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Most Overrated Exercises The Bench Press for Chest Development

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The Most Overrated Exercises, According to Trainers. BURPEES. “Burpees are a lazy way of beating down a client — and they’re often not coached right. It’s not guided workouts by a coach, it SEATED LEG EXTENSION.

HEATED CLASSES. AESTHETIC, NON-FUNCTIONAL EXERCISES. FITNESS MOVES ON AN INDOOR. The 10 Most Underrated Exercises, According to Top Trainers You don’t want to miss out on the power of these moves. By K. Aleisha Fetters, Contributor Oct.

7, 2016. According to the Navy Times, the sit-up is “an outdated exercise today viewed as a key cause of lower back injuries.” The Canadian Armed Forces has already cut the activity from its. The 10 Most Underrated Exercises, According to Top Trainers. From the rarely performed to the rarely performed correctly, some of the most amazing exercises don’t get the credit (and attention) they deserve.

Here, six leading fitness experts share the gym’s most underrated exercises the ones you need to master for optimum results. The 10 Most Underrated Exercises, According to Top Trainers originally appeared on Related News. First COVID-19, now mosquitoes: Bracing for bug-borne ills.

The 3 best types of exercise to lose weight, according to trainers. These are the key exercises to add into your routine to lose inches. The most underrated exercises that might bring your fitness routine and body to the next level, according to personal trainers.

Fashion Culture Grooming Watches GQ Hype Lifestyle. If you’re confident in the gym, you’re likely familiar with bench presses, squats, and deadlifts. They’re hard, yes. But they aren’t necessarily the most difficult exercises.

Ab Crunch. Although the crunch has been widely recognized by many fitness professionals as the best way to getting the perfect six pack abs, the exercise sadly enough has been highly overrated. Lets look at it from a practical angle. The most underrated gym exercises Now the negative stuff is out of the way, it’s time to consider the most underrated gym exercises.

According to George, these three moves provide the biggest bang.

List of related literature:

Squats and deadlifts performed under stable conditions at intensities as low as 50% of 1RM were shown to be more challenging to the neuromuscular system than stability ball exercises (38), suggesting their superiority for increasing muscular strength and hypertrophy of the back extensors.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

They should help individuals distinguish between overload and overtraining.

“Introduction to Kinesiology: Studying Physical Activity” by Shirl J. Hoffman
from Introduction to Kinesiology: Studying Physical Activity
by Shirl J. Hoffman
Human Kinetics, 2013

Strength and conditioning professionals involved in conducting 1-repetition maximum (1RM) tests in, for example, the Squat, deadlift, hip sled, leg press, shoulder press, or power clean, need to be aware Of the advantages and disadvantages of coaching athletes in the Valsalva maneuver.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Similar to “Force Repetitions”, it is important to note that this type of training is more likely to cause muscle soreness and should not be done at every training session.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Although of high practical value, if applied without proper instruction and warmup, the 1RM test can cause injuries [175].

“Human Physiology in Extreme Environments” by Hanns-Christian Gunga
from Human Physiology in Extreme Environments
by Hanns-Christian Gunga
Elsevier Science, 2014

The obvious conclusion we can draw from this pattern is that hard training only creates the potential for fitness.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

In contrast, another study assessing elite track and field athletes found a high-volume session of barbell lifting (3 exercises × 4 sets × 5 reps) resulted in significant post-exercise neuro-muscular fatigue (¥12 per cent reduced force).

“Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions” by David Joyce, Daniel Lewindon
from Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions
by David Joyce, Daniel Lewindon
Taylor & Francis, 2015

But resistance exercise of moderate intensity (50– 70 percent of 1RM) as complementary training is likely to improve the overall performance of any master athlete.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Indeed, it is agreed that plyometric training principles are beneficial for healthy athletes, although there is much room for subjective judgment in terms of how these drills and exercises should progress.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

In one notable study that appeared in the North American Journal of Psychology in 2007, athletes who mentally practiced a hip-flexor exercise had strength gains that were almost as significant as those in people who actually did the exercise (five times a week for 15 minutes) on a weight machine.

“REAL SIMPLE Find Your Balance: Creating a Calm and Happier Life” by The Editors of Real Simple
from REAL SIMPLE Find Your Balance: Creating a Calm and Happier Life
by The Editors of Real Simple
TI Incorporated Books, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Did you miss speak or do I not see the image right? Did you call the Biceps Femoris the Vastus Lateralis? I’m loving your content.

  • I don’t go heavy on flat bench, I’ll do 135lb warm up sets with a pause at each rep. I use this to warm up for dumbbells sets. May not be right to everyone but I do what works best for me.

  • I understand now…in a workout some people push themselves, some others hurt themselves, another ones build themselves and the wise ones protect themselves for the future….SUBSCRIBED!

