I just tested this in the gym. It's exactly as you stated. The soreness moved to the inside of the chest with less soreness in the shoulders. I'm a believer! Thank you for posting. I'll be back to see more.
I must say I was more impressed after seeing this video than I have in quite some time being online. My teen nephew started weight training this summer and since I worked in a gym a lifetime or two ago, I promised my sister I would teach him to train properly whenever Im in town before he goes back to school. So when he told me that I 'had' to see this video he found online, I was a bit vary because the meathead factor is as high online as I remember it in the gym. He kept telling me "no, no, this guy says the same thing you do about ego, squeezing, not using front delts when training chest', and so on. So I just finished watching the video and all the way through as we watched, I kept telling him "yes, thats exactly right...." over and over again. Intelligent, educated, with just enough science as not to scare people off and with great explanations (like the limited range of motion with the barbell). I checked 2-3 other vids really quickly to make sure it wasnt a fluke and told him to sub to your channel (i just did as well). I trained in my youth with national champions, a Mr.Universe and another 4 who competed in it and learned a lot from them. I feel confident and safe that my nephew will greatly benefit from listening to your videos as I did from them. Definitely will recommend it to other people as well. Congrats on your fine work.
TH-cam recommended your channel and this video. I subbed about half way in. You explaining everything and not being vague like every other body builder is awesome. Will definitely not be hunching on the fly's tonight.
Best channel on youtube, been doing bodybuilding for 8 years now and watching your videos has helped me out in so many ways. To anyone thats skeptical about this information, being in nursing and learning about the human body this guy has it down 100% ! Thank you
James Grage, your video is the most insightful i have seen in a while. Just know you cant please everyone as with some of the comments i have just read. Geez some ppl are unbelievable but i guess everyone is entitled to their own opinions. Keep the informative videos flowing.
Dude this is a phenomenal video! I think too many 'bodybuilders' get caught up on bench pressing a lotta weight and end up missing out on building the actual muscle.
I just want to let you know that you are by far the best advice I have come across on youtube! I have felt a difference in my training and development by following your advice. I have seen my fair share of bodybuilding magazines, youtube channels, web pages and forums more than 20 years and man you don't hold back when providing advice. So, thank you!
I must admit, when I first saw the title of the video my first thought was "he doesn't know what he's talking about". But you said it's not the "best" for your chest and you're right. Range of Motion plays a huge part. I'll go ahead and say I'm a NASM CPT, CES and not just a "know-it-all" youtuber. I love how you threw in the arthrokinematics and the ROM. Could've probably talked a little bit mroe about torque and I disagree that muscles don't fire evenly - but very good video!
This guy knows his anatomy and muscle origins, meaning that he actually KNOWS what he's talking about, especially in regards to muscle motion and firing. Excellent video.
By pulling your scapula back and down, enlarging your rib cage and arching the back slightly ( so the chest is sticking out), then doing 3/4 reps where you don't lock out or go to low , so you do a sort of pumping /squeezing motion, you are doing everything that is humanely possible to work the chest during a barbell bench. To hit the inner chest do the dips in the same way but do them more horizontally than vertically ( the shoulder are literally taken out the process if you pull them back and down and keep them in that position). Finish with incline dumbbell press in same way ( chest up), and you have done everything that is needed for chest( keeping the dumbbells in an arc like he said). If you are advanced can add in a pec deck, crossover or fly at end.
TonyMon16 By doing the cross overs first you are pre exhausting the muscle. its an old school technique that works when done right. you wont be able to press more weight but you effectively stimulate the chest. its done with other large muscles too.
a great and refreshing way to look at activating the chest instead of adhering to the standard protocol which is not meant for everyone, I like the standing cable chest squeeze bringing the elbows inward, never saw that before.
You have something good here, and you know what you're doing. I have been in the fitness industry for a while with a PT background as well so it's always good to hear someone else explaining things in depth. People lift weights without understanding what it is they are actually doing without making the connection of the purpose of what our different muscles groups are responsible for. Once you can better understand what their job is and their range of motion and how different muscles work together synergistically (and also how to take other muscles out of the equation when trying to isolate), you can truly make good overall progress. I subbed already so keep it up!
you know I have thought this so much but have never heard it before... I always wondered why people loved bench and I hated not being able to squeeze.. this is your fist video I have ever watched and you're already my favorite youtuber
I've worked in the fitness industry for 20 years, as a trainer, managing gyms, to owner and fit biz consultant... Your vids are awesome man! It's a great balance of informative and enthusiasm.
No matter what weight you are using there is NEVER a time to flare you elbows out. I have talked to trainers, doctors, rehab professionals and all have said to not flare elbows out. It's a unnatural movement tha causes unnecessary stress on the shoulder.
badnewz9 elbows back behind your ears is silly but having them perpendicular to your torso isn't bad if the load is lighter. it all depends on the person.
