It's one thing to try and build a big chest using light weights... It's another thing to actually DO IT! In today's video I'll share exactly how to structure your chest workout to build a rock-solid chest without the heavy weights. Comment below and let me know what you think!
For us older guys, I think that this is really important that we CAN accomplish the chest we want while minimizing the risk of shoulder injury using heavy weights. At least this is what I took from this.
Your suggestions are spot on. I’m 53 and I’m always trying to prevent shoulder injuries. So, I would warmup my shoulders with light plate movements. Trying to get them loosened up before my heavier bench presses. Well, I NEVER felt my chest and would never get sore. Regardless of reps or heavier weights. Shoulders always felt wrecked. I finally performed some light flys beforehand and increased the reps and like magic, extremely sore for the next 4 days!!! Never been so happy and in pain at the same time!!! Thanks for sharing!!! UPDATE: I’ve been doing this routine for 3 weeks and I can say doing the chest flys ABSOLUTELY are the best thing to activate the chest muscles. I am guaranteed chest soreness the next day. I do two sets of 20 lbs flys then the bench dumbbell exercises (3 sets). Then another set of flys with 22.5 lbs and the declined bench press (3 sets). Another set of flys with 25 lbs dumbbells. Lastly, the push-ups. I can honestly say that my chest is super pumped and I only stop whenever I feel my chest cave in which means it’s exhausted and my shoulders are jumping in to help the cause. I’m very grateful for your advice. Would you happen to have a video for back???
Ya im almost up there too. So i do one week light 20-25 and the next week 4 sets of 10. I notice the light week makes me feels the muscle. Now this guys videos have changed the game.
Great call on the 'lighter' weights. As one commenter below said, it's great for the older crew. What many fail to understand, is, light weights & high reps really forces a huge blood flow to the muscles. Time under tension is the key to all of this. I'm 74 now, and have got biceps for the first time in my life. Incredible?! I do pyramid sets. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10 etc. (thats 55 reps.) If you do sets like that the benefits are fabulous. The use of 'lighter' weights has huge benefits. For which I am most grateful. The HIT, a la Mike Mentzer might suit the younger dudes, but I got away from that because the strain was hurting me. But I did take away from MM's training the 'time under tension' principle which has been invaluable to me progress. And BTW, there are little baby delts starting to sprout...'unbelievable'?!!! Thanks, Gary.
I did this routine yesterday, and it was tough. For the flat bench superset, I used 35# dumbbells for the chest fly and 55# for the chest press. For the incline superset, I dropped the weights to 25# and 45#, respectively. I could only do 20 reps of decline push-ups afterward. Next, I did my shoulder routine and then used a modified version of your 3 superset dumbbell arm routine doing only the first and third supersets for 4 sets each. I used 35# for skull crushers, 25# for curls, 45# for bench press, and 25# for cross-body hammer curls. I'm 76 years old.
Glad I found your channel, 61 and started working out 6 months ago at home. I have a bench and dumbbells . Actually, just learning how to use it all properly from you ! Thanks and God Bless!
Hey there Gary. I’m 55 years old and just started working out about three months ago. This Video is My new favorite! My Chest is already burning 🔥 Awesome, Thank You 👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾
I'm 54 years old, I've n Been working out since 1986. These are the best videos I've ever seen. Everyone thinks you need monster weights to get big huge arms, shoulders, biceps, and back. It's a myth. Your mechanics mean everything. Go slow and methodical, he's correct This is the only guy that tells it straight.
Great info on 30 v 45 degree incline for older guys and easier on the shoulder joint. I’ve never heard that before, and as an older guy who works out, and has joint discomfort at times, thanks !!
Hey Gary, as a runner and triathlete your videos are excellent as I focus more on strength training and less on cardio. At 71, I have found a combination of two different compound movements per set are an excellent way to get a great workout in a time efficient manner.