  • So 100 bucks for that goofy jack? I pull 700+ and don’t trust that little thing. Pro tip, you can roll the inner plate onto the edge of a 2.5 boom free jack for no cost. It’s a lot easier to roll 700 up onto a 2.5 than it is to pull a lever back that’s held down by the bar weight. Cute idea, but for sure meant for silly crossfitters.

  • if your using bumper plates the deadwedge is useless. here is why.

    1.stand on the inside of the bar, and put your ring fingers somewhere between 8:00 and 4:00 or 7:00 and 5:00 on the plate

    2. put your index finger on the plate with about the same pressure as your ring finger,
    3. lift the plate just enough so its not on the ground(like a barely the thickness of the coin)
    4. rip the bitch back into place as hard as possible
    5. say “wana see a magic trick?” to anyone nearby in the gym for bonus points

    if you did it right the plate will make a clap louder than God himself slapping yo ass.

  • Bench like a powerlifter and you’ll build a strong chest. It isn’t full ROM but you don’t need to in order to
    build strength. But your shoulders will thank you.

    For added safety, and to build explosiveness, do board presses.

  • those deadlift jacks you showed looks fantastic and damn even worth buying two of those and not having a giant one taking up so much space!

  • I hate bench press, it’s not a good exercise for flexibility.  I do overhead press and dips instead-full body engaged instead of laying on a bench, no shoulder pain and my chest gets a much better workout especially from doing dips.

  • So I’m just starting out at the gym, and I’m really glad I only do two of these.

    I have noticed some odd pains while doing the barbell shrugs and Upright rows, which I figured meant I was doing them wrong. I saw one of your videos from 2015 on how to start out with strong man training and implemented some of that today. I haven’t sweat like that in a long time. You’ve got yourself a new subscriber chief. Keep up the good work.

  • At the start, do you mean a compound movement? Compound movements are an Olympic sport. You are trying to monetise people’s fear of injury. What would be more convincing is if you knew simple terminology. You say about healthy living I haven’t seen a single cooking video of yours. Also when you shadow box at outro of the video you are punching with power then trying to control the power. You should be relaxed and using your power to control your movement. Not catching the force with your shoulders, that’s how you lose power. Why don’t you just do a whole lifestyle month, where you vlog and prove you should be giving advice?

  • My personal alternatives would be:
    1. Incline dumbbell bench press you can do single arm as well as both arms. For total body activation end with a Turkish getup action from the bench by trying to stand and sit down again. The weights stay overhead while you do this.
    2. Plyometric Bulgarian split squats no weight if too difficult. (Whenever possible make an exercise plyometric for added challenge. Such as press ups, pull-ups dips, squats, barbell curls.
    3. sprinting at short intervals 10 repetitions.

  • Bench press is overrated, even for strength gains. Some of the strongest men in the world don’t even train bench yet they can hit 500+ lbs on it.

  • Yes! Outstanding job telling novice lifters to not use an excellent exercise for progressive overload of the chest! Keep up the “great” tips!

  • his own advice doesn’t seem to have helped him make much progress in the gains department. what a joke this guy is creating his own bs exercise program because crossfit and trx has already been done! many people don’t experience these injuries from bench pressing and you could say the same thing about any exercise or sport. ya if you only do bench press and don’t train the back muscles for support there will be an imbalance that may cause injuries but this guy is taking pure crap!

  • Nice. You know the names of the muscle groups…… But not much about the bench press its self…. It’s a massive compound movement that works all those mentioned muscled to the ass cheeks. That’s why you keep you ass on the bench and feet flat on the ground. It’s not an isolation exercise.

    Does this guy have any sort of actual credentials or did he just study the names of muscle groups? Looking at his subs, there are some pretty unfortunate people who will buy into this how to stay weak shit.

  • U can do like Klokov when changing weights: put a plate on the ground, roll the weights on the bar over the whole plate on the ground leaving only the tip

  • I think there’s a time and place for these exercises but to truly be strong you have to lift some sort of weight, and spend time under it

  • For someone who is limited in terms of time, bench press is the most efficient lift to hit the maximum number of upper body muscle groups in the least amount of time. Is it overrated? Maybe. Should you stop doing it? No.

  • It was good enough for Arnold….and if one would do 21’s one must do cube sets to maximize the strength curve of the curl exercise

  • Hi, i do push ups by squeezing a physio ball instead of hands on ground. This is what got my chest grow the most, the fastest. Maybe the isometric+grip+ squeezing(like squeezing plates)+pushing. You can put weight in a backpack to increase the load, but you probably wont need it the first time you try. You’ll probably keep falling on each side. (squeeze in the middle or a bit lower, start higher if you can’t. So you can get used to it. Do i have to mention, feet together).