Appositely 100% correct regarding the pec deck/fly machine with regard to the elbows. I know this by coincidence as I came across this by chance and the feel is completely different, without the support of the hands and having just the elbows pushing (especially at the hardest point getting the bars to touch) completely isolates the inner chest. Doing a intense drop set with a spotter for bar touch and you will feel something in the chest you have never felt before! When you said about the pec deck/fly machine I knew then you know your stuff mate as I have experienced it. A happy Subscriber and look forward to watching more of your very insightful vids :)
This guy, I like this guy. First video I watched I was really worried he'd turn all obnoxious and spend 10 minutes telling us how much weight he could move, but totally the opposite happened and he changed the entire way I thought about training back. Thank you man! Genuinely nice bloke.
People complain about everything.... If ya don't feel that the video isn't any good just don't watch it... Take what u feel is good for ur training and what ever u don't agree put that aside.... I been doing these workouts for a month and a half and I feel great.... I feel that I don't go to the fucking gym just to push fucking weight now I go with a purpose.... Thank you!
I really like your no nonsense real talk about bodybuilding. You're right when you say to set your ego aside when it comes to lifting. Just that alone changed my mentality on working out. Just subscribed! Thanks James.
Excellent tip.. Have been doing this for quite some time and when you compound it you start to realize that you have doubled your strength and better reduced the risk of injuries.
I don't understand the hate... This is one of the best explanations on how the pectoralis major muscle can be isolated and targeted. Even for powerlifters who want to improve their bench press, these are some of the best assistance exercises which can be done. I couldn't improve my maximum raw bench press for a long time doing only heavy barbell bench presses. I added isolation work for triceps, deltoids and pecs and I could finally break my plateau and add over 10 kilos to my bench. Same with my squats. Isolation work for calf strength improved my squat. My squats were weak at the bottom because it requires ankle plantar flexion which is a work of the calves. Isolation work to improve ones' weaknesses is as important for powerlifters and other athletes as it is for bodybuilders.
I think this is the best bodybiulding video I have ever watched. Your explanation about the benefits of keeping your elbows wide during dumbbell presses was spot on. Thanks!
I currently hit a plateau and I'm watching your vids and trying to adjust my routine based on your vids,gonna adjust my diet and stuff,your vids are very carefully explained and you look up into the anatomy of the muscles and how they work which is really important,not all youtube bodybuilders do that,respect for you!
lol comments full of 'lose the hat', 'the hat must go'... the fuck? I had to rewind the video to see the cap lol, I didn't see that and I'm ok with that. I'm here to learn, not to play the style police... Thanks for all the info mate! It has been of great use :-D
@@nonachyourbusiness1164 let me fix what I said not generation but all those who are more concerned with fashion then actual performance and knowledge my bad
This is the best advice I've been training for a year and half and agree you never feel that pump in chest when bench pressing Can't wait to try these angles he's shown Awesome Video I'm subscribed 😎😎😎😎
Lookin huge bro. Thanks for the good information. I agree with all of your common mistakes. I see people doing hunched over cables, arched back dumbell press, and hand centric flys all the time. Good stuff.
I have been concentrating on bench press for the last year with little results. Today, I decided to go a different route: Dump the bench press and just do isolation exercises (which is how I found this video). I am going the cable and dumbell route for the next 3 months. Thanks for the isolation tips.
DurdeeD20 Damn....can you say Roid rage. I expected constructive criticism and I get attitude? You're obviously high on yourself. You definitely DON'T need to train anybody .
zxcurve You're feeling it in your shoulders because your form isn't correct. How much are your elbows flared out? Where are you bringing the bar down to? Are you pushing it straight up vertically?(you shouldn't be), how wide is your grip? Do you have your shoulders packed while benching(retract the scapula) etc etc etc. I suggest you watch Athlean X channel to get some tips.
zxcurve at the lowest part of the press. make sure all of these are met. and because everyone is different it varies what EXACTLY you need to do, but here goes. at the bottom forearms should be at perpendicular to the ground (straight up and down) from all angles people will tell you to bring the bar to your nipples, not true, it varies from person to person. I bring it to the bottom of PEC. elbows should be 45-75 degrees out from side of body. whatever works for you best. grip width has to do with what angle your elbows are at and where you lower the bar to your chest. and of course pack your shoulders down and back the WHOLE time. just play around with it using a light weight bar until you feel like you are getting the hang of it.
oh and keep your wrist inline with your forearm, no bending. and when you angle out your elbows don't rotate them out. kind of hard to explain but, kind of ummmmm angle your elbows out at the shoulder and then rotate the elbow in at the elbow (works for me).
Great information, I watch a lot of other bodybuilders, but I like your approach and straight talk and easy manner. I'll be watching the remainder of your videos. Good show!
I'm just saying that using that thought process, what he said actually makes sense and it makes the point he was making. I'm not inside his head so idk it totally could have been a brain fart but it makes sense in the right context.
That's why we do compound movements, because they target many muscles. So you are not just working the pecs but other muscles as well. Compound movements also allow progressive overloading easily which is beneficial for muscle hypertrophy. And of course, you should always add an isolation exercise; cable cross overs for chests. So a typical chest training program for a natural lifter will be: Day 1: Bench press (flat+incline) and cable cross over (downwards) and Day 2: DB incline bench press and pec deck machine. Compound + isolation + enough weekly volume
jersey shore Pauly D baseball cap wearing tatoo juicehead!!!!! Subscribed!!!!