Your channel just showed up in my recommended channels. I watched this video and really like the straightforward presentation. I did this workout yesterday and was even able to do it from memory because there wasn't so much flashy editing and talking in between. I have to tell you, it is almost 24 hours later and my chest is still swole from this workout. I paired it with the triceps exercise from another video you uploaded and I can definitely feel it. I'm 48 years old and I've gotten back in shape over the last few months after a long hiatus, but your videos I think are what I've been looking for to give me that extra something in my workouts. You got a new subscriber. Great job!
Hi Gary I am in my 60s now n have been working all my life have been very Impressed by your workout videos very inspiring looking for similar videos specially for older men like me.. Thanks!
Keep making theses videos please isolating specific muscles. I enjoy watching you. Your videos are consize and well explained. Thanks much appreciated.
Good afternoon I am really going to do this workout because I am 50 years old and when I go heavy I get pain in joints thank you 🙏 really appreciate you 🙏 stay safe 🙏
Love your videos, I was 402 pounds at 6-1 that was disaster. I am now 235 pounds and at 66 watch all of your videos it works thanks for the inspiration.
great to watch something for me. I am 45 years old man and I love to exercise but I have got pain in my elbow from skull crushers any advise on that please
Thanks sir Gary i watch your video its motivate me to do work out im 65 years old diagnose with diabetic 2 im trying to do dumbell i want to ask how many days in week i do dumbell? Thanks to your video in my home only doing workout 2pcs dumbell only i have and treadmill thanks your good to have excercise to young and older age like me godbless.
Just tried this, and even with pretty low weight I could only do 2 sets of each exercise in each of the two bench angles... total of 110 reps (70 flies and 40 presses) in 8 sets. Thats a lot!!
maybe you are a beginner...if so it takes time...i have been training over 50 years and still always try to improve on my training... just do your best using correct form without over doing it ...
@@roadstar499 As Harry Callahan (Clint Eastwood) said, “A man’s got to know his limitations.” While not a complete beginner, I am definitely not all that experienced. As you said, maintaining proper form and staying within one’s limits is key, and will always yield positive results
Very well said sir about this topic and keep it up and keep training hard and be strong always sir and stay safe and stay healthy and be positive and happy always sir
imy dumbells at home only go up to 50lbs,so i am thinking use my dumbells for the fly flats and inclines and use my smith machine for the heavy 8-10 reps... great demo...ps..i also love to include dumbell pull overs in my chest near the end...
Dude awesome run! Man you almost came home with the victory from 6th starting spot. Like I said last week you are getting better each time you get in ra
Good stuff , I’m 64 just recovered from cancer the last three years and need to safely start lifting again after destroyed bone density and 6 broken lumbar vertebrae’s ! One broke twice ! I’m glad I was built up before somewhat before this curse
I'am knew on your channel. I'm having a problem with me giving up on my routines. Because of mentally giving up on my Reps. I don't really know what's a good count of Reps I need to do on a set? I'm 62 and going on to 63 next month. So, I definitely need your support. ( I had 3 strokes and still struggling. I know what it's like to be to in great shape like an athlete.) I used to be active and Strong 💪 But, my age is catching up with me. I don't wanna think that at all. So, help! Aloha brother.🤙
Hi Gary, love your videos and programs. Question re pain in the shoulder joint after training. Should I carry on with light weight or just stop exercising until pain is gone completely for a few weeks or so?
I do the same thing your talking about but i reverse once i get done with my final set to get a serious pump. I do 20 reps with the 30s 15 reps with the 40s or 35s 12 reps with the 50s and 12 with the 60s then work back down with that heavy weight so in all i do 8 sets. The flies i lighten the weight but this is dope.
hey what's going on my brotherfirst time connecting online I'm going to use that method you're showing today I'm actually 60 years old I work up about 4 miles a day going up hills in the park looking two-tone Chest areas will report in about 2 to 3 weeks
love the videos that I just discovered. Tried it out at the gym last night and burning today, in a good way. Please can Mark Mcilyar stop saying "I usually use a bigger weight" it doesn't matter, it's the movement not the weight. Your video really worked me and my wife so thanks for that (I'm 56)
Thank you so much for what you’re doing. You’re very good about taking everyone’s level of ability and age into consideration. I am 64 and working with a shoulder and knee that’s pretty much shot and your videos are helping me to continue safely in something I so enjoy doing. God bless, Rick
I definitely like the workouts that you do because that's what I do also. Now that I'm older I go with lighter weight and more reps and I usually do three different exercises and then take my 2-minute rest. Also I always squeeze the muscle that I'm working on. Plus make sure you breathe out when you're doing the pushing and breathe in when Contracting.
