@@Fitafterfifthy You know what the best part it is ? Youre the first person to respond to my comment cus of my problems. Do you mind if i email you. kind regards Steve from the Uk
For chest I alternate between 4 sets of vertical bench press, incline press and incline flyes, i just love to go for higher reps, no more joint pain its amazing.15-20 reps
You want more chest activation do more bench press reps. 4 sets of 12 if you fail any of the sets you have to do a 5th drop set. Drop work weight by 35% for drop set.
Thank you, I have been working out regularly for the past 15 years and was not satisfied with pectoral development and recruitment. I have done your suggestion a few times now (substituted dip machine with Regular dips but with my feet supported by a box). Went to my regular push day workout and did notice a lot more chest activation during dumbbell presses. Too soon to see actual gains but will continue this for a few months. Cheers
Sir I have been following you technique of elevated pushups then followed by ring dips couple of sets and the chest is worked out with a massive pump/soreness.
Thanks for the tips, - always something new to learn no matter how long we workout 👍. But these days, for the first time, I have elbows issues when I bench press or push-up. Maybe it’s my skull crusher that I loved so much or close grip bench press. Maybe The age too 😊. If you have any tips on this it will be interesting to hear.
I'm 41...what is a solid 3 day split you would suggest? I know nutrition and recovery is key..but I want to put on about 15lbs of muscle in the next 2 years or less.
After bench I typically go to inclined dumbbell presses to exhaust what chest muscles I have left. I may try this approach and see what it does for me.
I’ve been struggling with getting lean! I do lift weights everyday with dumbbells! I try to work on my chest ! Getting s s! I just turned 56! I needed this! Thank you
You need shoulder stability for bench press. It's probably not a good idea to pre-exhaust the front delts unless it's to do flys. It might lead to rotator cuff issues, especially if you're over 50.
Only if you’re going heavy. The entire purpose of bodybuilding is to cause maximum hypertrophy, and not increase overall body strength. Pre-exhaustion has been used by bodybuilders for decades.
@@thetowndrunk988 This channel is Fit After 50. It's more important to be strong in old age, than big. I work on strength and whatever mass comes with that is okay, but I definitely not interested in bulking up at age 60. Being overweight when old can be bad regardless if it's muscle or fat (of course, muscle still being better than fat). I want to be athletic, not a bodybuilder. But you're are correct: if you are lifting light, doing high reps, and not training to failure; shoulder stability shouldn't be a big issue. That's why I said it's okay to pre-exhaust the delts before doing chest flys (which already don't use much delts). Many older adults already have bad shoulders, why take the risk?
@@jakubchrobry3701 You can still lift to failure, as long as the working weights are light. And there’s absolutely no advantage to 50+ year olds doing heavy compound movements. You can still have plenty of functional, day to day useful strength, training in higher rep ranges, bodybuilder style. I gave up powerlifting as I got older, because it does eventually start wearing on the joints.
@@thetowndrunk988 I'm not lifting big weights. I'm doing 215 lbs sets of 5. I would rather do this than 145 lbs sets of 20 (which would be the equivalent per 1 RM calculators). I'm not sure taking either of these sets close to failure would be safer than the other. I would prefer not to have my front delts pre-exhausted with either of these sets, but I suffered from a frozen shoulder three years ago.
I HAVE ALWAYS FOUND ALTERNATING BETWEEN A PRESSING MOVEMENT FOLLOWED BY A FLYE OF SOME TYPE OR VICE VERSA SEEMS TO WORK BEST FOR ME(ex: INCLINE PRESS FOLLOWED BY INCLINE FLYES OR MACHINE PRESS FOLLOWED BY CABLE CROSSOVERS ETC)🤔👌👍💪🇨🇦🇺🇸
Okay i confess, one of my fav chest exercises, is with good old under every bed , bullworker yep stretching, bear hugging, maybe it's because I've done it for years with martial arts conditioning training, although I never miss the basics, benching and push ups , one more week coach and I,LL report back on the experimental, one final light set to failure results 🏴 happy healthy peace ✌️
Have started to use gymnastic rings for chest workpots, 3sets per upper mid lower chest suppinate wrists at top pf movement with a short hold. 69 years old
For me rings are the best option for chest gains. Easier on the joints. When I went back to regular push ups and dips to test my progress I almost doubled my reps after 2 months on the rings. PLUS THEY MAKE EXERCISE FUN!!!