  • Probably a useful movement for general functionality, but what about the most important principle; overload?
    This movement will in no way overload the pec muscles, since it’s rather the core muscles here that are the limiting factor (going heavier would cause you to break form instead of fatigueing the pectoralis).
    I also don’t like the ”contract your TVA before doing this movement”-talk. You claim to gear your exercises towards functionality, but why on earth would we teach ourselves to consciously/cognitively contract a muscle that, in functional movements (e.g. running, walking, lifting, turning, etc. complex motor skills) fires reflexively/on a spinal level. This totally misses another important principle; specificity

  • Great video Scott!! But for the rope glute pull throughs, I actually love doing this exercise! Im a guy, but I also do barbell hip thrusts and this exercise because I feel so much contraction and it allows me to have a higher mindmuscle connection with my glutes and hams. Althought I don’t squat it, I use it kind of like a straight bar deadlift with a slight bend in my knees to prevent hyperextension and I use high reps towards the 20 rep range for 3 sets. I think oof you match them with a barbell hip thrusts it turns into a kill lower posterior workout!

  • I love bench, all my chest growth came from heavy flats. But I dig what he is saying, my gym partner hates them, uses dumbbells and gets good growth. It probably depends of the person.

  • Scapular retraction disengages the pecs and overloads the shoulder? Have you ever done a proper bench press? The first thing you do is retract the scapula in the setup to maximally engage the pecs at the bottom. This has rid me of all shoulder pain 2 years after using this technique. Reaching proper depth is not the problem. Short repping your sets, lowering the bar above the nipple line, and not touching the chest kills the shoulder and the AC joint.

  • I always hate when we people ask me how much do you bench. I always answer one of these two options “Who gives a shit” or “Don’t know. Never tried”.

  • Bench press… been saying that for years.. im a personal trainer for twelve year now. Agree with you all the way. Love your videos bro!!

  • I used to use the curl bar for CGBP in the squat rack. One day I missed the j hooks and the baabell cracked me on the bridge of the nose. Still have the scar.��

  • @scotthermanfitness do you suffer wrist pains wether you do or don’t you might want to start pointing your punching knuckles towards the ceiling rather than infront or behind you! Carpal tunnel syndrome is caused by shit form an bent backwards wrists.

  • You lost your credibility when you said barbell bench press is overrated and somewhat useless to gaining muscles. Then sissy squat a good exercise for the quads? That’s very questionable.

  • Thankyou so much for going over the back extension. I was a trainer for 18 years and always taught my clients that way.. that’s one of the most mis-performed exercises in all gyms no matter where u go ��������

  • I’m a bit disappointed in ya man. Multiple studies have shown that the barbell bench press recruits more pec muscles and results in greater hypertrophy than dumbbell bench press, even with volume controlled. Jeff Nippard has a video summarizing these studies. And cardio sessions are not just about burning calories, some of us compete in combat sports and cardio is our bread and butter in the ring.

  • Training smart will always trump what’s “popular” and I think that is the main reason why so many people use exercises that just don’t make sense with their goals.

    ( 1:36)How To: Dumbbell Bench Press | 3 GOLDEN RULES



    Sissy Squat Machine 15% Off “mindright-15”

  • Old bodybuilders who had god physiques such as Arnold,Ferigno,Dorian Yates,Columbu and Ronnie used to lift heavy on bench,squat and deadlift. As they believed those exercises were the only to build a strong aesthetic and athletic physique

  • You are right about the dead wedge I was taught by my dad to roll the loaded barbell onto an unused plate to add or remove plates as an adolescent six months ago my 52-year-old self saw and purchased a dead wedge used it once, or twice now I’m back to the original method which my dad learned as a teenager in Vietnam
    If it ain’t broke…

  • Bench press is not over rated. It’s not the best muscle building exercise but it’s the best to build chest strength. A stronger bench press translates over to other chest exercises.

  • so… if i do the bench press wrong i wont develop my pecs and ill get injured… good to know.

    Also that standing twist would be a great warm up but good luck building a decent chest with it.

  • Most high level bench pressers talk about engaging the whole body from the feet to the bar. The main value of the bench press is the ability to press heavy weights.

  • I dont know what you’re talking about. I’ve never seen a cool Jacob before. Nor have I ever seen a Jacob do anything unique or helpful. Fuck Jacobs.

  • EMG wouldn’t agree with your opinion on flat bb bench and other made up exercises, being on gear doesn’t make you a wizard, that’s the truth, stop lying to ppl. Flat bench, overhead press, bb back sq/bb front sq, deadlift, stanind straight bb curls dips/ pull ups etc., those are some of the basic exercises. If they have mobility/learn proper tehnique/ put some brain into it, everyone should be doing them. Point simple point blank.

  • Sir, I agree with you. Doctors screw me up I walk with a clutch, but I will stop because of people like you. Thank you, but keep in mine many can, not buy that machine. So give us away to do that workout with out.also I had a hip replace the died, but knee did not to be replace, it need more workout. So thanks again.