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Excellent vid. What I like to do as well is focus more on the squeeze from the fulcrum point at the bend in the arms as opposed to squeezing the hands together, always keeping my focus on the pecs solely. It's one thing to engage a movement, but it's another animal altogether to engage the actual muscle 90 - 100%. The movement itself is only half the battle, especially if you're not fully focused on the muscle you're working. Keep your head inside that muscle at all times for the best burn.
great videos man, keep it up, subscribed. the skeleton and rubber band is fantastic, the only thing I would add is something like an anatomy chart poster and point out the muscles you are talking about on that as well. helps visualize the entire muscle group!
I'd like to add a little something too, (Range of Motion) is also different between people, so learn to understand and feel your body's (ROM) for the exercise and use proper form. Great vid man thanks for upload!
@9:39 was that a go at strength trainers/ powerlifters? Ego has nothing to do with wanting to get stronger mate. Of course you are entitled to your opinion but just because you dont train for strength dont take shots at us who do. This was a good, interesting and informative video up until this point.
I think he's just saying that if your goal is to build size then you have to sacrifice your ego to do some exercises that you don't feel as strong at. He's giving advice to people to want hypertrophy over strength, therefore in this scenario strength based exercises aren't always going to be the answer. I'm sure if he did a video on building strength then he'd similarly mention something about doing less hypertrophy work (do less reps and at a higher weight, sacrifice your ego and get "less of a pump"). I hope I'm making sense, haha.
Sooo yesterday I tried your back workout. I had to go lighter in weight than I had been doing but I kept perfect form and the work out felt great! I was especially happy with the contraction I could feel in my lats. I'm closely watching your chest videos now because I do chest on Thursday.. Thank you!!! John R G
+James Grage - The Muscle Geek they were sore on both sides but my right side now burns no pain but that sensation is annoying but once warmed up it ain't to bad I just don't want to tear it but I was benching everyday 6 days a week
+Jorge rick Martinez i was the same bro since i started taking fish oil pills amd dropped the weight by 10lbs no more discomfort i also dont do flat bench amymore i stick to decline incline and flies...hope this help and feel better brother.
I don't get all the negative comments......I agree with everything he says. A very intelligent presentation. I've been training for over 40 years, I've competed in a dozen bodybuilding shows, and my best bench was 365 X 7 reps.....I only mention those things to show that I've tried everything in the gym. At almost every show I was in, I was complemented on my chest development, by my competitors. I attribute my chest development to positioning my hands and upper arms EXACTLY like Jame Grage recommended, during bench pressing....and I've done almost everything he talked about. Great training tips in this video!!!
Good shit bro. As a lifter, everything you said made absolute sense. Science is good, but experience is indeed the best teacher. (& oh yeah,liked & subbed!)
I do like the content and tried out the routine in the gym.... worked quite we'll.... sorry I should not have been negative but it was driving me mad....
very good advice very professional... ask a practitioner bodybuilding I learned that the key game is intercorrelation... intercorrelation memes when you doing a bench press or push ups you must squeeze the blade bones of your back and opening them as you pushing forward in the bench or in the push up... the same movement is apply in dipping... when it comes to doing dipping or dips you must shrug your shoulders and open them again and you will feel the stress in the middle of your chest... this is what it's called intercorrelation... the same applies for doing squats by squeezing the cheeks of your buns and you'll feel the stress on your thighs as you go up...
I don't get this "set your ego aside" business. It's all about ego. If you're trying to get a higher squat/bench/deadlift total, that's for your ego. If you're trying to win a bodybuilding contest or get on the cover of a fitness magazine, that's also for your ego. If you're lifting to attract a mate, that's ego too. Same deal for training for a sport. Literally NONE of what you do in the gym feeds starving children or cures cancer or makes the world safe for democracy. It is something that you do in your spare time for yourSELF. It's not wrong to do something for yourself and it's certainly not wrong to concentrate on your health, but it's beyond silly to say that training for one goal is egocentric but another one isn't.
of course it's not all about ego. I lift to get stronger and I don't compete and have no need for approval by the guys in my gym. my chest is weak due to multiple shoulder problems on both sides. no big deal. learning is a valid goal. preventing injury is a valid goal. increasing size and strength are valid goals. I don't show off my body because my skin is bad, so it is just for me and my health as I approach 40. lots of value to be found at the gym that has nothing to do with ego
I tried these exercises just like you said and after one work out I really do feel a difference. Thanks for the great info. I really like how you incorporated anatomy and physiology into your explanation.
WhatsY0UTUB3 just another shitty opinion/comment from another no body doin fuk all with his life. Why dont u post vids then and we will pick apart ur style fuk wit 🖕🏻
First time watching your videos, I subscribe to a number of channels and have done for some years - the content in this was spot on and really helpful. Thanks so much.
Love the video...all on point...after your done with weights,get a sick burn by pumping out as many push ups as possible..do as many sets as you can till your burnt..I'll do a mix of close ,diamond and wide..
