My CHEST WORKOUT for Muscle Growth!
ฝัง
- เผยแพร่เมื่อ 16 ส.ค. 2022
- Alright so a couple of you were asking for my chest workout, and I actually have 2 different workouts that I do throughout the week, so I thought I’d share them. On my first push day I start with a flat dumbbell bench press for the middle chest in the 8-10 rep range, then low to high cable flies for the upper chest in the 10-12 rep range, and finally high to low flys for the lower chest again in the 10-12 rep range. Then on my next push day, I start with incline dumbbell bench press for the upper chest in the 8-10 rep range, bodyweight dips for the lower chest in the 10-12 rep range which I eventually will add weight to, and finally pec dec flys for the middle chest again in the 10-12 rep range. I only really do 2-3 sets per exercise and I rotate through these 2 workouts on every push day, and my chest has definitely improved.
I hope that helps and subscribe for more lifting tips! #Gym #Shorts - กีฬา
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Definitely give these a shot 🙌
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SPREAD GLUTES NOT HATE
SPREAD GLUTES NOT HATE
Your phone number for personal coaching or any website link... Please.. Max Euceda
Bro your rotator cuffs are gonna kill you
@Gurwi i would assume it's just for variation like maybe a certain movement hits your chest better
My man doing dips with that range of motion would literally tear my shoulder tendons to shreds I’m very jealous
If you work your way towards it week by week PAIN FREE you’ll get there. This is healthier for your shoulders and it’ll give you insane gains
@@rafik.helwani That totally depends on your own anatomy. Not worth the risk for me
@@sillygily4435 not really brother, do some research and you’ll get my point. Cheers
@@sillygily4435 have you done the research?
@@rafik.helwani Yea every single thing I researched said that doing dips like this is a direct impingement on the rotator cuff. And after seeing my dad get 4 different shoulder surgeries for doing exercises like this I’m not ballsy enough to do it to myself for a little more gains. I’m very open minded on it tho, if you can find creditable sources that say otherwise I’d like to check them out
I think we can all agree max is one of the best TH-camrs on the platform. Man just gives out fire content all the time.
No cap
SPREAD GLUTES NOT HATE
one of the best and one of the most underrated he's content is on par with Sean's
He had some more questionable videos in the past but the reason I really respect him a lot is that he's acknowledged that some of those videos were slightly misleading and owned up to his mistake, as well as releasing new, better guides. A gem in the fitness community
No he’s not lmao shut up
Yo it’s the same shoulder press guy repping out 100s in the back lol
Gotta be Npc 😂
I was just thinking that too😂
WITH not so great form as well, impeccable.
He did the 100s because max was doing 65 and he was doing 60 🤣
The tempo you did on the dips was key. You don’t want to use momentum. The control you had was awesome 👏
joints will thank you for slow eccentrics
@@RemcoBravenboer sarcasm?
Momentum? Do you even know how gravity works 😂
ma boy max swole af 💪🏽
can you make a video like this for the other muscle groups too
Bro lost me at “middle chest”
Bruv he doesn't mean inner chest
@@ShlokPalandiinner chest or not. There is no middle chest. It’s just the lower chest. The sternalcostel head is 1 head. Not 2.
The flat dumbbell bench press will hit both the upper and lower chest.
@@Sebo994 yep ur right and also theres no need for a lower chest isolation exercise cuz its already well developed by flat bench
Max is easily my favorite fitness channel on YT, he’s an honest and good person and is always on point!
Are we not gonna talk about the guy next to him shoulder pressing 100lbs dumbbells?
Fr I saw that too
looks like he needs to lower the weight a bit
His form was terrible
Anybody else see the 100 lbs shoulder press? o.0
Had to look back to see it yeah that guy strong af.. ppl sleep on how intense stuff like shoulder press or strict overhead press can be..
Respect for not doing 10 different chest exercises unlike those tiktok fitness influencers 😂 they really need to realize that 3 or max to max 4 exercises are enough for optimal chest growth
So 3 for each portion of the chest? Or one for each?
@@Jjjcs15 sets for chest is the ideal. You have 2 push days so divide it and find workout that suit u. And works all 3 parts of the chest too.
I go bench, incline DB and high to low cable for push 1. Incline machine and weighted dips for push 2.Im Thinking adding some pec deck
@@cuongvuongthanh68Nonsense. Open an anatomy book, the chest has two heads. There is no lower chest. 4 - 8 sets per training session is ideal, the chest is a tiny muscle.
