If you enjoyed this workout and want to learn more please subscribe and watch my other workout videos.. My favorite gym products and gear below. More information about the workout below that.. _ My Favorite Gym Products: -Versa Gripps (NEVER ONSALE NEVER FREE SHIPPING:( GAME CHANGER THOUGH): http://amzn.to/2AlKciR. -Pre-Workout: http://amzn.to/2BxWEMy. -Protein (SOOOO GOOD!):. http://amzn.to/2jAFINl. -Protein Bars (Tastiest EVER!): http://amzn.to/2jzip6K. -BCAAs: http://amzn.to/2AsmYdo. -L-Carnatine: http://amzn.to/2kesLwz. -Multivitamin: http://amzn.to/2Bzp4pB. -Secret Miracle Supplement (OK its Gelatin): http://amzn.to/2jzDYnz. -Shaker Funnel (Double Compartment, BEST price): http://amzn.to/2Ai6B2P. -Water Bottle (hydroflask but better and half the price): http://amzn.to/2Ai9dOb. -Supplement Funnel (CHEAPEST OPTION): http://amzn.to/2jzW3lj. -Gym Shoes: (DONUT wear Nikes on Leg day). (Low Top): http://amzn.to/2i6y1OG. (HIGH-TOP): http://amzn.to/2jAWo7l. -Wrist Wraps: http://amzn.to/2AtZ3dB. -Weight Belt (identical to mine but half the price). http://amzn.to/2AhCWGH. -Ab Wheel (Super Cheap!). http://amzn.to/2nk5xqc. -Gym bag (backpack and duffel in one): http://amzn.to/2AnpE9S. -Battery Pack: http://amzn.to/2Au7gON. -Peanut Butter (yes the addiciton is real!): http://amzn.to/2jyDxtK. $5 Fit Club: http://www.erinwischmann.com/5-fit-club.html. -Gym, Travel, & Camping Towels: http://amzn.to/2jyGlHr. Money Back Book Club: http://www.erinwischmann.com/store/p5/Experts_Guide_To_Social_Media%3A_Instagram.html. Instagram: https://www.instagram.com/ErinWischmann/. Facebook: https://www.facebook.com/ErinWischman…. Snapchat: @ErinWischmann. Twitter: https://twitter.com/ErinWischmann. —————————————————————————————————— DeclineBench Press: This is the intro/basics of how to set up and do a decline bench press. Be sure to watch this video which teaches you proper form as well as some helpful exercise variations.. *Be sure to subscribe to my channel, comment any questions you have, like this video & share with friends. New videos each week including Vlogs, products reviews, other how to series, routines, diet tips & tricks, cheat meals, comedy & lots more all soon to come.. ———————————————————————————————————. Video filmed & edited by: http://www.christhompsonphotographer.com/
5 common/silly mistakes people do while DECLINE BENCH PRESS exercise due to which they have a FLAT CHEST and imbalanced chest muscles. Check the complete information to fix those issues for better strength and muscle growth and a bigger LOWER CHEST.. ✸UPPER BODY WARM UP: https://www.youtube.com/watch?v=RSFZLwyitfE. ✸LOWER BODY WARM UP: https://www.youtube.com/watch?v=-vJkkxYrofc. = You know the Social media drill friends: ＬＩＫＥ | ＣＯＭＭＥＮＴ | ＳＨＡＲＥ | ＳＵＢＳＣＲＩＢＥ. -- ✸SUBSCRIBE Your Subscription Is A Big Motivation For Me: https://www.youtube.com/channel/UCg5LjzSV0GqSjXJXERkW1FA. FOLOW ME ON: ✸FACEBOOK: https://www.facebook.com/Jeet-Selal-Aesthetics-990144597708650/?ref=aymt_homepage_panel.. ✸INSTAGRAM: https://www.instagram.com/jeet_selal/. ✸BACKGROUND SONG BY: https://www.youtube.com/watch?v=1lcc21RQx_A. —-- Please watch: “GVT (10 x 10)PROGRAM OVERVIEWWorkout| Nutrition| Supplement Info by JEET SELAL”. https://www.youtube.com/watch?v=VzIVHMTwNik. ——
There’s been a lot of talk about how to build the lower chest.. This video delves into Moji’s Techniques..