Hi Gary, I did this workout today, felt really good. I have just returned to the gym after 2 years away. Man I could not do the final exercise my arms and chest turned to jelly. So I will know when I'm improving when I can do the final exercise so a positive comes from negatives.
Do you have a work out schedule … Day 1 legs Day 2 arms and so on . Been working out for 6 months and have been doing a complete work out 4 days a week . I have kind of hit a point of not much change in body parts . Any suggestions ?
you could try and do a sort of progression: now you go upper lower for a few months and see results, and than change to push pull legs :) so you go more and more in details and isolation
Very nice and knowledgeable. Thank you VERY much!!! Also I have bulging discs on cervical and lumbar, makes it painful and hard to work my left side especially upper body. How would you approach this? Same weights as my right side? What if my left fails first due to injury etc. Much love thanks for your time
With the lighter weights you did a fly, arms spread out and brought up. With the heavier weights your arms were above your body. Do you not do the fly with heavier weights but rather a straight push up with the weight. Thank you. You provide a lot if information.
Chest are fast twitch muscles. They build better with heavy weights and longer rest between sets. Slow Twitch muscles such as the shoulders do better with more reps and shorter breaks between sets.
It's one thing to try and build a big chest using light weights... It's another thing to actually DO IT! In today's video I'll share exactly how to structure your chest workout to build a rock-solid chest without the heavy weights. Comment below and let me know what you think!
For us older guys, I think that this is really important that we CAN accomplish the chest we want while minimizing the risk of shoulder injury using heavy weights. At least this is what I took from this.
I started 3 weeks ago in the gym and the videos are the best I noticed gains already lighter is better
i am a wondering why we can't do Tricon excerices for al-l the weight training
With the heavy weights I find the effort on the joints instead of the muscle.
I agree totally you have to do the work to get the results no work no gains
Your suggestions are spot on. I’m 53 and I’m always trying to prevent shoulder injuries. So, I would warmup my shoulders with light plate movements. Trying to get them loosened up before my heavier bench presses. Well, I NEVER felt my chest and would never get sore. Regardless of reps or heavier weights. Shoulders always felt wrecked. I finally performed some light flys beforehand and increased the reps and like magic, extremely sore for the next 4 days!!! Never been so happy and in pain at the same time!!! Thanks for sharing!!!
UPDATE: I’ve been doing this routine for 3 weeks and I can say doing the chest flys ABSOLUTELY are the best thing to activate the chest muscles. I am guaranteed chest soreness the next day. I do two sets of 20 lbs flys then the bench dumbbell exercises (3 sets). Then another set of flys with 22.5 lbs and the declined bench press (3 sets). Another set of flys with 25 lbs dumbbells. Lastly, the push-ups. I can honestly say that my chest is super pumped and I only stop whenever I feel my chest cave in which means it’s exhausted and my shoulders are jumping in to help the cause. I’m very grateful for your advice. Would you happen to have a video for back???
Ya im almost up there too. So i do one week light 20-25 and the next week 4 sets of 10. I notice the light week makes me feels the muscle. Now this guys videos have changed the game.
wondering why we can't do tricon excercises for all the weight training
I've got a heavy chest and light day.
On my light day I do flies superset with pushups. Really gets in there
Great call on the 'lighter' weights.
As one commenter below said, it's great for the older crew.
What many fail to understand, is, light weights & high reps really forces a huge blood flow to the muscles. Time under tension is the key to all of this.
I'm 74 now, and have got biceps for the first time in my life. Incredible?!