Many people spam so much volume this guy proved that volume is unceccesary all u need is quality reps for muscle growth
Man your videos help so much for me trying to like curate a work routine that I like and can do with my equipment, keep up the good work
100% We need a playlist with all A & B days with your corresponding workouts for easier find, and another full video which composes it all together. Love these, it's exactly what I've been missing when it comes to lifting. From Legs to Biceps, you've helped a lot with each and every workout! Thanks man, I've lost 40 pounds and I can clearly see my results in lifting and physique, let me say holy shit your shoulder workout schedule dominates. Well in general great schedule, but man shoulders, wow I have shoulders.
Love this gyms in which you can use the cable machine and is not always taken by somebody else...
The evolution!!!! Bro you used to do 2x the volume. Love this though, better progress like this.
yessir gonna try it out also looking good
Dude you hitting the 90s like nothing! Salute to you keep it up bro!
Da king is back baby he neva miss
Damn, the time under tension is crazy!!
Can you share your back workout for the week. 💪🏿💪🏿
Love the slow controlled reps
i cant lie i started doing dips with straight legs and more controlled and i can definitely feel it more on my lower chest
edit: i felt like when i curled my legs up, most of my focus was on keeping my legs up rather than the exercise
Unfortunately I can never do it with straight legs I'm 6'6 sometimes I wish i was just 6'1 or something like that
@@Damian_072 I love how when you wish you were shorter, you still chose a height that is taller than the rest of us short kings 😂
@@Damian_072 yea with some dip stations being set quite low its dependant on height which kinda sucks.. i guess being short has at least 1 advantage in the gym😂
@@TCt83067695 i live in the Netherlands there is it normal to be 6 to 6'2 I'm just a genetic outlier in height but my muscles look tinier in pictures because of my height . That sucks. And squatting is fucked because my quad bone is huge so I need to go far back with my ass when I'm squatting. And I have size 12 men us shoes and in eu 46
@@Damian_072 lol I'm just glad you and I finally have something in common. I wear Size 12 too. Though I can squeeze into _some_ Size 11 shoes.
Can you do one of these for Pull day and for Legs day please?
Pretty simple i like It it's much better because ir not using trash volume, and incorporating old scholl methods
Going way too low on the dip station I feel.
Doesn't matter with good mobility.
@@anssihautamaki lol exactly. It may even be a tester of how good your mobility is.
It does matter, since at that point you are not initiating the chest for the movement but rather his shoulders are taking over the load and that’s no good
@@hehehhe5461 I'd argue its gr8. Dips give insane shoulder muscularity for a reason.
Finally a reasonable workout. So tired of seeing these unrealistic chest days with 4-5 sets of 8 different exercises
Full workout for push A and for push B day
Even follow up videos for pull A/pull B and leg A/leg B
Love the content, keep pushing bro. Zyzz 🤙🏾
Dawg those dips are CRAZY
Ive been doing your exact same push b workout for months now. Great workout
Them dips snap city.
You need to do this for each muscle group
Solid workout
back workout video please 🙏
“Middle chest” doesn’t exist
Yeah but middle chest fibers exist
i think he meant the mid pectorial region
Yes it does. He’s talking about the middle part of the horizontal strands of chest fibres. “Inner and outer” chest are what don’t exist.
You cant hit the middle chest all of the fibres activate at once and whith the same force
There is the upper and lower chest. Unless we’re referring to deeper muscles in the chest which are strengthen by stretching and aren’t hit in a body building routine
Love your workout tips brotha
Dude you blew up in the past year
Mine is very similar first push day 4 sets flat bb press(depending on how busy the gym is i might do it on smith machine) 2 sets of high to low fly then 2 sets of low to high fly next push days 4 sets of incline db press and 3 set of pec fly
Good form onreps
Damn his form and speed👏👏
I swear he looks like hector salamanca when he does the reps
Wth 😂😂
solid split
This actually is pretty good.
I mainly just do the bench press, incline press, cable flys (both neutral and decline), and good ole push ups for my chest. I will occasionally do dumbbell flys also, but it's not my favorite workout to do.
I did chest Dips last time and hurt my shoulder and never again have I done them.
Just film yourself and try to improve form. I do dips and Man I feel the pump immediately
if it helps, dont go to deep, and make sure to keep your shoulders down and back
can you the same video but for back? love your content man
Bro's perfect
The guy in the back going crazy on 100 pound shoulder dumbbell press 😳😳
Holy fk the range of motion in the dips
I also do PPL split
For chest
Incline dumbbell press 5 x 8
Dips in machine 5 x 12
Really blowup my chest
Do pull next!!
