@@davida6919 Peter is saying to do exercises that strengthen your core so that when you do those rows, you do not injure yourself. Instead of crying about past injury, or worry of injury which leads to avoidance of that exercise, just strengthen the core, and then this exercise is not an issue.
If ahh my trying it’s overrated in my opinion I’ve grown my pecs normal without doing a bench press just incline dumbell press and pec deck is enough for me
A lot of people over the last several years have been saying its an overrated excercise because its not maximally stable and doesnt converge. This has led to its rating going down significantly from where it had been for all of lifting history before then, making it now, underrated.
THANK YOU! Trap bar deadlift option is a great alternative especially for those working on form, have mobility issues, and longer legs that don’t allow for a great reach when attempting the barbell deadlift
@@shaqitup respectfully disagree. I mean if you’re just flat out not performing them right then sure they are bogus. But they’re still a viable alternative for people with back and lumbar issues. Also, the vast majority of people are not competing for powerlifting competitions, so modifying the exercise for someone trying to build muscle, be healthy, and still deadlift heavier weights. This comment is just straight condescending and that sort of hate should be left in your own head. It’s not productive conversation. In the words of Joey Swoll, mind your business and do better
Deep horse stance zercher good mornings are godly. Doing them with a deep knee bend but keeping the shin vertical gives the most amazing stretch on the glutes, im unbelievably sore for days with that movement. The horse stance gives extra room to go lower without the barbell hitting the knees too much and the feeling on the core is insane.
Agreed. I stopped worrying so much about how many reps per set (10+) and getting my chin way over the bar and started only focussing on proper scap and lat activation and have grown a lot. I do alternate and still hit full ROM but those are different goals and purposes
What's so great about a pull up for back development? The pull up hits a smaller muscle more (rear delts) to get to a larger muscle (lats). You could just do a specific cable or machine row movement to hit more lats directly.
I’ve found more success following your advice vs the majority of the training tips I’ve learned on TH-cam. Pull-ups, dips, bench. RdL and bent over rows… people just train ‘optimally’ who can’t do ten pull-ups. Old school baby !
Dips are insane for triceps. I just don’t get people not doing them. I mean first it is important to prioritize the joints by being able to do 20 dips at least but then you can go weighted with your classical rep range
@@user-xk4cq6pt9f Most people can't perform dips, that's why. I personally do them weighted, chest-biased and they really built my chest, especially when you look at them from the sides.
I was shocked to find out someone who speaks my language, facts are valued, and this guy has my values, I was also surprised to see that he says exactly the same stuff I say, the barbell row comment was word for word
Bench press ain’t underrated and the pull up is literally the squat for the upper body. My back is my absolute best body part cuz of it. Good video btw
A compound exercise does not "build more mass" if your only goal is building muscle, isolation is the way to go. And I emphasize: IF your only goal is to build size
I prefer the cable row and lat pulldowns over pullups and barbell rows. The cable variations give a more consistent tension and are easier on the joints or lower back. it feels like my muscles are more engaged.
I would definetly swap barbell bench press to db bench press. And probably swap trapbar deadlifts for zercher squat or front squats, since you already got RDL
Weighted dips are underrated, if your shoulders are strong enough. Have you ever seen someone SMALL doing dips with their bodyweight attached to the belt? Me neither.
Dude weighted dips are a priority for me. My whole upper body had blown up in the time it took me to work up to 3 sets with a 45 pound plate. Now I'm doing two 45s and a 25 and I'm still blowing up.
you know what? i barely did bench pressing and focused only on weighted dips for 3-4 months and when i came back 3 days ago to test my bench, boom! instant 10lbs PR
How tf is bench underrated💀💀???? Most gym goers do bench press and I guarantee you if 90% of bench pressers spent more type doing cables where they can really feel it in the muscle instead of trying to hit power lifer prs and messing up their shoulders, more people would have better chests. IMO, it is cables and smite mechanics that actually the most underrated. I’m not saying everyone has to do them, more an I say it’s complicated, there is simply actual nuance involved and older does not equal better
It's underrated in the sense that a lot of lifters that think they know it all give bench a bad rep. "Oh it's not a functional useful lift for real life purposes" "Military press is more useful for real life strength" "When are you ever laying down pushing something up with your chest?". It gets an unfair amount of criticism for a lift that's proven to be a very good compound exercise guaranteeing results on chest, tris and more.