James - Just found your TH-cam videos. On a scale of 1 - 10, they are a 10+. You are great in your presentation style, you provide great biomechanics explanations (well, you and Bones) and you take those explanations to the gym. Great job! Good job by your camera and editing crew as well. The animations help to understand the exercises. Keep up the good work. You have a gift for presenting this stuff. I'm an engineer so I really appreciate the science behind your workout strategies. Jon
Thank you James, I finally understand what is being said for once. I´ve seen a lot of other "instructors", but this is the BEST by far ! Thank you. / Richi.
Good description on the Anatomy in regards to where the muscle inserts. Also it’s great for People to know which way the muscle recruits to which the angle of the exercise should be performed. Obviously it’s nice to target the muscle with a specific exercise. But we all know muscle size is relative to volume and progressive overload. People with a big bench have big chests and that’s a fact someone who does at least 6 plates has a popping chest... Also taking note chest emg activity is at its highest with a pronated hand grip as well that’s why cross over cables are so effective. I think a good take away for people watching the video implement some of these isolation exercises in the program but obviously start with the hardest exercise first and work there way to the easiest. Work on both the strength rep range and the hypertrophy ranges full range of motion and don’t ego lift.
wicked video's keep them up mate. I feel like I know all this information but as you explain it, its all coming back to me and really getting me to think about engaging certain muscles and getting back to basics of contractions rather than just lifting.
I just tested this in the gym. It's exactly as you stated. The soreness moved to the inside of the chest with less soreness in the shoulders. I'm a believer! Thank you for posting. I'll be back to see more.
I must say I was more impressed after seeing this video than I have in quite some time being online.
My teen nephew started weight training this summer and since I worked in a gym a lifetime or two ago, I promised my sister I would teach him to train properly whenever Im in town before he goes back to school. So when he told me that I 'had' to see this video he found online, I was a bit vary because the meathead factor is as high online as I remember it in the gym. He kept telling me "no, no, this guy says the same thing you do about ego, squeezing, not using front delts when training chest', and so on.
So I just finished watching the video and all the way through as we watched, I kept telling him "yes, thats exactly right...." over and over again.
Intelligent, educated, with just enough science as not to scare people off and with great explanations (like the limited range of motion with the barbell). I checked 2-3 other vids really quickly to make sure it wasnt a fluke and told him to sub to your channel (i just did as well).
I trained in my youth with national champions, a Mr.Universe and another 4 who competed in it and learned a lot from them. I feel confident and safe that my nephew will greatly benefit from listening to your videos as I did from them. Definitely will recommend it to other people as well. Congrats on your fine work.
TH-cam recommended your channel and this video. I subbed about half way in. You explaining everything and not being vague like every other body builder is awesome. Will definitely not be hunching on the fly's tonight.
same
Same this guy is great
Athlean x
Athlean X is awesome two.
Best channel on youtube, been doing bodybuilding for 8 years now and watching your videos has helped me out in so many ways. To anyone thats skeptical about this information, being in nursing and learning about the human body this guy has it down 100% ! Thank you
James Grage, your video is the most insightful i have seen in a while. Just know you cant please everyone as with some of the comments i have just read. Geez some ppl are unbelievable but i guess everyone is entitled to their own opinions. Keep the informative videos flowing.
Yeah, you can't expect to get all love on TH-cam...but I fully expected as much when I posted this particular video.
Dude this is a phenomenal video! I think too many 'bodybuilders' get caught up on bench pressing a lotta weight and end up missing out on building the actual muscle.
from a long time lifter i say, Great advice, and i appreciate your time to explain in detail.
Sean Faulk Thanks you. You pretty much took words out of thumbs.
I just want to let you know that you are by far the best advice I have come across on youtube! I have felt a difference in my training and development by following your advice.
I have seen my fair share of bodybuilding magazines, youtube channels, web pages and forums more than 20 years and man you don't hold back when providing advice. So, thank you!
I must admit, when I first saw the title of the video my first thought was "he doesn't know what he's talking about". But you said it's not the "best" for your chest and you're right. Range of Motion plays a huge part. I'll go ahead and say I'm a NASM CPT, CES and not just a "know-it-all" youtuber. I love how you threw in the arthrokinematics and the ROM. Could've probably talked a little bit mroe about torque and I disagree that muscles don't fire evenly - but very good video!
Thanks John!
This guy knows his anatomy and muscle origins, meaning that he actually KNOWS what he's talking about, especially in regards to muscle motion and firing. Excellent video.
By pulling your scapula back and down, enlarging your rib cage and arching the back slightly ( so the chest is sticking out), then doing 3/4 reps where you don't lock out or go to low , so you do a sort of pumping /squeezing motion, you are doing everything that is humanely possible to work the chest during a barbell bench. To hit the inner chest do the dips in the same way but do them more horizontally than vertically ( the shoulder are literally taken out the process if you pull them back and down and keep them in that position). Finish with incline dumbbell press in same way ( chest up), and you have done everything that is needed for chest( keeping the dumbbells in an arc like he said). If you are advanced can add in a pec deck, crossover or fly at end.
TonyMon16 By doing the cross overs first you are pre exhausting the muscle. its an old school technique that works when done right. you wont be able to press more weight but you effectively stimulate the chest. its done with other large muscles too.
a great and refreshing way to look at activating the chest instead of adhering to the standard protocol which is not meant for everyone, I like the standing cable chest squeeze bringing the elbows inward, never saw that before.