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When we overthink things… they tend to take longer. But I know that after watching this video you guys will start to not only understand, but be able to apply this method for building a bigger lower chest to other lagging areas on your body as well. Looking forward to seeing your gains everyone!! (4:48)Too Many Sets https://www.youtube.com/watch?v=25ia51YBoXU&index=98&list=PLacPhVACI3MPmdZvXralM2yDlAFdJObWC&t=1s. (5:00)EARLY ACCESS https://mfaber180.clickfunnels.com/jason-application-funnelzty03b3g. *READ FULL ARTICLE WITH PHOTOS*. https://muscularstrength.com/article/Explosive-Lower-Chest-Growth. A lot of you have been asking me about how to build a bigger lower chest. So in this article I’m not going to only answer your question, I’m also going to give you the best solution for having a lagging chest in general.. Most people automatically think the solution is to go right to an exercise that specifically targets the lower chest, or at least places more emphasis on it. But, what happens when you just perform a movement like a decline bench, or cable high-to-low fly? Yes, you might place a bit more emphasis on the lower chest, but will it result in more GROWTH for that round, big and thick look that you’re going for? That is what we are going to determine in this article.. The Problem With ‘Targeting’ The Lower Chest. I am about to explain a concept about chest growth that when you hear it, your mind is going to be BLOWN! The real issue at hand when it comes to chest growth (and even I have been a victim of this), is that we KNOW there are exercises out there that can help “target” the lower chest more. And because we know this, we tend to gravitate to those exercises to try to build more muscle. But what if I were to tell you that KNOWING there are chest exercises that target the lower chest more is actually the reason WHY your overall chest growth is lagging? Pretty crazy right?! Take a look at the chest. It is a BIG AREA and is considered one of the bigger muscle groups in your upper body. So when you train with an exercise like a decline bench press which changes the entire range of motion of a traditional bench press, which is the reason why it can be more “lower chest” dominant, what is it that you are actually doing? What you are actually doing is instead of utilizing the traditional version of the movement which is the flat dumbbell bench press (which activates the ENTIRE chest for MAXIMUM muscle damage and regrowth), you are now decreasing overall chest activation with a TINY bit more emphasis on the lower part of the chest.. In fact, the majority of you will probably get more of a pump in your triceps from a decline bench press than you would in your chest. Just because an exercise places more “emphasis” on the lower chest, doesn’t mean the lower chest activation is OVER 9000 on that exercise. The “extra activation” is quite minuscule at best in terms of growth when compared to the standard bench press.. Think about it like this as well…the lower chest doesn’t necessarily get bigger because the LOWER part of the chest is bigger. What actually creates a bigger lower chest is the overall size of the ENTIRE CHEST. This means that the bigger your chest is in general, the bigger your lower chest will look.. What Is The Solution? Instead of jumping around to 4 or 5 different exercises, stick with 10 – 15 sets of 6 – 8 repetitions of a flat dumbbell bench press, resting only 60 – 90 seconds max between sets, and perform this routine for your chest workout 2 to 3 times MAX per week. Make sure you rest at least 1-2 days between workouts for recovery as well. If you’re not letting your body recover, it will never grow.. Then, even after doing that if you still feel that you need to target the chest more, even with all that volume, you can add 3 – 5 sets of a decline dumbbell press OR a high-to-low cable fly to further activate the lower chest area when it is already PRE-EXHAUSTED from the 10 – 15 sets of the flat dumbbell bench press that you did. Most people tend to think they should do decline FIRST if their chest is lagging, but this is wrong. It’s actually better to train the lagging area once it is pre-exhausted, because you will be able to recruit more late muscle fibers in that area.. *CONTINUE READING HERE*. https://muscularstrength.com/article/Explosive-Lower-Chest-Growth. Program Selector Get The Right Program For You! https://muscularstrength.com/Program-Selector. -- Subscribe To My Channel https://www.youtube.com/user/ScottHermanFitness. -- 1 on 1 Online Coaching http://muscularstrength.com/consultations. -- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp. -- MORE TIPS! https://www.instagram.com/ScottHermanFitness
The series premier of Technique Tuesday! We’re covering how to perform the bench press with proper technique to build maximum muscle and strength while avoiding injury.. Get my 8 Week Bench Press Specialization Program: ‣ http://www.jeffnippard.com/benchpress. Rise 10mm Lever Belt: ‣ https://www.rise.ca/collections/men-lifting-belts/products/10mm-lever-belt-black?ref=jeff. Discount JEFF saves $$. Watch more Technique Tuesday videos: https://www.youtube.com/playlist?list=PLp4G6oBUcv8yGQifkb4p_ZOoACPnYslx9. Filmed at Body and Soul Gym in Kelowna, BC my favourite 24 hr gym in the Okanagan! ‣ https://www.bodyandsoulkelowna.com/. -- Help SUPPORT the channel by: 1. Trying one of my training programs: → http://www.strcng.com/programs. 2. Buying my channel merch: → http://bit.ly/jeffnippardmerch. 3. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review). ‣ https://bit.ly/jeffMASS. ‣ Only $25/month (pre-paid yearly). ▹ PEScience Supplements. ‣ https://www.PEScience.com. ‣ Use discount code JEFF to save $$. ▹ RISE Training Gear and Sportwear. ‣ http://rise.ca/jeff. ‣ Use discount code JEFF to save 10%. ▹ Body-Analyser Weight and Bodyfat % Scale. ‣ https://vitagoods.com/jefffit. ‣ Use the above link to save 60% off!. -- Follow me on social media: INSTAGRAM ‣ http://instagram.com/jeffnippard. SNAPCHAT ‣ http://snapchat.com/add/jeffnippard. FACEBOOK ‣ http://facebook.com/jeffnippard. TWITTER ‣ http://twitter.com/jeffnippard. PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher. -- SOURCES: ‣https://www.strengthandconditioningresearch.com/muscles/pectoralis-major/. ‣https://www.researchgate.net/publication/232096734_The_Affect_of_Grip_Width_on_Bench_Press_Performance_and_Risk_of_Injury. ‣https://www.jtsstrength.com/arching-in-the-bench-press-please-stfu/. ‣https://www.strongerbyscience.com/how-to-bench/. If you’re eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library: ‣ https://www.3dmjvault.com/courses/lifting-library. MUSIC. ‣ Epidemic Sound. Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3. Rashaun’s YouTube: ‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw. -- About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).. -- Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Get a ripped, athletic body http://athleanx.com/x/my-workouts. Subscribe to this channel here http://bit.ly/2b0coMW. The lower chest line is something that many guys struggle to develop. In this video, I’m going to show you how to get defined lower pecs by hitting the bottom most portion of your pec muscles with the right exercise selection. In fact, I’m breaking out 8 exercises that will help you to hit your lower chest more effectively than ever before.. I start by showing you the classic decline bench press and explain why this exercise is a little better at developing your lower pecs than the flat or incline variation. It all has to do with the position of your arms in relation to your torso when doing the movement. You will see that when you sit up after finishing a set of decline bench press that your arms are not angled perpendicular to your body but downward.. The anatomy of the chest explains why this is the preferred angle for attacking the bottom of your chest. The pectoralis major is broken up into two main sections (the clavicular or upper and the sternal or lower). In the sternal area of