@@tamimhusain3376not really underrated. Bench press is the king of traditional chest workout ever since bodybuilding was modernized. It's given a bad rep cause all studies has proven that pec flys give more chest activation and cables give more triceps acrivation. Isolation will always produce more hypertrophy in targeted muscles than compound movements. Bench press is more of a 'demonstration of strength' nowadays but can still be used in optimized training routine by adding pec flys and ropes until failure for the majority of the workout.
@@fbiagent6456 You do realise you're just supporting the same point I'm making? Of course it is the king of the chest exercises. That's what I'm saying. But a lot of people don't see that and it's getting that bad rep from some of the lifting community for exactly for one of the reasons you've just pointed out.
@@tamimhusain3376 that's why i said it's king of traditional chest... Cause they do it out of tradition thru gym culture and not backed by science at all. Studies show that do pec fly and ropes if you want more hypertrophy, bench press volume is just wasted energy but you can still do it if you really love bench pressing. My point is it's not underrated, it is overrated because of bro science and you are one of them who believe it just because tradition says sim
Maybe u r really flexible...... I too have the same problem..... When I lock my knees only then I feel my hammies..... I would say increase the load a little bit then u might feel them otherwise just stick to machine at this point.... With time mind muscle connection will become better and u will feel them even more
Trap bar is not safer. There's a lot of heavy lifters who say that what makes the street more safer for deadlifts is the fact that the mass of weight can't swing around your body and glides ever so slightly along the front of your shins and thighs to create a straight bar path over the center of your foot, which is ideal for lifting. The only risk with deadlifts in general is when you eagle lift and lift way beyond your means and that can happen with a straight board or a trap bar. But what makes the trap bar more unsafe is even with a slightly lighter weight that room for it to swing around off of center of your foot can tweak your back and injure you more likely than the straight bar. So just because you're swollen from steroids doesn't mean you know what you're talking about
How are RDLs, rows, bench, or pull-ups under rated. I suppose it depends where you live or where you work out or what crowd you hang around. But at my gym, people are literally doing all of those all the time. The only one I rarely see people do is the trap bar deadlift.
Love how all the little guys say "bench press is bad for you just do pushups and dumbell press" like bro do you have any idea how bad pushups are? You're suicide gripping the floor at 90° the whole time! Think about what that does to your wrists. I can't even do pushups anymore without unbearable shooting pain where the wrist meets the hand.
Any influencer that says pull ups are not optimal for both building thick muscle and strength should be turned off immediately. They’re talking out their ass
You kind of contradicted yourself with the last one. ”A safer alternative is always better for muscle building purposes”. While you still had the bench press in there. Some sort of machine press for the chest should then be better than the bench press. Or am I getting it wrong here
Barbell row is heavily overrated. If you’re trying to target your back there’s no need to have glutes and hamstrings in there. It’s better to do chest supported row
Flat bench literally works the tricep bracii and front delt more than the chest at higher rpe. It's a good exercise, but if you're goal is specifically chest training, incline bench, db flat or incline press, cable variations, pec deck, converging press, and whatever else are better.
I've always stuck to the old school 🏫 ways with my work outs, cause the methods are proven that they work. Don't really care much for all these so-called "influencers." Just because you have a social media account, doesn't make ya an expert 👎🏽
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Love these words "Don't cry about it " it's like telling you stop remembering the pain .
No. To stop fearing reinjury and work on your core to *_AVOID_* injury.
If I’m correct, to avoid lower back tension, you have to engage your core for that exercise right?
@@davida6919 Peter is saying to do exercises that strengthen your core so that when you do those rows, you do not injure yourself. Instead of crying about past injury, or worry of injury which leads to avoidance of that exercise, just strengthen the core, and then this exercise is not an issue.
@@davida6919Lower back is part of the core. You need to brace both your abdominals and your back.
there should not be a lot of pain, at least not in the back
Bro called the benchpress underrated
If ahh my trying it’s overrated in my opinion I’ve grown my pecs normal without doing a bench press just incline dumbell press and pec deck is enough for me
@@Unlocked985
How much weight do you use for the incline dumbbell?
😂😂 that the main ingredient.. Every time I bench press, my chest swells up like a balloon
@@Unlocked985so you gay
A lot of people over the last several years have been saying its an overrated excercise because its not maximally stable and doesnt converge. This has led to its rating going down significantly from where it had been for all of lifting history before then, making it now, underrated.