Exactly my workout. I do 8 sets incline bench, 5 sets chest flys, 5 sets of weighted dips. Then usually I'll do some front delt and tricep work, No need to overcomplicate chest
Dude, that’s kinda alot for a push day dont u think? U have 2 push days and dont go over 15 sets for 1 muscle group, delts are much bigger as a muscle group so narrow ur chest workouts and do more on shoulder.
Uff that dips are dangerous
See guys? The basics work!
Thanks max i also have a different variations in my push and pull days :))
Nice I do 4 exercises on first chest day and 3 on the second day so I do 7 total
Can you please do it for other muscle groups . I started going to gym and I don't know what exercises to do
You should hold back some chest moves and not forgot leg day
Can you share back workout
Bench press has left the chat 🙂
My shoulder is killing me while watching this
This dude now has 100% slow muscle fibers
Can you post your full push days?
Great routine for chest. Now, how much you should rest between workout A and B? Also, this is for young men right? I am 48 and those dips would kill my shoulders. But is a great routine and highly recommend it for younger guys. Great work!
Simple I like
look at that rear delt, goddamn!
Juiced to the gillsssss
Going unnecessarily low for those dips, putting your shoulders at risk
Any replacement exercises for the pec dec flys? My gym doesn’t have that machine.
Its always busy so i just do flat bench pec flys
Chest flies are the same movement
I do all this in one day😮
So many adjustable benches at your gym. Mine only has 1 😩
This is not that much volume. It's an interesting approach
you dont need much more volume than this if at all
@@matt-eo3gg interesting for sure
@@benjaminbittner6082 how many sets do you do for each muscle group ??
@@Dr.Red40 I thought at least 15-20/week at least would be best. But I think this has u doing less than 12. This is 3 exercises 2 sets each per workout 2 times per week. I do 3 exercises with 4 sets each 2 times a week. So literally double. Maybe I don't need at much volume as I think. Just more effort in those specific sets
@@benjaminbittner6082 your doing 24 sets a week which is overkill, just being realistic, watch a few videos on optimal set ranges or even go online and look at a few study’s and most claim 15-20 sets per week is best and max said he does 2-3 sets for each and if he does 3 each that would be 18 sets a week, a perfect amount
Bro's rotator cuffs are the same shit that's attached to elevators
He can get it that’s all I’m saying
😈
I think you should just start adding weight now if you can do 3x12 already. Start really low if it’s necessary for you to keep tempo. You don’t have to start with 2 45s on a belt, maybe a 2.5-10 to start to feel the weight
Your cable flys resemble a press movement.
Triceps one pls
"Straight leg dips aren't real, it can't hurt you "
Straight leg dips:
Emphasizing the -ve's was ❣️
Do you ever do barbell bench just to see what you can push? Also what is your PR on bench bro?
He made an own Video about this. He thinks it's a great exercise but he likes free weights much more
@@noahantoniou1987 yeah defo to build muscle I think dumbbells are the way but I just love tracking my progress with bench
I worked my way up to 20kg(45 pounds) on weighted pull up but can barely do dips with added 5kg without my right shoulder hurting. I do have a pre existing injury but i forgotten about it until i did dips and trained
I wish my chest needed so many different exercises 😂😂😂😂
Can you do something for triceps
Doing dips instead of bench press is crazy
Can’t forget the gear 😎
And that too
Dude In the cut doing 100 lb shoulder press casually
very good! young man!👏👍
Gotta hit the calves harder bro they are somewhat behind
Bro what’s the name of the fit on the t shirts?
Love ur content straight to the point
I do the exact B workout
Thx mate this was exactly what i needed could you do this for back asswell i am struggling to find giod back exercises for my 2nd pull day. If you have the time could you do these for everyting so like triceps shoulders biceps
And also maybe legs. Thx
I just do flat bench barbell press, incline barbell press, seated machine press, db flies 3 sets each is that enough
Why do you bend so much your arms on the seated chest fly during the eccentric? It almost looks like a cable chest press... i've seen people do it that way or even keeping the arms bent at a constant angle. Is there any reason to choose one over the other?
rip shoulder cap on dips
There is also not too many sets in your routine which seems pretty time-efficient
Just curious what gym you go to? Looks very familiar 😏
Those flies look more like cable presses
Someone tag Mario 😂
Max, i noticed you seem to have cut back on volume quite a lot compared to in the past?
Do you have a shoulder workout also