I’m glad you ended up the video right there its a very important aspect of working out and I feel like most people tend to forget about the basics. that’s what I love about you, you only tell what people need to know 🤟🏽💪🏽
Personally I prefer 30 degrees to compensate for an arch - that lets me stick my chest out more while maintaining a "real" angle that's probably close to 10-15 degrees.
For me that works best too. I have problematic shoulders and find I can get the best results from dumbbells at this angle, arched back, outer shoulder width depth. Maybe more akin to a flat at this point, but it is one of the few I can do where my front delt or triceps don’t give out first and my shoulder is screaming in pain.
15 degrees is easier because it's almost a flat bench but I can't feel my upper chest sore the next day. So I switched back to 30 degrees. I also feel a bit of my front delts being sore but also my upper chest.
5 sets 45 degrees, 5 set 30 degrees, 5 sets 15 degrees and 5 sets flat, followed by 5 sets flies 15 degrees, 5 sets flat, then 18 sets cable pull at 18 different angles followed by 20 sets on pec machine. My typical chest routine 3 times per week. If you do less you are sissified
I think you're already sissified. Those are rookie numbers U gotta match the number of sets & reps to the corresponding angle (degrees) So, 45 sets, each being 45 reps for 45 degrees setup For warm-up, u start from angle 0 to angle 69 also matching each angle to ur rep & set range
It's not necessarily bad to arch. That just changes the angle obviously. For me really getting the upper chest primarily works at a 45 degree angle and 30 to get more mid chest into it. Both with a fairly large arch. Without the arch it would be about 15 degrees less on both
I’ve seen Mike at the Gathering of the Juggalos a handful of times over the past decade. You can tell it’s him even with the face paint and all that jazz. I’ve spoken to him a few times and he’s just as funny in real life. Typically at night time he’s tripping balls and goes tent to tent telling people to slow their fucking reps down. None of this was true.
That should be applied to every exercise that you do, starting with good technique, and then adjusting small things like grip, angles, tension etc. In my opinion that's how you get the best and safest gains.
So true! I've always felt more chests contraction and pump on a lower incline compare to earth 45 where I feel more shoulder impingement. In saying that I can also feel more lower chest portion from flat bench when arching upper thoracic
I started out with a cheap amazon bench that had very little adjustability. Was a total beginner and didn't know ay better. My "Incline" press was way more of a shoulder workout than a chest workout.
if you really want to find the best angle ask a friend to feel you up while doing reps and see what muscles get engaged with what excercise. i know weird but thats how you really find out which muscles are doing all the work.
When I do incline bench, I really only have a slight incline personally. It feels more natural for my shoulders than flat benching, but I want to minimize deltoid activation at the same time
Loving the shirt my man...What's the best Faygo flavor? Because it's Faygo Cola for me since i grew up off of it the most second place is Moon Mist and third place gotta had it Farygo Red.
All I know is I did incline smith machine today at 30 degrees with the bar coming just below clavicles with a fairly wide grip and I felt hella upper chest activation and deep all round chest fibres being stretched.
What about when you're arching? I noticed that if I arch and really stretch my chest, a 30 degree angle becomes a flat bench.. so I keep it about 45 now.
For Incline bench are you supposed to bring the bar to your lower chest, mid chest or higher portion of the upper chest ? I've seen it all and they all claimed to be experts lol
The angle of the bench is only interesting if compared to the angle of arching the back during the exercise. If someone has a crazy arch on bench press and does a 15• incline it is practically a flat bench. If someone with no arching at all does a 15• incline this does in fact hit the upper chest. Cannot separate the one from the other.
So presses for the middle and upper chest, play with the angle to get different degrees of stimulus between chest, delts and triceps. Which exercises hit the lower pec?
For Incline bench are you supposed to bring the bar to your lower chest, mid chest or higher portion of the upper chest ? I've seen it all and they all claimed to be experts lol
For Incline bench are you supposed to bring the bar to your lower chest, mid chest or higher portion of the upper chest ? I've seen it all and they all claimed to be experts lol
I find that the angle our body creates when incline pressing does not match the angle of the bench at all, quite often we create less of an incline because of our build. I always go steeper because of this. For me i like the bench to be around 45 degrees.
Love it. Everyone gets bent out of shape about special angles and crap that is 4.6% better blah blah blah. Just try a few angles and see which you like. If it feels good and makes it easy to hit the muscles you want to hit - do that.