your chest however you have an additional head of the pecs called the abdominal head. This is the lowermost portion of the pecs and angle from bottom to top heading towards your humerus.. If you follow the fibers and train in the same plane as these lower chest fibers then you will more effectively allow them to be activated and recruited during your chest exercises. Knowing this, we can select chest movements that are better able to hit this lower chest than what you might currently be doing. If your chest workouts consist of simply dips or decline bench press to hit your lower pecs or worse, you avoid these exercises all together, then you are going to benefit from trying some of these out.. First we revisit the classic dip exercise (which is again a great way to hit the lower chest) and make it even better by including a plus push at the end of every rep. This extra scapular protraction allows you to hit the serratus anterior muscle as well, which ties in perfectly with the function of the chest and helps to stablize your shoulder during the exercise as well.. Next we can do a straight bar dip to hit the bottom pecs. Because you have to angle your entire body more forward during this exercise to keep yourself balanced over the bar, you automatically wind up placing your arms in the proper position to effectively target the lower chest more. The additional internal rotation of the arms during the exercise helps to get a better contraction on the chest at the top of every rep.. From here, you can get more adduction into the exercises you are doing for your lower chest by performing either the D2 flexion pattern with a band or the kneeling x crossovers. Both of these allow you to train with either one arm at a time or both and help you to build a better mind muscle connection with the working muscles. This carries over to help you get better muscle development and a defined lower chest in the long run.. There are many other exercises that I show for getting a sculpted lower chest including some home options that don’t require any equipment at all. The bottom line is, if you want to work the bottom of your chest and want to get rid of flat or saggy pecs then you have to start selecting the right exercises for this area. Here I have shown you 8 exercises but you don’t have to do them all. Pick a couple and add them to your chest training and you will see a difference in no time.. For a complete program to build an athletic and ripped body from head to toe (not just in your lower pecs) then head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see how fast you can make improvements to your physique by overlooking nothing in your training.. For more videos on how to fix saggy lower pecs and the best chest exercises for building bigger pecs, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
How many times have you heard, “Want a bigger chest? Then you have to bench press.” Well, this is actually a pretty good answer to how to build a bigger chest. But it seems that some individuals just don’t seem to respond as well as others do when it comes to developing their chest mass with this chest exercise. Yes, genetics can play a role in determining this. But research clearly indicates that you can improve the resulting chest growth you experience from the bench press by applying a few simple bench press tips for a bigger chest. In this video, find out how to bench press to fix your bench press technique and boost the resulting chest gains you get from your chest workout.. First, when it comes to how to build a bigger chest with the bench press, you need to be able to keep your chest up and out and your shoulder blades retracted back or pinched together. This then naturally creates a slight arch in your upper back with space between your back and the bench, and is a position that you need to maintain as you’re pressing. Not only is this position safer on your shoulder and contributes to a stronger press, but based on biomechanical analyses of the bench press, we know that it also increases the involvement of the chest in the movement by preventing the front delts from rounding forward and taking over.. So, if you want optimal chest growth from the bench press, you need to improve on your mobility restrictions. Basically, the two things you need to focus on are both opening up your chest and getting more upper back mobility in your thoracic spine so that you can keep that chest up and out and that upper back arched back as you press. And one great dynamic stretch to help you achieve this are snow angels on a foam roller. By regularly doing exercises like this to open up your chest and loosen the upper back, you’re going to then be able to get into a much more efficient benching position to actually use and place tension on your chest instead of the front delts.. Research has consistently shown that improving the activation of your chest as you bench can lead to greater growth. You can do so by being mindful of the following bench press tips for bigger chest. First, it’s important to understand what the chest does in the first place: horizontal adduction. And it is simply the act of pulling your arm towards the midline of your body. So whenever we perform the bench press, it’s the horizontal adduction and movement of our arms together that’s activating our chest and as a result presses the weight up. And in order to properly activate your chest while you bench, you need to learn how to pull your arms together by using your chest muscles as opposed to other muscles.. Once you’ve learned how to activate your chest muscles, it’s time to apply what you learned to your bench press technique. Start with just the bar but before lowering it, pre-activate your chest by thinking about bringing your hands inwards and pulling your biceps in towards each other. Obviously your hands won’t move but this will just help you engage your chest. After this, start slowly performing reps with the bar but you should no longer be thinking about just pressing the weight up. Instead, on the way up of every single rep I want you to just think about pulling your biceps together. So focus on points A and points B that we previously went through, and just think about bringing those two points together every single rep. And so, you’ve effectively minimized the involvement of your front delts, which is undoubtedly going to lead to developing chest growth in the long run even if you’re using a lighter weight.. If you want to see the best results and build muscle in the right areas, then you need to be activating the right muscles during all of your exercises and executing these movements optimally. Which doesn’t just apply to the chest, but to all your other muscle groups as well.. And for a step-by-step program that provides you with these crucial muscle activation drills and exercise tutorials so that you know exactly how to build muscle most effectively and in the right areas, take the analysis quiz below to discover what program is best for you and your specific situation: https://builtwithscience.com. POSTURE VIDEO: https://www.youtube.com/watch?v=SYr6lbx68n8. MUSIC: https://soundcloud.com/seanturkmusic. Filmed by: Bruno Martin Del Campo. STUDIES: CHEST GROWTH. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3831787/. https://www.ncbi.nlm.nih.gov/pubmed/24169471. BIOMECHANICAL ANALYSIS. https://etda.libraries.psu.edu/catalog/8894. CHEST ACTIVATION AND GROWTH. https://www.ncbi.nlm.nih.gov/pubmed/22076100. https://www.researchgate.net/publication/323740477_Differential_effects_of_attentional_focus_strategies_during_long-term_resistance_training. Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1
Decline Bench Press Form Tips Hold at the Bottom? If you?re looking to increase intensity then experiment with holding the barbell at the bottom position, touching or slightly above your chest, for 5 to 10 seconds. don’t relax your muscles and simply let the barbell rest on. Decline Bench Press Exercise Guide & Tips. The belief that doing decline bench presses will flatten your chest is nothing more than a myth.