Awesome information man, very informative
Thank you dude. Appreciate you checking it out
You have something good here, and you know what you're doing. I have been in the fitness industry for a while with a PT background as well so it's always good to hear someone else explaining things in depth. People lift weights without understanding what it is they are actually doing without making the connection of the purpose of what our different muscles groups are responsible for. Once you can better understand what their job is and their range of motion and how different muscles work together synergistically (and also how to take other muscles out of the equation when trying to isolate), you can truly make good overall progress. I subbed already so keep it up!
True That!
Thanks John!
you know I have thought this so much but have never heard it before... I always wondered why people loved bench and I hated not being able to squeeze.. this is your fist video I have ever watched and you're already my favorite youtuber
Setting my ego aside and targeting the muscle. Amazing insight on chest training. Thank you brother! Most appreciative advice. Thank you!
I've worked in the fitness industry for 20 years, as a trainer, managing gyms, to owner and fit biz consultant... Your vids are awesome man! It's a great balance of informative and enthusiasm.
elbows out, doesn't shoulder safety gets compromised?
Yeah pretty much. Don't flare those elbows out or you are asking for nagging shoulder injuries and pain. Trust me I know from experience!
unless you're using really low weight than your max lift, like 65-75 lbs when you max is 100+
No matter what weight you are using there is NEVER a time to flare you elbows out. I have talked to trainers, doctors, rehab professionals and all have said to not flare elbows out. It's a unnatural movement tha causes unnecessary stress on the shoulder.
badnewz9 elbows back behind your ears is silly but having them perpendicular to your torso isn't bad if the load is lighter. it all depends on the person.
how about ankles back behind the ears? yoga move
Appositely 100% correct regarding the pec deck/fly machine with regard to the elbows. I know this by coincidence as I came across this by chance and the feel is completely different, without the support of the hands and having just the elbows pushing (especially at the hardest point getting the bars to touch) completely isolates the inner chest. Doing a intense drop set with a spotter for bar touch and you will feel something in the chest you have never felt before! When you said about the pec deck/fly machine I knew then you know your stuff mate as I have experienced it. A happy Subscriber and look forward to watching more of your very insightful vids :)
1:30 half in, subscribed! Bad ass channel bro
Your're not alone
This guy, I like this guy. First video I watched I was really worried he'd turn all obnoxious and spend 10 minutes telling us how much weight he could move, but totally the opposite happened and he changed the entire way I thought about training back.
Thank you man! Genuinely nice bloke.
People complain about everything.... If ya don't feel that the video isn't any good just don't watch it... Take what u feel is good for ur training and what ever u don't agree put that aside.... I been doing these workouts for a month and a half and I feel great.... I feel that I don't go to the fucking gym just to push fucking weight now I go with a purpose.... Thank you!
I really like your no nonsense real talk about bodybuilding. You're right when you say to set your ego aside when it comes to lifting. Just that alone changed my mentality on working out. Just subscribed! Thanks James.
I like the tilt on the hat, nice touch.
ive seen a lot of workout vids. this one was the most informative and direct without filler talk ive seen yet. instant subscriber
9:03 - gotta be careful with that press with the flared elbows as it can be a bit dangerous on the shoulders
true but obviously u ain't gonna go heavy with this form
some people will
Use this as an assistance exercise to build the pec in size, not a primary strength builder. Light weight!
also taking it easy with the internal rotation which can cause impingement in non flexible lifters
he said not to go heavy
I've lifted for years and I think this guy is actually brilliant, he knows his stuff very well.
I found this useful. Tried it today now feeling sore in the pecs since I felt the load was much more focused in the chest.
Excellent tip.. Have been doing this for quite some time and when you compound it you start to realize that you have doubled your strength and better reduced the risk of injuries.
I don't understand the hate... This is one of the best explanations on how the pectoralis major muscle can be isolated and targeted.
Even for powerlifters who want to improve their bench press, these are some of the best assistance exercises which can be done.
I couldn't improve my maximum raw bench press for a long time doing only heavy barbell bench presses. I added isolation work for triceps, deltoids and pecs and I could finally break my plateau and add over 10 kilos to my bench.
Same with my squats. Isolation work for calf strength improved my squat. My squats were weak at the bottom because it requires ankle plantar flexion which is a work of the calves.
Isolation work to improve ones' weaknesses is as important for powerlifters and other athletes as it is for bodybuilders.
I think this is the best bodybiulding video I have ever watched. Your explanation about the benefits of keeping your elbows wide during dumbbell presses was spot on. Thanks!
Tons of great information
James you deliver the best info on TH-cam without a doubt!! Cheers from Australia !
bro grabbed some 50s for an example weight...fml...this guys a monster....but seriously...great info loved it subbed.
I currently hit a plateau and I'm watching your vids and trying to adjust my routine based on your vids,gonna adjust my diet and stuff,your vids are very carefully explained and you look up into the anatomy of the muscles and how they work which is really important,not all youtube bodybuilders do that,respect for you!
lol comments full of 'lose the hat', 'the hat must go'... the fuck?