  • Actually muscles are growing because of the cells which are producing protein and nourishment much frequently while you are doing exercises with additional pressure (more then in everyday life). Haven’t heard a thing about muscle growing after “tearing” and then recovering. Though I heard it in the gym a lot

  • Great tutorial, Naudi. A lot of people don’t appreciate how difficult it is to do a one-shot education video; very unforgiving. Thanks for the info.

  • You can also roll the inner plate onto the end of your lifting belt. I still bought the dead wedge and prefer it. The small plates at my gym are all iron.

  • ok here I go
    I`m 55, almost 56 been training since 81 fit and strong.. until one month ago i had been out on my bike, off road BMXing yes BMX its great no gears when you cant get up a hill get off push but anyway thats a whole different was the evening about 9.30 as always didnt think I had done enough, you know what I mean that thing that tells you that SO I thought hand stand pushups I as always good at them and hadnt done them for ages, straight up into position and I immediately felt bad and collasped I dialled 999 and made a fateful entry in my diary which still gives me shivers

    “my legs have gone”

    diagnosis: vascula stroke.

    fast forward 10 days discarged from hospital feel fine.. but this is the longest I have not trained about 2 months
    this is the extreme version plus consenquences of `bad exercises, thank you Ryan`

  • Thanks Scott now i stop doing both the bench press and leg extensions. Made a switch to couch sleeping exercise and extend my sleeping hours. My wish to look like Thor finally came true.

  • The dumbbell press moves your arms horizontally in the same direction of your chest muscle fibres. I think this is he biggest advantage.

  • Those very close grips can cause a Dequervain injury, you won’t be able to lift weights at least two months if you get that.
    I got that injury from doing work, and it was hell to not train

  • You should do a review on Beaverfit or connex box gyms! They’re popular with the military but I had no idea they were used commercially too

  • While I agree with wanting to ditch all of the 7 exercises, some of the replacements seem to not accomplish the intended purpose of the discarded lift. For example, replacing leg curls with sled drags will sacrifice about 90% range of motion, and farmers carries are effectively 0% range of motion relative to barbell or dumbbell shrugs. While I like those lifts, I’m not really convinced that those are adequate replacements for the original one.

  • What is this video for? Just aesthetics???

    Because for building athletic pushing strength the barbell bench press is the way to go along with military press.

    Come on. Train like an athlete not some body building loser.

  • I agree man. Every time I do flat bench.. I get basically nowhere with my chest. I get much much better muscle contraction and results ever since I switched to a seated chest press. I don’t look cool doing it but fuck it. That’s not what it’s about. I need results.

  • Saying that the bench press is overrated because people fuck it up is like saying cars are overrated because people suck at driving. While I agree that no single exercise is necessary for muscle growth, at least critique the exercise on its own merits. If someone enjoys the flat bench press and knows how to have good form, there’s no reason for them to switch to another variation.

  • deadlifts. i have no idea why, but they make my nose bleed every, single, time. no other exercise makes my nose bleed and i dont usually get them, unless im deadlifting

  • What hurts in the shoulder is the rotatorcuff trying to keep the ball in the socket. It has probably become damaged on som other exercise because of impingement but you feel it in the PB because of the massive wheigts

  • Whats so terribly Bad about number 1. So just because its origin lays in shoulder training, it should not be done for biceps? Also you said that a Pump doesnt help With muscle growth while this is simply wrong. A pump is directly linked to musclegrowth because it flushes blood and nutrients into the muscle which helps to supercompensate the damage. I dont even do this excersise but theres no need to say that people who do it are idiots

  • At 400 pounds and finally have time to work out at my own pace. And everything is so fucking expensive rn. The 810xlt went from 250 to 500. Ridiculous.

  • What? Barbell will get you strong chest, thats how people do more than 600 lbs, it was bench, the strech from dumbells is for size. The sissy squat damages uour tendons by releasing the tension from the quads.

  • This is exactly the same shit Jeff Cavalier from Athlean X says. One shortcoming of the dumbbell press, despite being a unilateral movement, is that it does not incorporate the rest of your kinetic chain, i.e. the legs, the hips, and the core due to the fact that you’re lying down. By using a cable machine, not only do you have the unilateral, free ROM but also have a connection a kinetic chain from your feet all the way to your arm. It really mimics the movement made in various sports and daily tasks. With that being said, I have solid respects for this man now.