The truth is that the decline bench press will help you achieve complete chest development by recruiting more of the sternocostal head of the pectoralis major msucle, or the inner pecs, which can be very hard to properly target with other exercises. In a decline bench press, the bench is set to 15 to 30 degrees on a decline. This angle places your upper body on a downward slope, which activates the lower pectoral muscles as you push weights.
Decline Dumbbell Bench Press End. Step 4: Once you have assumed a deep and stretched position in the bottom of the decline bench press, press the weight back up to the locked out position, and repeat. Lower Chest: Whilst the jury is still out there as to whether certain exercises can stimulate alone the upper, medial and lower chest; studies have shown the decline bench press to be an effective exercise for those looking to improve the typically stubborn lower section of the chest.The lower section of the pectorals major is often neglected as there are only a handful of exercises (Decline. Plant your feet flat on the floor, and your back and butt firmly on the bench.
Grab the bar with an overhand grip slightly wider than shoulder width. You want the line from your elbows to your hands to be vertical when in the down position. How to Bench Press with proper form: setup on the bench, grab the bar, unrack it, lower it to your mid-chest and press it back up. Bench Press in the Power Rack for maximum safety. Set the safety pins at the proper height so they catch the weight if you fail to lift it.
You don’t need a spotterif you Bench Press inside the Power Rack as I do. Decline Barbell Bench Press with detailed workout descriptions, notes, video and pro tips for proper form and effective training. Workout Trends. attract your ideal relationship and live a better life.
This newsletter is your weekly action plan to guide you through your specific fitness goals. Forces at Play In the Bench Press. There are only three major movements you need to accomplish to complete a bench press: flexion at the shoulder, horizontal flexion at the shoulder, and extension at the elbow.
The two movements taking place at the shoulder are pretty self-explanatory. The bench press is one of the most important upper-body exercises in your movement toolkit. Not only is it crucial for upper-body muscular development, but it’s an exceptional strength builder.
Many people think the bench press is just a chest exercise, but I’m here to tell you that your triceps, shoulders, back, and even your glutes are involved.
List of related literature:
Briefly, the spotter should stand behind the bench press and use an alternated grip (i.e., one hand using a supinated grip and the other hand using a pronated grip) when lifting the bar out of the racked position on the bench and when helping rerack the barbell.
For the free weight bench press, the subject should lie supine on the bench with both feet flat on the floor with the buttocks and shoulders in contact with the bench.
Comment below what other muscle groups are stubborn for you and I’ll start dedicating some videos towards them ��! Hope you all enjoyed this one let me know how your next bench press session feels after applying these tips and finally feeling the gains!
I know this an older video, but Jeff—what would you say to do for lower chest in people who have had Pectus Excavatum surgery? I had it, and it looks like the surgeon cut into my lower pecs, so they are more square than normal.
This guy is obviously not on roids which is a good thing. His arms and traps are well developed but I have a hard time watching his chest and shoulder exercises because I don’t think the’re as developed. I don’t mean to sound like I’m putting him down. Just an observation.
I’m a subscriber of this channel and follower of Jeff, but this video, even though being great as usual in its production, the technique tips are on the negative side, as some of them, like the arched back and chest touch, will seriously contribute to injury in the long term, specially on older gym goers, and even in the short term for a beginner of any age.:-(
Best explanation on this issue I’ve ever seen. Was a huge problem for me and took a long time to figure out how my form was off. I was too preoccupied in just shifting the weight up thinking I was completing the set only to see minimal gains and minimal strength increases
Jeremy, dude. Your videos are awesome. You’ve really helped with shoulder rehab and posture. Your focus is always on technique, and things like this… I can see everything I’ve been doing wrong with the bench. EVERYTHING.