THANK YOU! Trap bar deadlift option is a great alternative especially for those working on form, have mobility issues, and longer legs that don’t allow for a great reach when attempting the barbell deadlift
Those are alll incredibly bogus excuses.
@@shaqitup respectfully disagree. I mean if you’re just flat out not performing them right then sure they are bogus. But they’re still a viable alternative for people with back and lumbar issues. Also, the vast majority of people are not competing for powerlifting competitions, so modifying the exercise for someone trying to build muscle, be healthy, and still deadlift heavier weights. This comment is just straight condescending and that sort of hate should be left in your own head. It’s not productive conversation. In the words of Joey Swoll, mind your business and do better
This dude is a monster, freaking Death Star shoulders! Love his advice! To the point, no complicated jargon that people don’t understand.
He may let you blow him, ask.
Deep horse stance zercher good mornings are godly. Doing them with a deep knee bend but keeping the shin vertical gives the most amazing stretch on the glutes, im unbelievably sore for days with that movement. The horse stance gives extra room to go lower without the barbell hitting the knees too much and the feeling on the core is insane.
I love starting off back days with pullup variations 💪🏻
A great way to build up back width.
Agreed. I stopped worrying so much about how many reps per set (10+) and getting my chin way over the bar and started only focussing on proper scap and lat activation and have grown a lot. I do alternate and still hit full ROM but those are different goals and purposes
THIS!
Cables are better than bench for rom and stretch on eccentric. Same goes for dumbell bench
What's so great about a pull up for back development? The pull up hits a smaller muscle more (rear delts) to get to a larger muscle (lats).
You could just do a specific cable or machine row movement to hit more lats directly.
Bro I’ve gotten so strong from the things I’ve learned from you over the past year. Just wanted to thank you for the inspiration and knowledge. 💪🏾 💪🏾
Love this guy. "Dont cry about it"
Love your content brother! Keep up the good work!
I like this dudes straight to the point videos.
Love your content man very informative and helpful
I’ve found more success following your advice vs the majority of the training tips I’ve learned on TH-cam. Pull-ups, dips, bench. RdL and bent over rows… people just train ‘optimally’ who can’t do ten pull-ups. Old school baby !
Sound advice…nicely articulated
These are all been priority exercises in my routine. Great advice
Good list, I'd put dips up there.
Dips are insane for triceps. I just don’t get people not doing them.
I mean first it is important to prioritize the joints by being able to do 20 dips at least but then you can go weighted with your classical rep range
The exercise that grew my shoulders, chest and triceps the most are dips. They are hands down one of if not the best push exercise.
My elbows and shoulders cant even take 5 dips. Dont think my joints like that exercise.
@@KuroYTenshi that’s why especially you have to strengthen it first. Have a fast positive and do the negative extremely slow, that helped me.
@@user-xk4cq6pt9f Most people can't perform dips, that's why. I personally do them weighted, chest-biased and they really built my chest, especially when you look at them from the sides.
Use to hate barbell rows I've come to love them.
these are under rated I been doing all these since I started lifting all the time in every work out
Agreed on all except bench. Incline is the true underrated one. Inclined movements are always better for an aesthetic chest.
This guy has the best channel on this stuff.
I was shocked to find out someone who speaks my language, facts are valued, and this guy has my values, I was also surprised to see that he says exactly the same stuff I say, the barbell row comment was word for word
Very glad I do all of these cause I workout at home.
Love the trap deadlift. Don’t see it much in gyms. At least not in the one I go to.
This man getting me back to the barbell row.
You’re the best, Peter!
And this is why this man has the most functional and aesthetic exercise selection
Switched to trap bar years ago, 5 plates on each side feels way better afterwards than a straight bar where sometimes I’d have stress in my lower back
Started incorporating weighted pull-ups to my routine lately and I feel the stongest I've ever felt in all my 6 years of lifitng.
Martin rios jumping with joy rn
Great video
Yes. Old school always yield the desired results.
Nice list.
Please make a video describing the difference between RDL, Stiff leg DL and conventional DL
Content as solid as the muscles I've built... following YOUR advice.
I've not seen anyone call these underrated. And RDLs and Bench Presses are among the most popular resistance exerxises, period.
