what I was looking for. Not over talking about nothing and showing off your body!
Guy at the gym told me lower chest didn't exist lol
These sorts of vids are gold. No bla bla bs and dont do this n that. Right on to informative sets.
If you look at positively I believe every video teaches you something , as long as it makes you think it’s worth watching
2:05 video actually starts ur welcome
Ngl the first 2 minutes were prolly more useful
thanks
0:08 I love this guy 😂😂
The best TH-camr for this topic explaination and other topic like wise is Jeet selal
Reverse grip pushups work extremely well also.
I watched these two guys for years but don't see them in the new vids. I preferred seeing them.
The guy who has been goofing and doing all the wrong movements has a better pecs than me😭
It's a dummy yaar making us understand
I’ve been weight training for 18 years….. almost no real gains until 1 year ago when I started doing dips AND every single rep/exercise I do I focus on mind/muscle connection and squeezing the muscle and contracting the muscle to perform the exercise for example on a bench press, I no longer think my goal is to lift up the bar. Instead I focus on my pec contracting to lift up the bar
Either you're over training or you're not eating enough more protein make sure you get that burn try to push past failure
This is the best workout tutorial I’ve ever seen! Thanks my mna
Perfect video man, these are the kind of videos we need 👌🏽👌🏽
How to build your chest when you have a bad shoulder always slipping out of place
More useful than any other video ive watched. Thanks.
I'm at 9 solid dips. Can't wait to be able to do 12 reps.
U hit that 12 ?
@Joshua Goudie I did actually. I remember counting them. 12.
@@PrimeHaven congrats man. Keep pushin
This video have the best background music
That alpha dude be going ham 😂😂
The man in blue t-shirt pretty much solved my real problems to each exercise.
Thanks i really needed this lol i really need to build my lower chest correctly i knew i wasnt
fuck it, the journey starts now gentlemen. god speed
The background music it's just awesome 😂😂
Definitely! Sounds like a west coast beat!
I tried this and it works love it. Thanx heaps from Sydney Australia.
This is very inspiring and helpful. Thanks
Didn't know this before but after focusing on back on chest for a year, I am 3/4 of an inch taller. No joke. is this normal?
2:55 best information
Damn that guy actually has my dream arms and shoulders.
Straight Bar chest dips are also superb for lower chest 👍
Thanks man been on them, for awhile others have noticed
Another good and informative and entertaining video. Just subscribed. Keep up the good work. 👍
Incline push ups - the best squeeze you can get out of all of the exercises mentioned in thevid
Oh yh that’s a good exercise for chest, I completely forgot about that
Well yeah it focuses on the lower pecs lol .
I love this channel, It is funny yet very informative, no B.S.
Thanks! My new apartment has a really nice gym with pretty much everything I need but no decline bench, so this helps a lot!
you could put a couple plates under the front of a flat dumbbell bench to create a slight decline if you wanted to do decline dumbbells
@@NJN23 Good call, I appreciate it!
Nice 👍🏽. Definitely helpful exercises to target the lower chest.
I do have a lot of chest workouts as well!
I use my dumbbells everyday. With push-ups. I’ve been doing some ab exercise. Still struggling putting on muscle on my chest.and looking for my abs! My weight right now 180. I I used to be 200. I need this kind of help. I just hope these will work! I’ll be 55 next month.I want to see a body ! I’m pretty lean.but I still have some lower fat
Starts at 2:05
No it doesn't
Christian Alexander yeah it does
I just wrote down each and everyone of this. heading to the gym now.
Straight to the point thank you
For the last 18 years I always pressed flat bench and now, able to use an declined bench, im pressing up to 15kg/ 33lbs more. Just because a slightly change of an angle.
i love seeing alphaman so hilarious 🤣
This video is outstanding. Simple and easy to follow.
all I need Is the three work outs, why is it +8 minutes
Because it isnt made to appeal to one person's desires. I found the anatomy most helpful in this.
1.25 speed. He talks so slow
Goldfish brain eh?
What do u expect? Build chest in 2mins?
@@WOW0605 um no what he’s talking about is he’s taking so long to get to the point of the video
3 exercises but it takes 8 minutes for him to explain
Good stuff. I’ll try next week! 👊🏻
Just saying, be careful with the decline. Too much pressure in your head from being at that decline while lifting a lot of weight can cause stroke.
and excessive intraocular pressure (eyeball pressure) that can damage retina/optic nerve. seriously, this can lead to blindness eventually especially in anyone with any kind of glaucoma or pre-glaucoma. inversion boots/tables carry the same risk. eyeball pressure skyrockets.
Dudes got my grandparents paper cups on his pants...
That's really interesting. When I was in HS, our weightlifting coach made a big issue of never arching your back during benchpress. He always told us that it isn't proper form, it would lead to injury, and it wasn't properly using your chest, but other muscles to compensate. Now, decades later, it seems like bad advice.