SO YOU ARE SAAAAYING THAT IF WE TAAAAAAGET THE LOWER CHEST WITH A DECLINE YES WE WILL GET A BIT MORE LOWER CHEST ACTIVATION BUT AT THE COST OF LOSING ALOT OF OVERALL CHEST ACTIVATION SO IT’S NOT WORTH THE EFFORT AFTER ALL TIME UTILISED CORRECTLY= MORE GAINS sorry for typing in all caps
So what your saying is if you do exercises that use your whole chest then your lower chest will start to get bigger even though you don’t do an isolation exercise for it?
Bar ko chest se touch nhi kerna chahiay. Is se shoulder per bohat load ata hai and injury k chances hotay hain. Too much strech is not beneficial. 2,3 inch chest se oper rakho bar to keep the tension on chest
Thank you for always making the best videos that are most informative. I am in need of help but lacking the drive and self motivation to be consistent. I am so discouraged for many reasons. Reasons that are private and personal that I won’t put here. I am now 263 pounds and my weight has been a struggle all my life. Now I am a diabetic and taking insulin has made weight loss harder. My dear is that I will die and not achieve my weight loss goals especially due to finances now. When the finances go everything else follows. Lol. Sorry for putting this here but who else will listen. Keep doing what you do it’s helping some of us out here just lacking the support and encouragement.
When we overthink things… they tend to take longer. But I know that after watching this video you guys will start to not only understand, but be able to apply this method for building a bigger lower chest to other lagging areas on your body as well. Looking forward to seeing your gains everyone!! ( 4:48)Too Many Sets https://www.youtube.com/watch?v=25ia51YBoXU&index=98&list=PLacPhVACI3MPmdZvXralM2yDlAFdJObWC&t=1s ( 5:00)EARLY ACCESS https://mfaber180.clickfunnels.com/jason-application-funnelzty03b3g PUSH, PULL, LEGS PROGRAMBUILD MUSCLE & STRENGTH! http://muscularstrength.com/Push-Pull-Legs
Thank you so much for this video. I just tried it out. Although my back was already properly arced before, my shoulders weren’t far back enough. Now I press 25 Kg less with 100% more feeling in my pecs.
Hi Jeff. I’m 46 year old male and I’m 5:11 and weigh 150ibs. I can’t afford to pay for 10 meals a day, I’m trying to put on some weight as well as bulk up, even to Jesse’s level��, sorry Jess, how best can I tackle this from home? I have 6 lbs dumb bells and a resistance band. I’m also after left shoulder surgery and have limited mobility which I also need help with. Sorry for all the questions guys but, heaven sent you my way ��. Peace Love to all.
Lol… Ik this video is old, but I’ve been trying to have a chiseled lower chest for a long time now, and I haven’t been able to… My chest look somewhat like the one in the thumbnail… I’ve watched plenty of other YouTubers to see how can I accomplish it, I’ve been training hard and modified my eating habits but w/o any results whatsoever… I’ve been focusing on my lower chest primarily w/o targeting my whole chest properly, thinking that if I target that area, isolate it, it would grow. Basically, I’ve been doing all the things that you mentioned that one shouldn’t. Hopefully now, I will follow your advices and improve the way I want to. You earned a subscriber, TYSM! ��
I think growth isn’t everything. while Lying on the bench, lumbar region looks very curvy and this can be harmful. I don’t think it’s worth it for 20-30% more growth.
@JeffNippard what program do you use to edit your video my man.. thank you for the tips on the bench press because ive been struggling with that for a while
A great free bench program is an app called bench press +50. It’s only on androids and it works better than any program I’ve seen. I recommend doing what it says and then after do 3 sets of 10-15 reps with whatever weight suits you.
I’m 47yrs old, I benched often when I was younger, and even up to 6-8 years ago, now I only do fly’s,do to the fact that when I bench press it causes a lot of pain/discomfort in my shoulders and upper back….. I wish I could fix this, cause bench press is a great compound movement, and it’s just man-shit! ��
The problem here is: my mid-part of my left pec is just a little smaller than my right pec, but my lower part of my left pec is non-existent, while the right one is. Same thing with my upper chest, just not so much.
Scott, your wrong buddy. The decline has been shown to exert higher emg activation even on the upper chest than incline. The decline has higher emg activity than the flat bench. Dorian Yates stopped doing flat bench, and only did inclines and declines. Enough said. Doesn’t mean you cannot grow with flat bench, but more people should try them. The results are very similar to dips, which some absolutely swear by to train chest. Which by the way is a very similar movement to the decline press. Guys, do your own tests. Once you feel that decline chest contraction, you will swear by these decline presses.
I remember seeing this video back 8 years ago, when I all I do is workout, is it possible he uploaded it again 2 years ago, or I’ve gone crazy of thinking I saw it in 2012 �� by the way perfect advice
Guys please help me! Even tho I retract my shoulder blades and lower my lats, I still experience shoulder pain when I’m doing bench press. Please can anyone help me ☹️
I really like your approach and thought process, simplifying basic exercises with focusing on the quality of the exercise rather than the weight. I have been in great shape most of my life. I am a Disabled Veteran who has been unable to work out for the past 4 years. I want to try your 22 day push up routine and the lower chest routine as well as your other routines. I feel I need to build my muscle base and stability up before I will be able to safely execute the exercises as your shown. Would you recommend a 3 on 3 off routine where I perform Chest and Triceps, Back and Biceps and Shoulders and thighs, rest day repeat. Or should I perform whole body routines? Thank You. Bill, CPA, MBA
the notion of exercising in the direction of the divers is revolutionary i just assumed that you had to follow the natural direction of the muscle contraction
Have you seen this article from muscle and fitness? https://www.muscleandfitness.com/flexonline/training/shocking-truth-about-decline-bench-presses User Exploreyourworld also posted a comment about recent research shows high amounts of EMG activation across the entire chest. I have two questions. What is specifically different about a decline benching movement as compared to a typical flat benching movement with a power lifting arch? Also, would this exercise be a good replacement for those who have shoulder pain with a typical flat bench movement being the shoulder and pulled back and under the chest in a declined position?