I do pyramid sets. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10 etc. (thats 55 reps.) If you do sets like that the benefits are fabulous.
The use of 'lighter' weights has huge benefits. For which I am most grateful. The HIT, a la Mike Mentzer might suit the younger dudes, but I got away from that because the strain was hurting me. But I did take away from MM's training the 'time under tension' principle which has been invaluable to me progress.
And BTW, there are little baby delts starting to sprout...'unbelievable'?!!!
Thanks, Gary.
I did this routine yesterday, and it was tough. For the flat bench superset, I used 35# dumbbells for the chest fly and 55# for the chest press. For the incline superset, I dropped the weights to 25# and 45#, respectively. I could only do 20 reps of decline push-ups afterward. Next, I did my shoulder routine and then used a modified version of your 3 superset dumbbell arm routine doing only the first and third supersets for 4 sets each. I used 35# for skull crushers, 25# for curls, 45# for bench press, and 25# for cross-body hammer curls. I'm 76 years old.
Glad I found your channel, 61 and started working out 6 months ago at home. I have a bench and dumbbells .
Actually, just learning how to use it all properly from you ! Thanks and God Bless!
Hey there Gary. I’m 55 years old and just started working out about three months ago. This Video is My new favorite! My Chest is already burning 🔥 Awesome, Thank You 👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾
I'm 54 years old, I've n
Been working out since 1986.
These are the best videos I've ever seen.
Everyone thinks you need monster weights to get big huge arms, shoulders, biceps, and back.
It's a myth.
Your mechanics mean everything.
Go slow and methodical, he's correct
This is the only guy that tells it straight.
Unless you wanna compete in bodybuilding then only heavier weights will get you massive muscle results
Hi Garry thanks for the tips..just started to go on the gym..Ill try that tommorrow.
Good job Gary on presenting the exercises you have on video I will add these exercises to my work out, I'm 71 years old I stay in the gym.
Great info on 30 v 45 degree incline for older guys and easier on the shoulder joint. I’ve never heard that before, and as an older guy who works out, and has joint discomfort at times, thanks !!
Great pre exhaust positioning technique employing the flat & 30 degree bench ending with decline push-ups
Hey Gary, as a runner and triathlete your videos are excellent as I focus more on strength training and less on cardio. At 71, I have found a combination of two different compound movements per set are an excellent way to get a great workout in a time efficient manner.
Your channel just showed up in my recommended channels. I watched this video and really like the straightforward presentation. I did this workout yesterday and was even able to do it from memory because there wasn't so much flashy editing and talking in between. I have to tell you, it is almost 24 hours later and my chest is still swole from this workout. I paired it with the triceps exercise from another video you uploaded and I can definitely feel it. I'm 48 years old and I've gotten back in shape over the last few months after a long hiatus, but your videos I think are what I've been looking for to give me that extra something in my workouts. You got a new subscriber. Great job!
😊
Hi Gary I am in my 60s now n have been working all my life have been very Impressed by your workout videos very inspiring looking for similar videos specially for older men like me.. Thanks!
Keep making theses videos please isolating specific muscles. I enjoy watching you. Your videos are consize and well explained. Thanks much appreciated.
Your voice is very helpful. I really appreciate it. I’m trying to see myself doing these workouts more than once.
Good afternoon I am really going to do this workout because I am 50 years old and when I go heavy I get pain in joints thank you 🙏 really appreciate you 🙏 stay safe 🙏
Excellent video...lighter weights...more control... easier to maintain mind muscle connection without effort going to joints instead...
Hey brother thank you those exercises really work I noticed a big difference asap
Thanks for this workout. 2 questions. Do I do 4 sets of the pushups to failure as well? Also, how many times per week should I do these? Thanks again!
Finally a series of excellent 'how-to' videos demonstrating proper techniques. Cant thank you enough!
Excellent video. Exactly the advice I needed as I look for ways to maximize my workouts using lighter dumbbells. Thx!