Try cable crossovers or diamond push ups - incline press with single dumbbell hands together straight up from chest also could work. These are my choices but you can find many others
I do my half of my push-ups with my feet our ottoman footrest! I do take breaks ! Then I go back and do more push-ups! Then I finish doing pushups on our floor! Sometimes I push up on my dumbbells!
I am 69 and train 5 times a week. Always as heavy as i can and back (piramid) The reasen to do that is because when you get older you need power more then ever.
Doubt I could do more than 10 regular push-ups, never mind with my feet in the air. I’m over 250lbs… 😂 I also never to rarely get this feeling of “pump” in anything. Just burning and exhaustion, usually in my arms. I’ve studied every form cue out there, and do my best, so I’ve concluded that “pump” in anything other than biceps is something that happens to other folks.
There’s many other exercises you can do in the place of these I’ve mention. Just follow the fundamentals of it & you’ll be good. Keep tuning in & getting tips & we’ll get you there! 💪🏻
These videos you do are a gr8 learning curve for me. I have severe COPD and had a heart attack last year but on the mend now.I'm 57yrs old
Glad you’re doing better!
@@Fitafterfifthy You know what the best part it is ? Youre the first person to respond to my comment cus of my problems. Do you mind if i email you.
kind regards Steve from the Uk
For chest I alternate between 4 sets of vertical bench press, incline press and incline flyes, i just love to go for higher reps, no more joint pain its amazing.15-20 reps
Elevated pushups are 🔥
Absolutely! I do those twice a week and have seen great results.
You want more chest activation do more bench press reps. 4 sets of 12 if you fail any of the sets you have to do a 5th drop set. Drop work weight by 35% for drop set.
nope- do more fly movements
Thank you, I have been working out regularly for the past 15 years and was not satisfied with pectoral development and recruitment. I have done your suggestion a few times now (substituted dip machine with Regular dips but with my feet supported by a box). Went to my regular push day workout and did notice a lot more chest activation during dumbbell presses. Too soon to see actual gains but will continue this for a few months. Cheers
Awesome! Thanks for the update
Great video. Very useful strategy for flipping the body's usual muscle recruitment process.
Thank you watching
Before closed grippe bench press, doing incline Dumbbell press 15/30/45/60° // after benching dumbell fly at 15°
Sir I have been following you technique of elevated pushups then followed by ring dips couple of sets and the chest is worked out with a massive pump/soreness.
This is awesome to hear! Thanks for sharing
Thank you! I’m gonna give these a try. I like the idea of these being duel use as a warm up and pre-exhaustion tool.
Awesome! Give it a try & see what you think. Thanks for watching
I really appreciate your advice on these workouts
You're so welcome!
Thanks for the tips, - always something new to learn no matter how long we workout 👍. But these days, for the first time, I have elbows issues when I bench press or push-up. Maybe it’s my skull crusher that I loved so much or close grip bench press. Maybe The age too 😊. If you have any tips on this it will be interesting to hear.
Close grip press movements can cause elbow issue. Thanks for watching & stay tuned for more tips coming very soon
Do you suggest full body workouts?
Full body is definitely a good option especially when limited on time
I'm 41...what is a solid 3 day split you would suggest? I know nutrition and recovery is key..but I want to put on about 15lbs of muscle in the next 2 years or less.
After bench I typically go to inclined dumbbell presses to exhaust what chest muscles I have left. I may try this approach and see what it does for me.
Slow & focused!
I’ve been struggling with getting lean! I do lift weights everyday with dumbbells! I try to work on my chest ! Getting s s! I just turned 56! I needed this! Thank you
Thanks for sharing!! Keep up the good work
You need shoulder stability for bench press. It's probably not a good idea to pre-exhaust the front delts unless it's to do flys. It might lead to rotator cuff issues, especially if you're over 50.