Jeremy dont make the joker because you look rediculus. you talk like a profesional when you talk and advice so stick on this and dont make the comedian.
Sir you taught that very clearly and no teaches like you in present generation there are so many fitness channels who just do the exercises and showing them but you are only one who explains very clearly about correct way to do. thank you sir i subscribed to your channel and watching other vedios to gain knowledge. Thank you very much…. fan of you from India ����
I hate that you tubers who talk too much instead get to the point directly without wasting time. Because everyone knows these words pleasssssssse. Thank you
Hey, I’m a beginner to gym workouts as I have played soccer and mainly do cardio, and don’t have access to a weight rack for squats and bench press, etc. What are some good workouts that target the same areas of a bench press? I’ve looked up videos and have a general idea of what to do, I just wanna know what works for you guys. Thanks!
Great video Jeff. So many good things. I might add if there is a sticking point and you flair your elbows too soon it can cause a shoulder issue or injury. I try never to flair my elbows. And just being nit picky…the bar to chest touch area varies do to your arm length and grip width and this is very important to people with longer arms that use a narrow grip. So it greatly varies (as you know but didn’t really explain). I have been benching a bit wrong for decades until I really researched proper technique and my weights suddenly greatly increased. Your video looks honestly very good. I wished it was available 20 years ago. Excellent details, thanks.
I know you’re trying to sound more “Boston” and it just comes off stupid, you sound like Abby in Ray Donovan. Settle down, we don’t sound quite like that.. example Biggaaaa then Bigger 2:50
Jeet selal brother im lil bit skinny and i wanna gain more weight and im doing workout regularly Pls suggest me weekly routine for skinny to be muscular
I know I hate when people mention age but I’m 14 eat a shit ton and have the ability to do these and think I’m a Meso I’m fit about 5-9 and 140 pounds but am lacking muscle development what can I do
What’s all this huge arch shit? That’s just a cheat move. Work the muscle, not the arch. I started working out in the mid 90s and you would have been laughed at benching like that.
When you said “you feel more tricep activation on a decline” that’s when I believe everything you say, basically you are God. �� I experience that everytime I do decline thanks for the realization. ��
too be honest this just looks like a decline bench press but on a flat bench? as far as the transformer positioning goes, this really looks uncomfortable.
I know this style works for some. And if it does, more power to ya. However I still REALLY don’t care for the whole contortionist arch style. Always makes my back hurt looking at it. I just make sure to try and keep butt and shoulders on the bench as much as possible and feet flat on the floor. But, as I said I know this does work for some and do what works best for you.
Yo wtf a strange thing happened to me, we were maxing out ok bench and when I got to my max I lifted it with no struggle at all that my friends were surprised. But then i tried to do it again and i struggled, what does this mean
Beats me why people find anything in the gym hard. 1st time I ever benched, felt natural, right grip everything. Same with squats and deadlifts. Just a natural I guess!
As a beginner I had so many questions about the bench press…. So many YT videos available on bench pressing, but this is the ONLY video (and your following vid) that has answered all my questions. ��
Dear Jeff N. Every body have different ways to explain. But you my friend go far away. With you video.bravo ������ buddy. With you very professional coaching. You answered and helped me to complete to understand how to perform and correct my mistakes.i will buy you book. I am becoming one your followers. God bless you. And happy new year.
Jeet sir… my right bicep looks good and well in shape but my left bicep looks small and in shape too than right… plz give me the salution actually i am right handed person
You can literally go from one fitness channel to another for the same topic and get both places saying different things swearing it’s scientific. And that the other way of doing it is wrong. And new lifters wonder why everything is so fucking confusing.
Hey! I hope you answer this or somebody who knows more than me. Isn’t 10-15 sets per muscle group little too much volume for one Day? And if so, arent you going to overtrain? Im fairly new to lifting but I have a problem staying out of the gym, i love it too much lol..
The thing about all these videos is no matter what you do to slightly change the exercise, it’s all about diet. Idc how well you exercise or effectively perform lifts, if you dont eat right, nothing different will happen
Why is it that on YouTube there is always some ass rug telling you not to do certain exercises? Surely not to get attention/views? No. Never. Decline is the best chest activator out there. Hands down 100per cent works. With dumbbells it even better. Please ignore every asshole telling you not to do it.
What about females? I don’t want an over all bigger upper chest. In my opinion, I think having a bigger upper chest makes it look like boobs are mis-shaped. I just want to increase my lower chest. what are your thoughts on that? my assumption was to focus on decline chest presses. I will still do regular chest press, but I refuse to do incline chest press. (for aesthetic purposes).