Love your videos, I was 402 pounds at 6-1 that was disaster. I am now 235 pounds and at 66 watch all of your videos it works thanks for the inspiration.
great to watch something for me. I am 45 years old man and I love to exercise but I have got pain in my elbow from skull crushers any advise on that please
I am so ready to incorporate these movements into my routine!!! Got me stoked!!!
You showing us all these different workouts. With different weights! I want that big chest. I’ enjoyed doing them all! Thank you so so!I needed this!
Outstanding I’m 64 , we have a incline bench with a set of dumbbells. This will be my new workout!🙏🇺🇸
THanks Gary , great video and great demonstration stay well !!!
Thanks sir Gary i watch your video its motivate me to do work out im 65 years old diagnose with diabetic 2 im trying to do dumbell i want to ask how many days in week i do dumbell? Thanks to your video in my home only doing workout 2pcs dumbell only i have and treadmill thanks your good to have excercise to young and older age like me godbless.
Thanks I like the exercises, I'm over 45yrs and I now train with light weights and this suits me well
I had stomach surgery 4 years ago now its hard to sit up on a flat banch .can i do those on a incline banch.I love your videos.
Save ur time watch from 3:29
Just tried this, and even with pretty low weight I could only do 2 sets of each exercise in each of the two bench angles... total of 110 reps (70 flies and 40 presses) in 8 sets. Thats a lot!!
maybe you are a beginner...if so it takes time...i have been training over 50 years and still always try to improve on my training... just do your best using correct form without over doing it ...
@@roadstar499 As Harry Callahan (Clint Eastwood) said, “A man’s got to know his limitations.” While not a complete beginner, I am definitely not all that experienced. As you said, maintaining proper form and staying within one’s limits is key, and will always yield positive results
As usual...great video!!!
Absolutely Great Video... Spot on.
Your a good trainer I enjoy the workouts great pump
Great channel. Great content. I workout at home and have a pretty well equipped free weight gym. Just have no machines.
Very well said sir about this topic and keep it up and keep training hard and be strong always sir and stay safe and stay healthy and be positive and happy always sir
Thanks man, just in time for my chest workout tomorrow 👍
Will add this
imy dumbells at home only go up to 50lbs,so i am thinking use my dumbells for the fly flats and inclines and use my smith machine for the heavy 8-10 reps... great demo...ps..i also love to include dumbell pull overs in my chest near the end...
Dude awesome run! Man you almost came home with the victory from 6th starting spot. Like I said last week you are getting better each time you get in ra
Good stuff , I’m 64 just recovered from cancer the last three years and need to safely start lifting again after destroyed bone density and 6 broken lumbar vertebrae’s ! One broke twice ! I’m glad I was built up before somewhat before this curse
I have a bench that will adjust to a decline position. I wonder if that would be as effective as the decline push-ups?
Thanks for what u do! Where did u purchase your adjustable flat bench?
Perfect exercises for chest! 👍
Thank you for sharing your experience, Your a great person.
What are the actual weight of the dumbbells you use in these routines. Would be nice if you would state weight for each exercise.
Great work out thanks
best coach ... 💪
greetings from germany
Thank you great info I’ll try it
I’m getting older now been lifting all my life and your approach is helping me so much keep up the good content
I'am knew on your channel. I'm having a problem with me giving up on my routines. Because of mentally giving up on my Reps. I don't really know what's a good count of Reps I need to do on a set? I'm 62 and going on to 63 next month. So, I definitely need your support. ( I had 3 strokes and still struggling. I know what it's like to be to in great shape like an athlete.) I used to be active and Strong 💪 But, my age is catching up with me. I don't wanna think that at all. So, help! Aloha brother.🤙
Thank you soo much My friend....
Love the details 👍
Hi Gary, love your videos and programs. Question re pain in the shoulder joint after training. Should I carry on with light weight or just stop exercising until pain is gone completely for a few weeks or so?
Okay I'm going to try your message see if it works you are a good coach
Thank you so much. I wish I could train with you. You are a great trainer. I wish I had a great body like you.
Awesome video!