  • What is this shit? You PERSONALLY told me to BB bench press and that it’s the staple for building a chest, and steered me away from other exercises

  • 1.) More instability is NOT always a good thing. That type of advice is dangerous and can definitely cause serious injury.
    2.) if your quads don’t grow, it’s because you aren’t squatting
    3.) Liss has been shown to be an effective form of fat loss. All the HIIT hype is unfounded

  • 100% wish someone would have shown me this on bench press years ago! I’ve had 2 pec tears, and I didn’t surgically repair the last one. While benching, my pec hurts even on 135 warmups. A few months ago I came across an article about bench press not being necessary at all… so I stopped doing them and started focusing on incline instead. 3 months later, I’m almost able to incline what I was flat benching and no pain at all! Definitely stop doing bench presses. Just not worth the risk of injury.

  • You idiots, almost all the muscles in your body is working you if bench press with the correct form. You dont even do the exercise so dont pretend that you know about it. Bench press is…not a isolation exercise, its a compound movement.

  • Im currently doing baahbell benchpress because i have slight nerve damage in my left arm and i need the stabilization until my left arm fully heals. But yeah dumbells are better i agree u feel it more

  • Coop: “Dead Wedges are useless, just use a change plate.”

    Also Coop: “The genesis jack is a great piece of equipment and only costs 3x as much as a Dead Wedge!”

  • I wonder in my bridges r worthwhile. I lie back to floor, one foot on a bench, cross ankle over knee of leg /foot on the bench..using 45 pound plate I lift my butt and hold for a few seconds then dwn. Tap the floor then back up.. My shoulders r bad so I can’t place any wt directly across shoulders.

  • This guy is a moron. Half of his sentences are incoherent or grammatically incorrect, almost always scientifically inaccurate. He has such a hard on for outdated Structuralism without offering any evidence for his ideas. its embarrassing. He is desperate to use multisyllabic words to try create the illusion of complexity yet no expert in the field of MSK would agree with more that half or what he is spouts. Seriously fuck this guy and his bullshit.

  • Good advice on the trap bar but sadly at this moment everyone in thar Army is trying to purchase one cause the 1st event in the Army’s new ACFT is a deadlift using Trap bar.

  • Mindless variations of big exercises. Chest workouts be like flat bench dB bench incline bench dumbbell incline bench cable incline bench

  • I must say. Mercy 30’s is an amazing exercise. I did it for 4 sets at the end of my workout. I couldn’t extend my arm for 2 days. I was SO sore. Sick exercise man keep it up.

  • You were absolutely right about the first 4 but the last one (not so sure) cuz we use tri kickback cuz it allow you to place the max load at peak contraction (simple physics ” the gravity vector parallel with the dumbbell and perpendicular to the tricep) and what the cable does is the complete opposite. if you need max load at max stretch you can do skullcrushers or…. since you can overload more. Anyway that was my opinion with complete respect to yours.

    thank you, great content.

  • This type of movement (minus resistance) has been done in Karate for years (basically reverse punches in front stance stepping forward and also done backwards).

  • I’ve heard from other experienced lifters and bodybuilders that they don’t flat bench press, but still have big muscles. I’ve noticed that doing flat bench with heavy weight started to hurt shoulder, switched to cables and dumbbells and can lift heavier and have better definition and no shoulder pain

  • Getting out of ego lifting and focusing on the contraction will result in more growth is so true. I was ego lifting and had a hernia scare. Dropped the weight and feel much stronger and better.

  • A lot of the equipment you review is breath taking. That T bell you reviewed is great and I actually had a design for that but for compound equipment.

  • Saying a flat bench is a bad exercise just because some people don’t know proper technique is foolish and bad advice. How about just teaching better form on your channel? Yeah, I’ll be “that guy” in your comments. The flat bench has been responsible for building strong upper bodies for decades upon decades. Using the old “ego lifter” catchphrase, to shame your viewers who disagree is just a cheap tactic to get fewer voices of dissent.

  • Hi, Can you tell me what brand of flooring is the Black with White fleck? Looking for some top quality flooring, not stall mats. Thank you!

  • A blackjack symbol? Jesus man… It’s a club. You know, like the brand “oak club ♧”?

    Here’s an idea, do more than 5 seconds of research on the products and companies you’re presenting. Smfh ��‍♂️

  • Morbidly obese people can’t do intense workouts. They’ll get injured and won’t be able to workout anymore.

    Starting with low intensity training with light dumbbells and increasing intensity over time to avoid injury in the best way to do it for those fat fucks.

  • I’ve just recently been going to the gym for 2 weeks and I actually do the DB Tricep Kickbacks, but now I think I’ll do the cables.

  • I usually do the leg extension as a finisher. The feeling is not the same with any other variations you mention here (ang oh god I hate the sissy squat actually ��)

  • Just being honest this fellow has a small chest. His chest is not proportionate to his shoulders and arms. Figured I would point out the obvious at the right time.

  • WOW!! what a great exercise!!! i can’t wait to go to the gym and do THIS instead of bench presses!!!! everyone will think i’m so cool, especially when i do the swinging chest fly one!!! i actually like to do this with a jump or a skipping motion, then i hop up on my tip-toes and twinkle toe back to the starting position!!! it’s the coolest thing ever!!!