It’s not to be to the point of total fatigue but do what’s best for you
Only if you’re going heavy. The entire purpose of bodybuilding is to cause maximum hypertrophy, and not increase overall body strength. Pre-exhaustion has been used by bodybuilders for decades.
@@thetowndrunk988 This channel is Fit After 50. It's more important to be strong in old age, than big. I work on strength and whatever mass comes with that is okay, but I definitely not interested in bulking up at age 60. Being overweight when old can be bad regardless if it's muscle or fat (of course, muscle still being better than fat). I want to be athletic, not a bodybuilder. But you're are correct: if you are lifting light, doing high reps, and not training to failure; shoulder stability shouldn't be a big issue. That's why I said it's okay to pre-exhaust the delts before doing chest flys (which already don't use much delts). Many older adults already have bad shoulders, why take the risk?
@@jakubchrobry3701 You can still lift to failure, as long as the working weights are light. And there’s absolutely no advantage to 50+ year olds doing heavy compound movements. You can still have plenty of functional, day to day useful strength, training in higher rep ranges, bodybuilder style. I gave up powerlifting as I got older, because it does eventually start wearing on the joints.
@@thetowndrunk988 I'm not lifting big weights. I'm doing 215 lbs sets of 5. I would rather do this than 145 lbs sets of 20 (which would be the equivalent per 1 RM calculators). I'm not sure taking either of these sets close to failure would be safer than the other. I would prefer not to have my front delts pre-exhausted with either of these sets, but I suffered from a frozen shoulder three years ago.
I HAVE ALWAYS FOUND ALTERNATING BETWEEN A PRESSING MOVEMENT FOLLOWED BY A FLYE OF SOME TYPE OR VICE VERSA SEEMS TO WORK BEST FOR ME(ex: INCLINE PRESS FOLLOWED BY INCLINE FLYES OR MACHINE PRESS FOLLOWED BY CABLE CROSSOVERS ETC)🤔👌👍💪🇨🇦🇺🇸
Okay i confess, one of my fav chest exercises, is with good old under every bed , bullworker yep stretching, bear hugging, maybe it's because I've done it for years with martial arts conditioning training, although I never miss the basics, benching and push ups , one more week coach and I,LL report back on the experimental, one final light set to failure results 🏴 happy healthy peace ✌️
Have started to use gymnastic rings for chest workpots, 3sets per upper mid lower chest suppinate wrists at top pf movement with a short hold. 69 years old
Interesting! Thanks for watching
For me rings are the best option for chest gains. Easier on the joints. When I went back to regular push ups and dips to test my progress I almost doubled my reps after 2 months on the rings. PLUS THEY MAKE EXERCISE FUN!!!
Great tips thanks 🇺🇸 🇳🇿
Anytime! Thanks for watching
I don't have a dip machine, what should I do instead?
Try cable crossovers or diamond push ups - incline press with single dumbbell hands together straight up from chest also could work. These are my choices but you can find many others
@@Fitafterfifthy Awesome, thanks!
I do my half of my push-ups with my feet our ottoman footrest! I do take breaks ! Then I go back and do more push-ups! Then I finish doing pushups on our floor! Sometimes I push up on my dumbbells!
Thanks for sharing!!
I am 69 and train 5 times a week. Always as heavy as i can and back (piramid) The reasen to do that is because when you get older you need power more then ever.
OK to jump to 2:00.
Doubt I could do more than 10 regular push-ups, never mind with my feet in the air. I’m over 250lbs… 😂
I also never to rarely get this feeling of “pump” in anything. Just burning and exhaustion, usually in my arms. I’ve studied every form cue out there, and do my best, so I’ve concluded that “pump” in anything other than biceps is something that happens to other folks.
There’s many other exercises you can do in the place of these I’ve mention. Just follow the fundamentals of it & you’ll be good. Keep tuning in & getting tips & we’ll get you there! 💪🏻
Bro, you have my absolute respect and admiration.
I wish you every success with losing weight and getting fit.
Stay tough and hang in there.