I do the same thing your talking about but i reverse once i get done with my final set to get a serious pump. I do 20 reps with the 30s 15 reps with the 40s or 35s 12 reps with the 50s and 12 with the 60s then work back down with that heavy weight so in all i do 8 sets. The flies i lighten the weight but this is dope.
hey what's going on my brotherfirst time connecting online I'm going to use that method you're showing today I'm actually 60 years old I work up about 4 miles a day going up hills in the park looking two-tone Chest areas will report in about 2 to 3 weeks
love the videos that I just discovered. Tried it out at the gym last night and burning today, in a good way. Please can Mark Mcilyar stop saying "I usually use a bigger weight" it doesn't matter, it's the movement not the weight. Your video really worked me and my wife so thanks for that (I'm 56)
Thank you so much for what you’re doing. You’re very good about taking everyone’s level of ability and age into consideration. I am 64 and working with a shoulder and knee that’s pretty much shot and your videos are helping me to continue safely in something I so enjoy doing. God bless,
Rick
Worked awesome. Thanks
Good night I really appreciate you 🙏✌️ thank you 🙏
I definitely like the workouts that you do because that's what I do also. Now that I'm older I go with lighter weight and more reps and I usually do three different exercises and then take my 2-minute rest. Also I always squeeze the muscle that I'm working on. Plus make sure you breathe out when you're doing the pushing and breathe in when Contracting.
Any suggestions on how to activate the chest muscles before working set
Great video I started this shoulders omg what a work out thanks for training videos learning alot
Hi Gary, I did this workout today, felt really good. I have just returned to the gym after 2 years away. Man I could not do the final exercise my arms and chest turned to jelly. So I will know when I'm improving when I can do the final exercise so a positive comes from negatives.
I enjoy watching your vedio’s!
Great vide ..,I really need it that
Good morning,that 45lbs, first set to three set same weight,?thanks
Good job, video 👍
Do you have a work out schedule … Day 1 legs Day 2 arms and so on . Been working out for 6 months and have been doing a complete work out 4 days a week . I have kind of hit a point of not much change in body parts . Any suggestions ?
you could try and do a sort of progression: now you go upper lower for a few months and see results, and than change to push pull legs :) so you go more and more in details and isolation
Finishing with the pushups...is it one set only to failure? or multiple sets up to 4 to Failure?
Thnx.thnks .thanks..
Thanks Gary, that's great
I'm a fan I do these ,very effective for power and strength,and makes my job easier
Is 3days a week full body workout with dumbells for older guy with light weights is this ok .
Great approach 👍
What brand weights do u reccomend?
Where did you get that weight bench your using
thank you it was uesfull to me
What is your recommendation for a good bench? Thx and enjoy the vids
Love the video!!!!!! How many times per week would you recommend you do this routine?
Going to try those bench pushups at the end to failure 🙏🏋🏼♂️
Very nice and knowledgeable. Thank you VERY much!!! Also I have bulging discs on cervical and lumbar, makes it painful and hard to work my left side especially upper body. How would you approach this? Same weights as my right side? What if my left fails first due to injury etc. Much love thanks for your time
Great video...why not a decline bench exercise?
Great video bro,gracias🙏🏼✊️
Beautifuly explained 👌
But I wana know is this workout OK for a person who is 60..pls advice.
Stay safe and blessed 🙌
Sorry if im asking a.dumb question.
For every set....are you doing the fly and then flat 4x..or the fly once amd 4x flat?
Good morning,how many reps, and weight thanks
Your workouts are on pout great workouts
Gary, good stuff!
I really like this routine; how often should I do this routine per week to maintain my progress, thanks.! ;-)
The bench is difficult to find in my location. Can someone help with the bench dimensions.
Thank you
With the lighter weights you did a fly, arms spread out and brought up. With the heavier weights your arms were above your body. Do you not do the fly with heavier weights but rather a straight push up with the weight. Thank you. You provide a lot if information.
Chest are fast twitch muscles. They build better with heavy weights and longer rest between sets. Slow Twitch muscles such as the shoulders do better with more reps and shorter breaks between sets.
How many sets on the push-ups?