  • He’s assuming that you’ll have bad form and therefore, you should not do the barbell bench press. Shouldn’t that motivate us to do it even more then, and improve our form. You can flare out your elbows and recruit more pec muscles, or you can keep your elbows close and recruit more more deltoids. This is according to Strength Training Anatomy by Delavier.

  • You don’t even have to tell us to subscribe/like so frequently��
    This is my first time here and I subbed immediately after you used actual science to back up your explanations. This is quality content. People will recognize that��

  • Found you a little ways back started following a herniated my back a few years ago L4, L5. Two different docs told me I needed surgery bullshit I dropped 70 pounds with food intake only no exercise. Should I add threw in 120 mm of water a day as well. Ya ya Big deal I know. Still no surgery it’s still there though need to exercise need to build need a strong core you asked what would you like to see next continue with building a strong core… thanks

  • What about doing bench press for push strength but also doing FP training for connecting the muscles and producing even more force?

    PS: Can you do a video for FP training for american football linemen? Im going to be trained by an FP trainer from tomorrow on but he doesn’t know the game well, so he doesn’t know the motions of the game etc. so it’s difficult for him to design trainings for me

    PS 2: Do you know any successful football teams that are doing some kind of Fp training so I can contact them and ask them to give me their training programs?

  • The only one I disagree with is Hip Thrusters but I will say it’s butchered by a lot of people. I do heavy loads with the Barbell and it’s great and translates. Most people either go to light or bad form.

  • I understand that this is a bodybuilding channel, but for powerlifting training, strongman training or any other kind of strength training, the barbell bench press is still a great exercise.

  • Agreed brother, extremely overrated…taking out the body’s stabilizers is never a good idea. We don’t incorporate the bench press at all. Instead, we utilize pushing & pulling exercises in standing or prone position!

  • Don’t get me wrong, I love Jeffs videos, but Scott just makes things easier to understand, it seems like almost everything Jeff says “kills my gains” and tells me why I’m shit for about 10 mins but Scott’s just like “okay do this then do that”��

  • I disregarded Athlean-X’s anti upright barbell rows stance. Went wide grip exactly as in this video, which helped me to thicken up side delts, improve overhead press, and actually eliminate shoulder pain. It’s an unbelievably effective side delt and trap builder.

  • Flat bench is risky because people can’t help but max out on it too often. However, Alternate DB curls work great for me, and all top bodybuilders have done it and still do it because it’s a basic exercise that works. Maybe the one second of rest between reps has a benefit. Alternate DB curls is also a safe exercise. I don’t know man. These videos seems a bit emotional.

  • Your vids are awesome and your workouts are humbling… I’m so used to mostly conventional lifts and your methods add a challenge that I haven’t felt in a while!

  • Yet you see huge bench pressers with massive chests. There’s only so much overload you can do on those cable machines, especially trying to keep your balance

  • I’m 56 years old. Been training since I joined the army at 17. I still train now but I spend most of my time trying to undo the damage I’ve caused because this kind of information just wasn’t available. I have all of the pains mentioned in this video.

  • Thanks Scott! Off to slaughter my bis on some mercy 30s right now! Have been using your tips on close grip BP too. Appreciate the videos man!

  • So is this clown saying not to retract your shoulders on the bench press or your shoulders will hurt? Good job telling people to do the exact opposite of what they should be doing. This guy is such a bullshitter. He has no qualifications to be giving this idiotic advice. Many people bench press for decades without injury. You will never get a big chest doing this cable exercise he’s showing, just look at his 12 year old’s chest

  • I kinda like the leg extension actually.

    When I do leg exercises like squats, lunges, Bulgarian split squats I’ll get quite sore in my hamstrings and glutes but hardly or not at all in my quads. My trainer said most people lift with their quads but I seem to use hams.

    It’s not anything conscious either, it’s just how I do it.

    Also I’m wondering if you guys can flex/squeeze your quads and hamstrings separately? When I try to squeeze one or the other both flex, I can’t do one and not the other.

  • On the tricep kick backs, are resistance bands as beneficial? I do some of my workouts and train others at home so was wondering if there is another alternative if we don’t have access to a cable machine.

  • Also with the sissy squat you put a whole lot of force on the anterior cruciate ligament.. My doctor asked me what squats I did he said leg extension and sissy squats should be avoided especially after it being torm from being hit by a car

  • Hey, my naturopath recommend I check out your material. I’ve had labrum repairs on both shoulders from decades of bodybuiding movements like bench presses. Both repairs failed after 14 month, with the additional pathologies of arhtritis and tendonosis. I was wondering if you would give an opinion on platelet rich plasma injections for shoulder pathologies like mine.

  • I never new that the bench mattered anymore like it did in the 80s. I have not flat benched seriously since 1994.
    I was more interested in lower body movements and continue those today.