I start my leg sessions with 4x5 trap bar deadlifts and im noticing leg gains since swapping it for squats 👍
Reverse grip barbell rows are my favorite exercise
Bench press ain’t underrated and the pull up is literally the squat for the upper body. My back is my absolute best body part cuz of it. Good video btw
Bench Presses
Pull ups
Barbell Rows
RDLs
Trap Bar Deadlifts
i personally like the trap bar for deadlifts. Whenever I would use the straight bar i felt off-balance and it hurt my back
A compound exercise does not "build more mass" if your only goal is building muscle, isolation is the way to go. And I emphasize: IF your only goal is to build size
These are staples in my routine .
I prefer the cable row and lat pulldowns over pullups and barbell rows. The cable variations give a more consistent tension and are easier on the joints or lower back. it feels like my muscles are more engaged.
your losing the benifits of core and lower back stregthaning for a very small gain in muscle growth.
@@lanceoakley796 I do deadlift and back extensions already. U say low gains, but for me it hits the spot.
Thank you
I decided to “like” this video when you said don’t cry about it 😂
Can you make a video about how to balance axial loading
I dunno if I would call one of, if not THE MOST, popular exercises (bench press) underrated.
I would definetly swap barbell bench press to db bench press.
And probably swap trapbar deadlifts for zercher squat or front squats, since you already got RDL
Weighted dips are underrated, if your shoulders are strong enough. Have you ever seen someone SMALL doing dips with their bodyweight attached to the belt? Me neither.
Dude weighted dips are a priority for me. My whole upper body had blown up in the time it took me to work up to 3 sets with a 45 pound plate. Now I'm doing two 45s and a 25 and I'm still blowing up.
you know what? i barely did bench pressing and focused only on weighted dips for 3-4 months and when i came back 3 days ago to test my bench, boom! instant 10lbs PR
Does ur dips strength go up faster than weighted pull
@@timothymanurung4835just curious why you decided to put bench on the back burner in favour of weighted dips?
I did it too because dips are better for calesthenics skills @@rebelsociety
Bench press isn’t underrated if everyone does it and everyone loves it
If life had patch notes RDLs would get nerfed. God tier movement.
i love barbell row but unfortunatly i suffer from backache
How tf is bench underrated💀💀???? Most gym goers do bench press and I guarantee you if 90% of bench pressers spent more type doing cables where they can really feel it in the muscle instead of trying to hit power lifer prs and messing up their shoulders, more people would have better chests. IMO, it is cables and smite mechanics that actually the most underrated. I’m not saying everyone has to do them, more an I say it’s complicated, there is simply actual nuance involved and older does not equal better
It's underrated in the sense that a lot of lifters that think they know it all give bench a bad rep. "Oh it's not a functional useful lift for real life purposes" "Military press is more useful for real life strength" "When are you ever laying down pushing something up with your chest?".
It gets an unfair amount of criticism for a lift that's proven to be a very good compound exercise guaranteeing results on chest, tris and more.
@@tamimhusain3376not really underrated. Bench press is the king of traditional chest workout ever since bodybuilding was modernized. It's given a bad rep cause all studies has proven that pec flys give more chest activation and cables give more triceps acrivation. Isolation will always produce more hypertrophy in targeted muscles than compound movements. Bench press is more of a 'demonstration of strength' nowadays but can still be used in optimized training routine by adding pec flys and ropes until failure for the majority of the workout.
@@fbiagent6456 You do realise you're just supporting the same point I'm making? Of course it is the king of the chest exercises. That's what I'm saying. But a lot of people don't see that and it's getting that bad rep from some of the lifting community for exactly for one of the reasons you've just pointed out.
@@tamimhusain3376 that's why i said it's king of traditional chest... Cause they do it out of tradition thru gym culture and not backed by science at all. Studies show that do pec fly and ropes if you want more hypertrophy, bench press volume is just wasted energy but you can still do it if you really love bench pressing. My point is it's not underrated, it is overrated because of bro science and you are one of them who believe it just because tradition says sim
If a safer alternative is superior for muscle building then why do bench press over a cable press?