I had to rewind the video to see the cap lol, I didn't see that and I'm ok with that. I'm here to learn, not to play the style police...
Thanks for all the info mate! It has been of great use :-D
Hahah right that's why this generation sucks at working out
@@rjfierro Why you gotta bring generations into this?
@@nonachyourbusiness1164 let me fix what I said not generation but all those who are more concerned with fashion then actual performance and knowledge my bad
@@nonachyourbusiness1164 apologize
bad hair day.
great video. I am 50 years old wished I started this sooner,diabetic, started working out 3 weeks ago. I will keep watching your videos
10:09 "Let me grab just any old weight here." Casually grabs 50's
mattbradley87 50's are light for a guy his size
shuahsduahsdhasdu
50's for press like that are light for most people that go to the gym more thank once a month
50s are pretty average for any serious gym rat. He did grab them like they were 25s, i'll give you that.
mattbradley87 well...that’s only a 100 pound press
I'm not gonna watch the whole video but within the first 30 seconds you earned my subscription. Hats off to you good sir 👍
Subbed. Hope to see more of this informative stuff!
This is the best advice
I've been training for a year and half and agree you never feel that pump in chest when bench pressing
Can't wait to try these angles he's shown
Awesome Video I'm subscribed 😎😎😎😎
that gym looks it has cosco attached to it
Lol it really does.
Hey Red. You're right, it does. It's the gym at BPI Sports HQ which is located within the warehouse.
James Grage - The Muscle Geek. Is push up good to help build the chest up
Lol
Not every TH-cam fitness channel guru knows as much as this guy, subbed
Wow, spotted some things I've been doing wrong...that was actually a pretty god dam informative video...thanks
Lookin huge bro.
Thanks for the good information.
I agree with all of your common mistakes.
I see people doing hunched over cables, arched back dumbell press, and hand centric flys all the time.
Good stuff.
damn just stumbled across this video, really interesting... been lifting for a while but getting another point of view is always greatly appreciated!
I have been concentrating on bench press for the last year with little results. Today, I decided to go a different route: Dump the bench press and just do isolation exercises (which is how I found this video). I am going the cable and dumbell route for the next 3 months. Thanks for the isolation tips.
when I do bench presses I do incline and decline bench because doing flat bench I feel more in my shoulders
DurdeeD20 Damn....can you say Roid rage. I expected constructive criticism and I get attitude? You're obviously high on yourself. You definitely DON'T need to train anybody .
zxcurve You're feeling it in your shoulders because your form isn't correct. How much are your elbows flared out? Where are you bringing the bar down to? Are you pushing it straight up vertically?(you shouldn't be), how wide is your grip? Do you have your shoulders packed while benching(retract the scapula) etc etc etc. I suggest you watch Athlean X channel to get some tips.
zxcurve at the lowest part of the press.
make sure all of these are met. and because everyone is different it varies what EXACTLY you need to do, but here goes.
at the bottom forearms should be at perpendicular to the ground (straight up and down) from all angles
people will tell you to bring the bar to your nipples, not true, it varies from person to person. I bring it to the bottom of PEC.
elbows should be 45-75 degrees out from side of body. whatever works for you best.
grip width has to do with what angle your elbows are at and where you lower the bar to your chest.
and of course pack your shoulders down and back the WHOLE time.
just play around with it using a light weight bar until you feel like you are getting the hang of it.
oh and keep your wrist inline with your forearm, no bending.
and when you angle out your elbows don't rotate them out. kind of hard to explain but, kind of ummmmm angle your elbows out at the shoulder and then rotate the elbow in at the elbow (works for me).
UltraEliteStatus I used to do that and for some reason I started resting the bar in my hand with the thumb curled around with the fingers
Great information, I watch a lot of other bodybuilders, but I like your approach and straight talk and easy manner. I'll be watching the remainder of your videos. Good show!
down a little higher???
ha i noticed that aswell
Lowering the cable downward hits a higher part of the chest ;)
+ryanband0 he did not say that.
I'm just saying that using that thought process, what he said actually makes sense and it makes the point he was making. I'm not inside his head so idk it totally could have been a brain fart but it makes sense in the right context.
That's why we do compound movements, because they target many muscles. So you are not just working the pecs but other muscles as well. Compound movements also allow progressive overloading easily which is beneficial for muscle hypertrophy. And of course, you should always add an isolation exercise; cable cross overs for chests. So a typical chest training program for a natural lifter will be: Day 1: Bench press (flat+incline) and cable cross over (downwards) and Day 2: DB incline bench press and pec deck machine. Compound + isolation + enough weekly volume
jersey shore Pauly D baseball cap wearing tatoo juicehead!!!!!
Subscribed!!!!
Excellent vid. What I like to do as well is focus more on the squeeze from the fulcrum point at the bend in the arms as opposed to squeezing the hands together, always keeping my focus on the pecs solely. It's one thing to engage a movement, but it's another animal altogether to engage the actual muscle 90 - 100%. The movement itself is only half the battle, especially if you're not fully focused on the muscle you're working. Keep your head inside that muscle at all times for the best burn.