  • recently ive been getting shoulder pain thats making it painful for me while doing both dumbells and benchpress and i cant do my normal weight, im going lighter, i tried stopping shoulder workout for 2 weeks now, anything else i can do? or do i just have bad form

  • Coop. You need to buy the Tower 200. It is a body by jake product. It’s nothing new. It’s made to be hung on a door. But if you have a 2 by 2 power rack you can connect it to the rack. Great for warm ups and Accessory work.

  • Loooooooooong cardio = 2h+. After 90 mins you start burning fat directly. This is only reasonable if you’re an endurance athlete though, but there are still fat burning properties of looooong cardio that are hard to get with HIT

  • Bench is my first and favorite exercise on upper body day. Leg extensions are my favorite warm up exercise for squats on leg day.

  • I find this video hilarious, because I am 38 years old and back when I started working out in high school gym class, I was taught by the coach ALL 5 of these wrong exercises and I used to do them for years! I since have learned how to do a lot of them right such as the upright row. But that’s only been in the past 3 years that I have been refining my workouts. Lesson learned, wrong ways of working out can take decades to unlearn lol

  • Hey Coop, can you do a review on the stealth leg press rack attachment? It looks pretty unique and allows you to turn your power rack into a leg press. Due to the angle of the attachment, it seems a lot better than the cheaper titan version.

  • Just because the ROM of the dumbbell tricep kickback is cut to the top half of the motion, doesn’t make it a bad exercise. With that logic, the preacher curl should be on this list too… The point of the kickback is to get that long head of the tricep fully contracted.

  • 0:46 Bicep 21s
    3:38 close grip bench press
    5:16 Barbell upright row
    6:44 Cable Glute/Ham Pull-through (actually it starts at 7:25 )
    10:08 Dumbbell tricep kickback

  • I needed an extra reason to spend the money on change plates. Thanks, Dad. Still not buying 35s. Can we go out and play catch now?

  • Most overrated and terrible exercise for muscle growth, is without a doubt high cable curls/supermans.. Unnatural position, doesn’t hit the muscle properly, extremely bad for shoulders… Besides looking like a complete doucher while you do them.. You can adapt the exercise to be beneficial, but as it’s commonly done.. Complete garbage.

  • Um that was 6 touch downs in a single game at Polk High. Before God blessed me with my dodge, the dream career of selling women’s shoes, a lazy dog, a lazy son, a ditz for a dtr, and a wife that only Satan could love Peg!!!! #NoMaam��

  • 4:46 someone needs to make one out of steel,plate loadble, with the hole for the lat pull downs, with a curl bar feature.A transformer swiss bar

  • A proper training program using linear progression will contain: the squat, deadlift, press, bench press, power clean, barbell rows, and chin-ups (substitute negatives or lat pds for the people not yet strong enough to complete reps). All of these are big and powerful barbell movements that use a full range of motion and ensure the most muscle is being used under the biggest loads. These are the only training movements most people will ever need to build big, strong muscles and bones. (Running, curls, triceps extensions, leg extensions/curls, lateral raises, and every other puny, fashionable exercises for voluminous amounts of sets and reps are simply time-wasting fluff.) hashtag logic.

  • This guy is the man! Straight shooter no bullshit blah blah blah, he gets after it, makes solid points and calls out the bullshit we’ve all heard from so called “gym rats” and ” diet experts/nutritionists ” fuck that, listening to thus guy from thus point on! Every video he makes, makes sense! Point blank period!

  • Great video. Sissy squats are awesome. That one you linked us to is too expensive for me. I found one for about 70 bucks. Great reviews. Thanks for another great video.

  • You should have added 35lb bumpers to the list of useless equipment. I wish I never would have bought the pair I have. I should have bought another pair of 25lbs or 45lbs.

  • There is no way I could be seen in public performing the sissy squat. Love you man, but Brooklyn gyms aren’t the most accepting ��

  • 1) Front Squats/Sumo Deadlifts (very hard to choose between them)
    2) Snatch High Pulls (underrated exercise)
    3) Incline Press (one pressing movement for horizontal and vertical plane)

  • Bench press (compound movement) total overload potential is much higher than then dumbell bench press, if the goal is more strength and overall mass development overload is key. If you’re looking to target the chest more (isolate) dumbells would be more advantageous.

  • ill save u all 17 mins, all these things are unnecessary, i was in agreement with the very first dead lift jack, but in reality all u need is a 1kg plate, the rest of the video is pointless

  • I agree the dumbbell tricep kickback is terrible for hypertrophy, BUT for those without access to a cable machine and who have shoulder/rotator cuff issues, it’s one of the few tricep exercises they can do without pain.