How much weight do you do for RDLs? Its hard to tell
I never feel my hamstrings in rdls and yes I am doing it in good form
Maybe u r really flexible...... I too have the same problem..... When I lock my knees only then I feel my hammies..... I would say increase the load a little bit then u might feel them otherwise just stick to machine at this point.... With time mind muscle connection will become better and u will feel them even more
So compound exercises
I already incorporate 4/5of these already so I feel good::::: don't cry about it 😂😂😂😂😂
There’s “trainers” that say the flat bench press is the worst exercise for chest. I beg to differ!
Should you really be bent over almost 90 degrees on a bbell row?
Truth
Contradicting your own words . Nice
Not a single exercise listed is underrated.
Db RDL better than barbell?
Unless you’re a competitive bodybuilder or going for a really big PR take that belt off. This has helped a lot when it comes to lower back health.
Trap bar is not safer. There's a lot of heavy lifters who say that what makes the street more safer for deadlifts is the fact that the mass of weight can't swing around your body and glides ever so slightly along the front of your shins and thighs to create a straight bar path over the center of your foot, which is ideal for lifting. The only risk with deadlifts in general is when you eagle lift and lift way beyond your means and that can happen with a straight board or a trap bar. But what makes the trap bar more unsafe is even with a slightly lighter weight that room for it to swing around off of center of your foot can tweak your back and injure you more likely than the straight bar. So just because you're swollen from steroids doesn't mean you know what you're talking about
Rios brothers would be proud
never seen a bodybuilder tell you to build your core with a back exercise
Rios twins approved
Bro started his underrated exercise list with bench press and pull-ups 😂😂
Why is trapbar DL safer?
How are RDLs, rows, bench, or pull-ups under rated. I suppose it depends where you live or where you work out or what crowd you hang around. But at my gym, people are literally doing all of those all the time.
The only one I rarely see people do is the trap bar deadlift.
Mostly agree, but trap bar is a pass for me. if it didn't hurt my shoulders I'd consider it. but nothing with that grip makes the cut for me.
Love how all the little guys say "bench press is bad for you just do pushups and dumbell press" like bro do you have any idea how bad pushups are? You're suicide gripping the floor at 90° the whole time! Think about what that does to your wrists. I can't even do pushups anymore without unbearable shooting pain where the wrist meets the hand.
Any influencer that says pull ups are not optimal for both building thick muscle and strength should be turned off immediately. They’re talking out their ass
Bench press isnt underrated. Its the most done exercise.
Nautilus lat pullover #6
Trap bar deadlifts are sooo underrated. Too many people focus on the #s for big lifts. No thanks
"underated" *says literally the most common one*
It doesn’t converge what? Can anyone explain
dips
You kind of contradicted yourself with the last one. ”A safer alternative is always better for muscle building purposes”. While you still had the bench press in there. Some sort of machine press for the chest should then be better than the bench press. Or am I getting it wrong here
Barbell row is heavily overrated. If you’re trying to target your back there’s no need to have glutes and hamstrings in there. It’s better to do chest supported row
Agreed
No dips?
You know this guy is good when the most “unconventional” exercise he recommends is a trap bar deadlift!
How come the bench press is underrated? It might be the most performed exercise.
What makes a barbell build "more mass than cables" lmao
I don’t think these really qualify as underrated… I mean with exception of the squat not being on here, these are basically the best movements to do.
So basically compound workouts
Bench builds more what?
Bro did u even try a seated cable press?
Correct
The people who criticize the flat bench press just don't have the skill to use it for muscle building
I like flat bench but the only downside is that when you cut you will probably get weaker
Flat bench is good, but I’m sorry there is better. Just because old school guys 🤡 did it doesn’t make it superior
Flat bench literally works the tricep bracii and front delt more than the chest at higher rpe. It's a good exercise, but if you're goal is specifically chest training, incline bench, db flat or incline press, cable variations, pec deck, converging press, and whatever else are better.
@@Joseph69923 spot on 👌
@@gymbroski4783ur chest is probably flatter than a pancake
Can't emphasise safety enough, I put my back out and it wasted 6 months
trap bar is not a safe alternative for conventional!
Your upper arm surely converge during bench press...
I agree pill ups are great but saying because old school bodybuilders done some you should is silly,
90% of dudes crying about optmal exceridsies dont even bench 225 and if they do they grind it for 3-4 reps
I've always stuck to the old school 🏫 ways with my work outs, cause the methods are proven that they work. Don't really care much for all these so-called "influencers." Just because you have a social media account, doesn't make ya an expert 👎🏽