Ohh great more people crowding the dumbbells at LA fitness.
lol
DurdeeD20 New Years resolution should clear out some people, wait ohh $hit...
...and on Monday, because Monday is International Chest Day! lol
This is why I bought my own stuff for at home.
I've watched a lot of chest building vids, this is hands down the best one I've seen. I'm going to try this next chest day.
bench press isn't the best for your chest, PEDs are...
great videos man, keep it up, subscribed. the skeleton and rubber band is fantastic, the only thing I would add is something like an anatomy chart poster and point out the muscles you are talking about on that as well. helps visualize the entire muscle group!
you need to arch your chest and keep ur shoulders back
I'd like to add a little something too, (Range of Motion) is also different between people, so learn to understand and feel your body's (ROM) for the exercise and use proper form. Great vid man thanks for upload!
Nothing beats good ol pushups. The end
except the bench press. the end.
+Jarrod b yes i did.
What you described was my biggest issue in the gym. This is the first video I have found that answers all my pec questions. Good shit!
@9:39 was that a go at strength trainers/ powerlifters? Ego has nothing to do with wanting to get stronger mate. Of course you are entitled to your opinion but just because you dont train for strength dont take shots at us who do. This was a good, interesting and informative video up until this point.
I think he's just saying that if your goal is to build size then you have to sacrifice your ego to do some exercises that you don't feel as strong at. He's giving advice to people to want hypertrophy over strength, therefore in this scenario strength based exercises aren't always going to be the answer. I'm sure if he did a video on building strength then he'd similarly mention something about doing less hypertrophy work (do less reps and at a higher weight, sacrifice your ego and get "less of a pump").
I hope I'm making sense, haha.
I agree that it does sound like he's making powerlifters etc sound menial, but I don't think it's meant to come across that way
Not what he meant! If you hard more smarts maybe you wouldn't be a barmy ass
lunk.
Shut up you baby he is talking about body building fucking idiot
Sooo yesterday I tried your back workout. I had to go lighter in weight than I had been doing but I kept perfect form and the work out felt great! I was especially happy with the contraction I could feel in my lats. I'm closely watching your chest videos now because I do chest on Thursday.. Thank you!!! John R G
Starting with an isolation movement? seems legit
YUP. Makes zero sense
Guilherme Malheiro so you can feel it bro. This is for bodybuilding not power lifting. Also you gota go light and not snap your shit up.
yeah bro, broscience!
Best video on fully explaining how to work the pectoral muscle. A+
Good video but was a little to long, i zoned out. just giving feedback
Hey Daniel. Thanks for the constructive feedback. I have to admit it's tough to get them shorter yet still cover everything.
+James Grage - The Muscle Geek video was full of very useful info brother some of us like the science behind it. subbed.
+James Grage - The Muscle Geek to press that way hurts my tendons on shoulders bad u think I need to lay off bench for a bit ?
+James Grage - The Muscle Geek they were sore on both sides but my right side now burns no pain but that sensation is annoying but once warmed up it ain't to bad I just don't want to tear it but I was benching everyday 6 days a week
+Jorge rick Martinez i was the same bro since i started taking fish oil pills amd dropped the weight by 10lbs no more discomfort i also dont do flat bench amymore i stick to decline incline and flies...hope this help and feel better brother.
Best video I have seen for building chest I struggle to get a pump on my chest can't wait to try these tips ..thanks
A lot of these big guys seem a little short of breath.
yup
The information presented is SUPER rich, makes sense & is practical.
Thanks James, this channel was an awesome find.
No brains, no gains!
New subscriber here and WOW, one of the better work out channels on TH-cam! Great info and tutorials! Thanks slot!
I thought Vanilla Ice was flipping houses?
I don't get all the negative comments......I agree with everything he says. A very intelligent presentation. I've been training for over 40 years, I've competed in a dozen bodybuilding shows, and my best bench was 365 X 7 reps.....I only mention those things to show that I've tried everything in the gym. At almost every show I was in, I was complemented on my chest development, by my competitors. I attribute my chest development to positioning my hands and upper arms EXACTLY like Jame Grage recommended, during bench pressing....and I've done almost everything he talked about. Great training tips in this video!!!
Vanilla ice
Great video though ! Thanks
+Kazuya Mishima virgo cancer moon sign?
Lowell Spears cancer, how do you know?
Idk just what i used to do....i guess
Marion Cobretti the movie was called "cool as ice" . Where he had that motorcycle
.......ego is #1 reason for lack of progress I'd like to add. Been doing this for 35 years. Contraction contraction and squeeze.
Great job.
Bench has always been the best and will always be the best
Good shit bro. As a lifter, everything you said made absolute sense. Science is good, but experience is indeed the best teacher.
(& oh yeah,liked & subbed!)
the baseball cap just looks daft and dorky .... stylist needed
That's ok. I don't mind looking foolish and dorky. That's who I am. Hopefully once you got past my hat you liked the content
I do like the content and tried out the routine in the gym.... worked quite we'll.... sorry I should not have been negative but it was driving me mad....