It is bad advice. Arching your back protects the shoulders
Incline bench
Flat bench
Cables
Is all you really need in my OPINION.
Anything else is a extra credit 💪🏾💯
I'm sick of the pandemic!!! I miss the gym sooo. You can only do so much at home with a bench bar, weights and dumb bells
Mark Kellerman trust me ur not the only one lol
You mean the plandemic?
Correct.. I know how it feels.
I nearly quit and let myself go right before we locked down, the thought of just treading water was unbearable. Fortunately my wife encouraged me to buy as many weights and machines as I could find, afford and fit in my garage. She even agreed to come on a 7 hour drive to pick up dumbells with the kids on mother's day, she's a legend. Recently we moved house and now I have a 34 foot by 11 foot, fully kitted out gym. I genuinely feel for you bud and I'm thankful every day that I listened to my wife and did everything I could to keep it up. It wont be long before the gyms will be open and you will be back to where you were.
Very useful. I’ve been trying to teach my body to do dips, and an assisted dip machine at my gym helps out a lot.
Good info! Might want to mention decline press has been known to cause torn pectoral muscles personally I would avoid that one but to each their own
they actually removed the decline bench from my gym, I was wondering why we can't have it...could be this
U could probably still do decline but with lesser weight to not hurt yourself and still get gains maybe lighter weight im assumin
May as well just do dips instead
@@oahuguppyguy5797 yea dips will do the job
Well explained. Simple and straightforward.
Thank you very much for this great video. Some of these may seem obvious to people. However i know many of them, specially the beginners need guide like this. Thank you very much and happy new year. God bless
I tried the "alpha" workout demonstrated by the guy in the sweet pants and it works great!
for dips, use a railing or olympic rings/TRX for bulgarian dips, really hits the lower pecs
This is true. I just can’t get the lower pecks to grow. Thanx for this
After a month check - Did it work?
@Skipper Sargent Sooo would you recommend this?
Really good, easy to follow tips here. Great job.
Thank you so much for this video. Keep up the great work on yourself.
Good vid, bro 🔥
I get much better results from doing pushups every other day than I ever got with bench presses!
My guees is that your bench presses were to heavy, causing your body to use a lot of other muscles than chest muscles to lift the weight
I used to do 3-4 sets with 80kg consisting of 8-12 reps myself. But now I do 60kg 3-4 sets consisting of 12-15 reps where I really really feel my chest pumping. Resulting in me having more gains consistently
This video was so ez to understand and structured so nicely very helpful 10/10
he sounds like chills
If I worked out next to the guy in the blue shirt, makin all those faces, I'd be laughing so hard I'd drop the barbell on my chest for sure. He's freakin hysterical! Glad to see someone with a sense of humor! Great video!!!🏋️♂️🤪
0:03 who's this guy?
He is amazing body builder 😲😲
What a workout? 🙄He is dedicated body builder 😱🤪🤪🤪😂😂😂😂🤣🤣🤣
😂😂😂😂😂he is mad
Dips is the best exercise ever for my chest. The next day my chest is always crazy sore...
Verry explicit never seen this before , like from my side.
Thanks for this dude, subscribed!
This Voice sounds kinda like the guy who narrates the movie GoodFellas
Now that you mention it HE DOES!!
Great vid! Thank you. Subscribed!!
Great video 👍 looking forward to trying these exact exercises. Great beat too. Sounds like old-school tracks on wax
Thanks for the tips, man!
The beat sync with his chest the first 5 seconds
Great info!
Watching this cos I want to get a flatter chest and more pec looking
CARRRRN PIES, FIRST ROUND AGAINST BULLDOGS
Doing these to get rid of my gyno 😅
For cheapness:
Use exer gene for HL crossovers, you can find them for nearly nothing on ebay.
Do Arnold's pushups where the hand are turned 90 degrees inward with fingers pointing at each other.
Do dips, you can see Arnold doing these without added weight in his prime, when he weighed 240.
Push up 50-100 a day is my suggestion when you at home.
Does that work well?
@@viizetemper3568 yeah, it works just fine. Just try it out, you can see the different in just a week. Not a promise but worth trying 😃
It's good but you still need an exercise like the rows in the video to get your arm and chest past center of your body.
Great help thank you..... your face killed me when you were showing people doing the movements incorrectly 😂
I do all of these on my chest day and for the life of me I cannot tone the sides of my chest( abdominal head) and it’s really frustrating since it makes the rest of my chest not look as tone. Idk what to do!!
Same bud!
I love decline bench press 💪🏼 💜
2:08
Great information. Keep up the great work.
Sadly all the gyms are closed here . LOL
Lolamus prime
Build a gym at home.