The true science of sports is realizing that you have to use the scientific method for all people, all programs and all sports, you have to experiment with the selection of exercises, the volume, intensity and frequency of training and diet and you always have to keep correcting because everything works but only under very specific circumstances
Neutral or close grip works triceps more. Now to answer your question. I assume the higher incline will work the triceps more. In my experience i got the best triceps development ever doing standing ohp which would be equivalent to 90 degrees
I just bought this new bench its made by Ritfit. It has the degrees on the side . It is the best bench I ever owned. It comes either red ir black. I got the red one. It is real sturdy.
don't need a study to tell you most people do them way too steep if their goal is primarily pectoral and not deltoid. around 30 degrees is about as steep as i would even consider.
You are right about that 😂 For Incline bench are you supposed to bring the bar to your lower chest, mid chest or higher portion of the upper chest ? I've seen it all and they all claimed to be experts lol
@@earlcoles5215 Whatever feels comfortable. Everyone is built different and for one person hitting the upper chest may cause shoulder pain or for someone else the lower chest may cause elbow pain etc
I bring my own bench to the gym. I modified the 2nd notch to be 23.8 degrees which is the best for my upper chest
That's good but try 24.25, you're wasting gains working at 23.8
@@aesop2733 maybe I can buy another bench because that angle is too close to my modified angle
Bringing your own bench is crazy
@@r.y3987 I bring my own Rogue Squat Rack, too
@@aesop2733me personally, I find 26.8345962 to be the best angle for the upper chest.
My personal preference lies somewhere around 360 degrees. Amazing pumps and soreness guaranteed.
So flat bench then?
Real men do inverted bench press💯
these muscle heads don't even train for functionality. the 360 degree bench trains the whole body making it the best bench for athletes
@@susge7282 and take a pic of it like Maverick and Goose.
Underrated comment lmao
I started with 60°, went with 45° for most of the time and recently switched to 30° and I feel it the best
Me too bro
@@Almadanimdo you arch your back when doing it at 30 degree?
Bruh, wth were you targeting at 60 degrees?
@@Grynfelt Upper chest bruh. Ofc I felt it in my shoulders, which is why I switched
@@ngovkimhour5437 I always arch to some degree
I’m glad you ended up the video right there its a very important aspect of working out and I feel like most people tend to forget about the basics. that’s what I love about you, you only tell what people need to know 🤟🏽💪🏽
Thanks bro. That was... Profound.
Priceless insight
It's good advice
I only do chest press at 69 degrees, arching my back by throwing it back and making sure my cheeks clap with every rep. Thanks Dr. Mike.
Yes and make sure you do 420 reps. No more no less.
Bro 😆
🤣😂
WOW!🫦
Awesome short, Mike is a proud juggalo.
Whoop whoop
I thought the same thing. Stole my joke
Mmfclww
Whoop whoop !!!
Disgusting
Most benches are designed that the first click up is about 10-15 degree and thats a sweet spot.
Personally I prefer 30 degrees to compensate for an arch - that lets me stick my chest out more while maintaining a "real" angle that's probably close to 10-15 degrees.
Not for me. For me it's more like 30°.
15 not the best for upper chest but very good for overall chest stimulation. I like doing flat, 15, and 30
For me that works best too. I have problematic shoulders and find I can get the best results from dumbbells at this angle, arched back, outer shoulder width depth. Maybe more akin to a flat at this point, but it is one of the few I can do where my front delt or triceps don’t give out first and my shoulder is screaming in pain.
15 degrees is easier because it's almost a flat bench but I can't feel my upper chest sore the next day. So I switched back to 30 degrees. I also feel a bit of my front delts being sore but also my upper chest.
5 sets 45 degrees, 5 set 30 degrees, 5 sets 15 degrees and 5 sets flat, followed by 5 sets flies 15 degrees, 5 sets flat, then 18 sets cable pull at 18 different angles followed by 20 sets on pec machine. My typical chest routine 3 times per week. If you do less you are sissified
I think you're already sissified. Those are rookie numbers
U gotta match the number of sets & reps to the corresponding angle (degrees)
So, 45 sets, each being 45 reps for 45 degrees setup
For warm-up, u start from angle 0 to angle 69 also matching each angle to ur rep & set range
What a clown
I did 30 degrees for a long time, but I felt my upper chest more at a 45 just a couple of weeks ago. Maybe I just arch too much.
Or some variation helps.