+Brian Eduardo LOL. That's ok my friend. Glad you liked the routine
your videos are great...
going to try the biceps stuff today
James your a Godsend bro, always had problems with chest due to injury, this vid made it so much easier to workout better.thanks God bless
i like you better than Athlean X
very good advice very professional... ask a practitioner bodybuilding I learned that the key game is intercorrelation... intercorrelation memes when you doing a bench press or push ups you must squeeze the blade bones of your back and opening them as you pushing forward in the bench or in the push up... the same movement is apply in dipping... when it comes to doing dipping or dips you must shrug your shoulders and open them again and you will feel the stress in the middle of your chest... this is what it's called intercorrelation... the same applies for doing squats by squeezing the cheeks of your buns and you'll feel the stress on your thighs as you go up...
I don't get this "set your ego aside" business. It's all about ego. If you're trying to get a higher squat/bench/deadlift total, that's for your ego. If you're trying to win a bodybuilding contest or get on the cover of a fitness magazine, that's also for your ego. If you're lifting to attract a mate, that's ego too. Same deal for training for a sport.
Literally NONE of what you do in the gym feeds starving children or cures cancer or makes the world safe for democracy. It is something that you do in your spare time for yourSELF. It's not wrong to do something for yourself and it's certainly not wrong to concentrate on your health, but it's beyond silly to say that training for one goal is egocentric but another one isn't.
of course it's not all about ego. I lift to get stronger and I don't compete and have no need for approval by the guys in my gym. my chest is weak due to multiple shoulder problems on both sides. no big deal. learning is a valid goal. preventing injury is a valid goal. increasing size and strength are valid goals. I don't show off my body because my skin is bad, so it is just for me and my health as I approach 40. lots of value to be found at the gym that has nothing to do with ego
Isn't ego just being a self seeker, pursuing and enhancing oneself?
All this make so much sense as I have a strong base in anatomy ( medstudent talking here).
I subscribed without hesitation. Thx a lot !
Are you struggling to breathe bro?
I tried these exercises just like you said and after one work out I really do feel a difference. Thanks for the great info. I really like how you incorporated anatomy and physiology into your explanation.
that's odd. i have a bigger chest than you and bench presses are my main exercise hmm.. odd
Maybe more roids?
+SkaterLauro maybe you're a hater?
+MrAmirtaha Maybe he's right though...
maybe genetic + roid + hater
this guy'ses specific attention to detail...wish he worked out at my in shape health club
just cannot take a middle aged man wearing a hat like that seriously
age is just a number
WhatsY0UTUB3 you must feel old...that guy looks acts and is YOUNG
YOUTUB3 must have body envy...can't think of any other reason someone would write such a bitchy comment
WhatsY0UTUB3 just another shitty opinion/comment from another no body doin fuk all with his life. Why dont u post vids then and we will pick apart ur style fuk wit 🖕🏻
James really knows his stuff. Subscribed keep up the good work
I don't care how good the advice - I'm not taking advice for a 30 year old who wears a fucking snap back at 198 degrees
First time watching your videos, I subscribe to a number of channels and have done for some years - the content in this was spot on and really helpful. Thanks so much.
Love the video...all on point...after your done with weights,get a sick burn by pumping out as many push ups as possible..do as many sets as you can till your burnt..I'll do a mix of close ,diamond and wide..
This is beginning to be my favorite channel.
That's awesome! Thanks for the support my friend.
I HAVE SEEN A LOT OF FITNESS CHANNEL AND CERTAINLY U ARE ONE FROM THE BEST IF U ARE NOT THE N ONE THNKS FOR THE GREAT INFOS U GIVE TO US
James - Just found your TH-cam videos. On a scale of 1 - 10, they are a 10+. You are great in your presentation style, you provide great biomechanics explanations (well, you and Bones) and you take those explanations to the gym. Great job! Good job by your camera and editing crew as well. The animations help to understand the exercises. Keep up the good work. You have a gift for presenting this stuff. I'm an engineer so I really appreciate the science behind your workout strategies.
Jon
Thank you James, I finally understand what is being said for once. I´ve seen a lot of other "instructors", but this is the BEST by far ! Thank you. / Richi.
James always great explanation of best excercises to grow, based on real physiology, not bro science. The detail is awesome, easy to understand.
this dude is like a medical school professor and a trainer in one. Brilliant. So glad i found him
This is the best movie I have ever seen about chest training. Thanks for uploading.
Good description on the Anatomy in regards to where the muscle inserts. Also it’s great for People to know which way the muscle recruits to which the angle of the exercise should be performed.
Obviously it’s nice to target the muscle with a specific exercise. But we all know muscle size is relative to volume and progressive overload.
People with a big bench have big chests and that’s a fact someone who does at least 6 plates has a popping chest...
Also taking note chest emg activity is at its highest with a pronated hand grip as well that’s why cross over cables are so effective.
I think a good take away for people watching the video implement some of these isolation exercises in the program but obviously start with the hardest exercise first and work there way to the easiest. Work on both the strength rep range and the hypertrophy ranges full range of motion and don’t ego lift.
wicked video's keep them up mate. I feel like I know all this information but as you explain it, its all coming back to me and really getting me to think about engaging certain muscles and getting back to basics of contractions rather than just lifting.