Muscle markers really connect on how the muscles work. I pay more attention to my movements now. I’m seeing great results from your exercises. You explain alot better than most personal trainers. Thank you Jeff����������������
Is this relevant for incline as well? I do incline dumb bell press after regular bench press with a barbell and I really notice the difference in my upper chest
I understand how this arch/setup can improve how much weight you press. Over 6 weeks I was able to press my 1RM for 4 reps. However, I now think this setup is very drastic for an average lifter. I currently have a herniated disc in my lower back due to trying to arch like this under high loads. The risk/reward just isn’t worth it imo. My life has been significantly effected the last couple of months. I hope anyone reading this considers thinking twice about this setup.
Thanx Jeff..Wow..its really good doing them with U…rather than watching U…..my tummy waz burning B4 i finished 1st set (adding this 2my weekly routine) �� thanx..Ur a legend
Good vid scott, i always ‘target’ the lower chest at the end of my chest workout routine (Flat dumbell press/Incline dumbell press/chest cable fly but low)
Sir plz create new video fastly I’ll always waiting for your videos you have lots of information about work out plz share your experience don’t be so late sair plz
Just realised. I’ve been watching this guy for years and not subscribed because his his vids always come up on what to watch. Subscribed now. Jobs done. Cheers for the great informative vids������️♂️
Hey man great video. But I have a question. when I arch I tend to have my legs and feets forwards instead of backwards to the bench is that okay or dangerous?
Really enlightening!! Finally, I can place full faith in someone to depend on as far as my workout is concerned. The graphics and the explanations are plain awesome. Won’t be exaggerating when I say that a lot of people are watching this channel to perfect their form when working out. Thanks a lot, Moji!! Look forward to more frequent uploads:)
What if that exercise makes your arms more tired than your chest? I have the problem where my arms start to decline a lot faster than my chest making it hard to do that workout
Depends on a person’s anatomy. Long arms, short arms, anterior deltoid attachment points, rotator cuff tightness or flexibility, etc. As such, I no longer perform the flat bench because of the undue stress on the tendons in my shoulders. And yes, my form is as good as I can do. Long arms are the culprit for me.
Probably overemphasizing Boston accent for likes and subscriptions… and it totally works haha could care less I love it man your stuff is always awesome.
✍�� Excellent demonstration Champ �� 1 �� �� �� �� ⭐️⭐️⭐️⭐️⭐️ Five Star Review❗️Outstanding, thank you so much for sharing. ❤️❤️❤️❤️❤️Love watching���� ���� ���� ������Good Teaching ✅✅✅✅✅One Journey ��������Let’s Make It Count❗️
Had a big dude at the gym tell me I shouldn’t be pushing it back towards my face or what not, and that I should be pushing straight up. I have been working on trying to bench this way, or the proper way, and kinda acted oblivious and was like oh shoot thanks man lol
I have watched many of your videos, taken notes on form and applied your science based advice with positive results. However, I advise you to keep your videos serious as previous. The use of a “clown” in your videos is ridiculous and a negative turn to your once very informative videos. Stay serious, you will only lose credibility by using a “clown” in your videos.
Can anyone help me, I do all the necessary steps for right technique, but I still don’t feel my chest. But if I don’t do full motion and stop 5-7 cm above my chest, I start feeling it. What should I Do?
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For those who are new to chest and shoulder workouts, a word of warning. If, like me you played a lot of right arm dominate sports growing up, like any racket sports, or throwing sports, you will have a much stronger right side. The problem here is that when you’re doing chest and shoulder exercises your much weaker left side is forced to do as much as your much stronger right side which leaves you very vulnerable to left should injuries, and let me tell you, they will FYL.
So its far better to focus on your much weaker left side and lift according to its capacity. This will also stop you over developing your right side as it will tend to take over from your weaker left side in shoulder and chest exercises when using a bar. Hopefully this helps prevent massive pain and lopsidedness.
If I could ask for some advice, when I bench press (tends to happen more on heavier weights / final reps), I tend to get a really big lower back squeeze that almost hurts, I don’t believe that my arch is that big but when I am lifting heavy I feel my lower back tensing more than I even feel my chest. If there is any advice or technique changeups I should do let me know.
i’ve been trying to get my chest to look like the before pic in the thumbnail lol. i dont think its possible. i want my chest to be as small and lean as possible.
Shoulder press, Decline bench press inn exercise me mai kabhi v heavy weight nahi use krta hu…..(Body banani hai bhai, bigaarni nahi hai, aur firr Budhaapa v toe kaatna hai achhe se����)
Cheers to all the people that disliked this video. you’ve proved how dumb you all are. This guy puts out great content, backed by science. Don’t forget the great edited visuals he gives us. I’m a fan, You got my support.
Best channel for everyone. Everything that you need is right here. 5 months gym and I have never needed anyone for advice except him and hard work has already started to reflect. Let’s show our love with more liking and sharing. We don’t get such advice for free from anywhere else.
With that arch position you don’t have enough travel to activate all the muscle, you can depress your shoulders without doing that Also that ends being something like a decline bench press
Jeet bro mera galthi ko sudarahahu apka videos dekker thank u but I have a doubt breathing noes may karnayena ya mouth se kuch log noes se breath kartahai clarity chaiye
Comment below what other muscle groups are stubborn for you and I’ll start dedicating some videos towards them ��! Hope you all enjoyed this one let me know how your next bench press session feels after applying these tips and finally feeling the gains!
I know this an older video, but Jeff—what would you say to do for lower chest in people who have had Pectus Excavatum surgery? I had it, and it looks like the surgeon cut into my lower pecs, so they are more square than normal.