It's not necessarily bad to arch. That just changes the angle obviously. For me really getting the upper chest primarily works at a 45 degree angle and 30 to get more mid chest into it. Both with a fairly large arch. Without the arch it would be about 15 degrees less on both
I usually switch between 45 and 30 every few months
Interesting. I feel like I might arch quite a bit but use 30 degrees and my upper chest is always pumped. To each their own!
45 is best bro it works perfectly fine for me
Lol Mike rocking the faygo shirt. He probably bumps ICP when going heavy
My thoughts exactly
I’ve seen Mike at the Gathering of the Juggalos a handful of times over the past decade. You can tell it’s him even with the face paint and all that jazz. I’ve spoken to him a few times and he’s just as funny in real life. Typically at night time he’s tripping balls and goes tent to tent telling people to slow their fucking reps down. None of this was true.
@@LC-yo3bjThis shit made me crack up. "None of this was true" - LMAO
cheers brother.
Dr. Mike looking freaking MASSIVE bro.
I bring a protractor and little shims to the gym so I can get the angle just right. 26.9° works best for the concentric but 32.1° for the eccentric
I like how he talks and articulates.
keep in mind if you arch and retract your shoulders the angle you set up becomes lessened to take that into account.
That should be applied to every exercise that you do, starting with good technique, and then adjusting small things like grip, angles, tension etc. In my opinion that's how you get the best and safest gains.
Yea but most people arch tho, and you should for extra stability, but I’m pretty sure in that study they didn’t take that into consideration
That shirt is dope
So true! I've always felt more chests contraction and pump on a lower incline compare to earth 45 where I feel more shoulder impingement. In saying that I can also feel more lower chest portion from flat bench when arching upper thoracic
Yep! I agree with you sir
The Faygo Shirt! I want it!
Two holes above flat works best for me
I started out with a cheap amazon bench that had very little adjustability. Was a total beginner and didn't know ay better. My "Incline" press was way more of a shoulder workout than a chest workout.
I actually like the angle around pi/4
i was doing 20* for the longest time, now im at 30* and it feels so much better.
When I do lower angle presses, I can get way more ROM than higher angle presses and I like that
if you really want to find the best angle ask a friend to feel you up while doing reps and see what muscles get engaged with what excercise. i know weird but thats how you really find out which muscles are doing all the work.
That Faygo shirt I need one.
Goddam genius Mike !!!
I love that you said a study gives us a clue not gives us the whole picture! You really are a scientist 🥹🥹
45 degrees with an arch into close to 30 degrees or 30 degrees with a flat back is best for upper pecs
When I do incline bench, I really only have a slight incline personally. It feels more natural for my shoulders than flat benching, but I want to minimize deltoid activation at the same time
Facts. The best angle is the angle where you feel it the most 💯
Great video - and I need that shirt.
I use 20° on the inclined. Though I'd have to try out 30° as I'm close to hitting a plateau with 20°.
Loving the shirt my man...What's the best Faygo flavor? Because it's Faygo Cola for me since i grew up off of it the most second place is Moon Mist and third place gotta had it Farygo Red.
The best angle for me is 30 degrees. Acute dumbbell press are the best.
Side note, fire shirt selection by Dr.Mike
All I know is I did incline smith machine today at 30 degrees with the bar coming just below clavicles with a fairly wide grip and I felt hella upper chest activation and deep all round chest fibres being stretched.
I'm confused. Is Dr. Mike insinuating that what works for one person might not be ideal for the next person? Is that even possible??
Also depends on how much it arch your back
I set the incline bench to 4. It's probably a 10-15° angle if you include my arch, which isn't severe
I’ve never done bench press. Best tips for a beginner? (Not a beginner working out, just never done bench press)
For me 30 degrees is optimal for building the frontal shelf for athletic/real life strength applications 🤙🏼💪🏻
I put it at < this angle (the upper thing)
What about when you're arching? I noticed that if I arch and really stretch my chest, a 30 degree angle becomes a flat bench.. so I keep it about 45 now.
For Incline bench are you supposed to bring the bar to your lower chest, mid chest or higher portion of the upper chest ? I've seen it all and they all claimed to be experts lol
For me, I like dumbell incline around 30. Barbell incline, I like at 45.
I found the ideal angle for strength with the lowest injury risk. Ultimatly you would want to put the bench on an angle of 26.439. Try it out
Just reverse grip bench. It works better anyways and takes pressure off the shoulder
I can't get over the faygo shirt 😂🤣
What the best exercise for the lower and wide chest?
can i target my upper chest by adjusting the pec fly machine so I'm sitting low and reaching at a bit of a 30 degree angle up?