  • Expert bench presser here I just love the exercise 500 lbs club still today at 53 but is agree most people should never do it I would ass Deadlifting too

  • 7:35 Jeff (Athlean-x) will disagree with you… he actually says it’s a great exercise, the key here is to lean forward, so the counterweight won’t pull you back, he demonstrated it on Jesse and it definitely makes a difference. My problem with this exercise, is that I’m not going to do it in a gym full of people lol I call this exercise “Grab balls Ass pull” ��

  • yeah i will just keep doing what works for me. the comparing trap bar lifts to dead lifts its stupid and ive never met anyone in 20 years of lifting who cant do a bit more on the trap bar simply because of position. its 100% impossible to achieve the same position on a straight bar. the bench statement doesnt make a whole lot of sense either

  • 21s are done in Les Mill’s Bodypump. A choreographed strength class. Every song works a different part of the body. They definitely do that’s for biceps. Just about every part of the body that’s worked has some form of “21s” so for squats there are normal squats, baby squats, quarter squats, etc. Same thing for shoulders. Lots of pulsing. To pull blood to the area for the “burn” effect I guess.

  • I’m ashamed to admit I’ve never thought of using another plate as a deadlift jack AND almost bought one of those things!
    Duh and/but thank you!

  • the thing is; I hate all those exercises when I saw people do them in GYM without knowing that they actually suck, dam genious I am!

  • Hi Coop, I would love to know what flooring you have in this gym in this video, it’s real nice, love the Black with white fleck. Can you tell me what brand this is?

  • I been doing kind of upper cuts with my dumbbells while standing 4-5 sets of 20 and my bicep is twice the size with the exercise if I don’t do it I don’t get a decent pump at all anymore,no injury’s after 6 months

  • I’ve had serious shoulder injuries from upright rows and shrugging i suspect and my knees needed surgery from stupid sports and i suspect heavy leg extensions. My back has never liked leg press either.
    Full agreement on your preferences.

  • The flat bench press is a great move for power, general strength and athleticism
    But if your only goal is muscle growth you better alternatives

  • i agree flat bench absolutely sucks. every time i do it more than once a month for anything over 1.25ish x my bodyweight, i get shoulder problems, where as i can do declines and inclines and dips 3 x a week and no problems.

  • “The reason you would buy this is because you like the aesthetics…”

    “For most people I definitely wouldn’t suggest it, it’s way overboard, it’s way too expensive…”

    This is the number 3 USEFUL item? Come on, man.

  • Controversy? You’re saying dumb shit and getting called out for it by fellas a lot more experienced and intelligent than you little feller.

  • I personally find it interesting that you hate on the leg extension machine. This machine leaves me in AGONY. Lol maybe I happen to be using more weight than I should on it…

  • The more instability in the shoulder results in better chest engagement? Dafuq glad this is such an old video otherwise this video should be torn apart.

  • work performed through elongated movements won’t result in development of power that shorter explosive movements provide. sport requires one to be capable of performing work through short bursts of movement. These patterns are akin to some type of dynamic yoga.

  • As someone who was a powerlifter for 8 years before I finally hurt myself deadlifting I can say that this is definitely something I would incorporate into a workout program, but for adding sheer size there just isn’t any exercises better than the bench press. However, there is a great deal of form required when performing the bench and when I look around in the gym I rarely if ever see proper form. When having conversations with guys about it I always ask do you have any type of shoulder pain? and they will say yeah but it goes away in a few days so I don’t worry about it. I’m sure that’s the 113 dislikes, see you in a few years when your body is all fucked up, trust me I know. Spent the last two years fixing myself, and you will be too if you don’t educate yourself and get rid of that bullshit bro science.

  • This is absolutely amazing. One of many I took is when he said “picking up and dropping. ” Remember he is right for his point on size and strength, but not strength and power. Contracting slow is for slow twitch up and down. Not power generation. Again he is right, but not for power.

  • As much as I try to explain WHY these exercises are not that great for gains… gym goers will NEVER stop doing them. ESPECIALLY EXERCISE NUMBER 1… What is wrong with us? haha

  • Indoor track jogging 5x week for 20 minutes has been crucial to me losing fat. (Along with 3x per week weights). I’m middle aged so it’s a must to get sweaty. No knee issues, no “pounding”. My legs have more muscle so they burn fat all day and look better.

  • BTW if you use 40 to 50 lbs dumbbells. Lean face down on a 30′ inclined bench…. then HOLD THE DUMBBELL in the kicked back position for a count of 5 ( the weight should be raised higher than you butt) 3 sets of 8, then your triceps will BURN!

  • Since i reimplented benchpress and fixed my form, my chest has grown better that never before. Beside that benchpress also helped me alot on my overall body strenght. Oh, im 45 years Old and my shoulders never been better ����

  • no hate but all of these are just opinions if watch 10 different trainers you’ll get 10 different views and i even saw some so called professional completely oppose some stuff you said here.