Dr mike is a juggalo
2.clicks for me
Idk what degree that is
I'm not that smart
Lol
probably an associate's degree
@@prointernetuseror a communication/psychology degree
20 or 30
The angle of the bench is only interesting if compared to the angle of arching the back during the exercise. If someone has a crazy arch on bench press and does a 15• incline it is practically a flat bench. If someone with no arching at all does a 15• incline this does in fact hit the upper chest. Cannot separate the one from the other.
I usually always go to about 33 degrees or so, thinking I need to account for the arch. Next time I'm going to try a slightly lower angle.
you should go higher(45) if you have a big arch
2 notches up from flat does it for me.
Yup.
So presses for the middle and upper chest, play with the angle to get different degrees of stimulus between chest, delts and triceps. Which exercises hit the lower pec?
Dips and decline bench
For Incline bench are you supposed to bring the bar to your lower chest, mid chest or higher portion of the upper chest ? I've seen it all and they all claimed to be experts lol
I actually do decline for my upper chest and calves.
Faygo has to be unhealthiest drink out there 😂
70 degrees is best for me anything lower and it gets a bit too chilly and anything higher I start to feel a little hot
For Incline bench are you supposed to bring the bar to your lower chest, mid chest or higher portion of the upper chest ? I've seen it all and they all claimed to be experts lol
The shirt is done! I used to put 4 ounces of cough syrup in those because they had the best flavor
I find that the angle our body creates when incline pressing does not match the angle of the bench at all, quite often we create less of an incline because of our build. I always go steeper because of this. For me i like the bench to be around 45 degrees.
Every Florida SoundCloud rapper is looking for your shirt
Love it.
Everyone gets bent out of shape about special angles and crap that is 4.6% better blah blah blah. Just try a few angles and see which you like. If it feels good and makes it easy to hit the muscles you want to hit - do that.
Mike is a juggalo!
That shirt is fresh as fux
How about DB shoulder press angle. I hate it straight up 90degrees
For some reason I get pain in my right front of shoulder when I incline, I like it as well, trying to find a way around it
The true science of sports is realizing that you have to use the scientific method for all people, all programs and all sports, you have to experiment with the selection of exercises, the volume, intensity and frequency of training and diet and you always have to keep correcting because everything works but only under very specific circumstances
Standing bench press is the best
Exactly
Yeah
Which angle is best for triceps activation?
Neutral or close grip works triceps more.
Now to answer your question. I assume the higher incline will work the triceps more. In my experience i got the best triceps development ever doing standing ohp which would be equivalent to 90 degrees
True facts yes
Rocking the Grape FAYGO shirt. My ninja!!
Dude has never drunk a Faygo in his life 😂
Tips left the chat
Do I feel my upper chest? Yes. That's the angle then.
What you know about faygo?
At first, this looked like another one of those 'It gets better' videos.
What is faygo?
You will get your answer much faster from a Google search rather than a TH-cam comment
@@ladev91you could have saved everybody time by simply saying "It's Soda" but instead you go out of your way to be a little *****.
Mike be running with the hatchet lol
Nice shirt!
Yep, even for me, hunched upper back, 20 degrees does nothing
How to make video about answering question without doing so, well done. Back in a day it was called clickbait
I started with 45 but it was too hot so i went down to 27.5.
Yeah 30 degrees is absolutely perfect for me.
I’ve been doing it at 40 degrees but I’ll trying it at 30 degrees to see how it feels.
Higher the better
I just bought this new bench its made by Ritfit. It has the degrees on the side . It is the best bench I ever owned. It comes either red ir black. I got the red one. It is real sturdy.
15° all the way.
Brother. o7
don't need a study to tell you most people do them way too steep if their goal is primarily pectoral and not deltoid. around 30 degrees is about as steep as i would even consider.
For muscle building do whatever works best. But if you're gonna brag about how much you can incline then it has to be a 45° angle
You are right about that 😂
For Incline bench are you supposed to bring the bar to your lower chest, mid chest or higher portion of the upper chest ? I've seen it all and they all claimed to be experts lol
@@earlcoles5215 Whatever feels comfortable. Everyone is built different and for one person hitting the upper chest may cause shoulder pain or for someone else the lower chest may cause elbow pain etc
5000°C is where it works the best for me.
Feel it more at 60 degrees
My gym has a non adjustable incline bench so I just sit lower on it to compensate
30 degrees GOAT