This guy is obviously not on roids which is a good thing. His arms and traps are well developed but I have a hard time watching his chest and shoulder exercises because I don’t think the’re as developed. I don’t mean to sound like I’m putting him down. Just an observation.
I’m a subscriber of this channel and follower of Jeff, but this video, even though being great as usual in its production, the technique tips are on the negative side, as some of them, like the arched back and chest touch, will seriously contribute to injury in the long term, specially on older gym goers, and even in the short term for a beginner of any age.:-(
Best explanation on this issue I’ve ever seen. Was a huge problem for me and took a long time to figure out how my form was off. I was too preoccupied in just shifting the weight up thinking I was completing the set only to see minimal gains and minimal strength increases
Jeremy, dude. Your videos are awesome. You’ve really helped with shoulder rehab and posture. Your focus is always on technique, and things like this… I can see everything I’ve been doing wrong with the bench. EVERYTHING.
Anything isometric focused will help with any chest activation. I squeeze a physio ball before my bench press just to feel my chest.
SO YOU ARE SAAAAYING THAT IF WE TAAAAAAGET THE LOWER CHEST WITH A DECLINE YES WE WILL GET A BIT MORE LOWER CHEST ACTIVATION BUT AT THE COST OF LOSING ALOT OF OVERALL CHEST ACTIVATION SO IT’S NOT WORTH THE EFFORT AFTER ALL TIME UTILISED CORRECTLY= MORE GAINS sorry for typing in all caps
So what your saying is if you do exercises that use your whole chest then your lower chest will
start to get bigger even though you don’t do an isolation exercise for it?
Bar ko chest se touch nhi kerna chahiay. Is se shoulder per bohat load ata hai and injury k chances hotay hain. Too much strech is not beneficial. 2,3 inch chest se oper rakho bar to keep the tension on chest
Thank you for always making the best videos that are most informative. I am in need of help but lacking the drive and self motivation to be consistent. I am so discouraged for many reasons. Reasons that are private and personal that I won’t put here. I am now 263 pounds and my weight has been a struggle all my life. Now I am a diabetic and taking insulin has made weight loss harder. My dear is that I will die and not achieve my weight loss goals especially due to finances now. When the finances go everything else follows. Lol. Sorry for putting this here but who else will listen. Keep doing what you do it’s helping some of us out here just lacking the support and encouragement.
When we overthink things… they tend to take longer. But I know that after watching this video you guys will start to not only understand, but be able to apply this method for building a bigger lower chest to other lagging areas on your body as well. Looking forward to seeing your gains everyone!!
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Doesn’t matter what I do, I can never feel my chest or never sore on my chest. It really sucks. Thank you for this video. I will implement every tip.
I’ve seen mass and strength gains throughout my body except for my chest. I train until my pecs hurt, but I still see no size difference.
Thank you so much for this video. I just tried it out. Although my back was already properly arced before, my shoulders weren’t far back enough. Now I press 25 Kg less with 100% more feeling in my pecs.
Hi Jeff. I’m 46 year old male and I’m 5:11 and weigh 150ibs. I can’t afford to pay for 10 meals a day, I’m trying to put on some weight as well as bulk up, even to Jesse’s level��, sorry Jess, how best can I tackle this from home? I have 6 lbs dumb bells and a resistance band. I’m also after left shoulder surgery and have limited mobility which I also need help with. Sorry for all the questions guys but, heaven sent you my way ��. Peace Love to all.
Lol… Ik this video is old, but I’ve been trying to have a chiseled lower chest for a long time now, and I haven’t been able to… My chest look somewhat like the one in the thumbnail… I’ve watched plenty of other YouTubers to see how can I accomplish it, I’ve been training hard and modified my eating habits but w/o any results whatsoever… I’ve been focusing on my lower chest primarily w/o targeting my whole chest properly, thinking that if I target that area, isolate it, it would grow. Basically, I’ve been doing all the things that you mentioned that one shouldn’t. Hopefully now, I will follow your advices and improve the way I want to. You earned a subscriber, TYSM! ��
I think growth isn’t everything. while Lying on the bench, lumbar region looks very curvy and this can be harmful. I don’t think it’s worth it for 20-30% more growth.
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@JeffNippard what program do you use to edit your video my man.. thank you for the tips on the bench press because ive been struggling with that for a while
A great free bench program is an app called bench press +50. It’s only on androids and it works better than any program I’ve seen. I recommend doing what it says and then after do 3 sets of 10-15 reps with whatever weight suits you.
I’m 47yrs old, I benched often when I was younger, and even up to 6-8 years ago, now I only do fly’s,do to the fact that when I bench press it causes a lot of pain/discomfort in my shoulders and upper back….. I wish I could fix this, cause bench press is a great compound movement, and it’s just man-shit! ��
The problem here is: my mid-part of my left pec is just a little smaller than my right pec, but my lower part of my left pec is non-existent, while the right one is. Same thing with my upper chest, just not so much.
I was born looking like the chub on the left. I look like him even when the keto strip and keto blood meter says I am in ketosis. Damn
7:05 this exercise is extremly op for streetfighter, boxer or people who want to get a stronger punch and want to defend themself.
Scott, your wrong buddy.
The decline has been shown to exert higher emg activation even on the upper chest than incline.
The decline has higher emg activity than the flat bench.
Dorian Yates stopped doing flat bench, and only did inclines and declines. Enough said.
Doesn’t mean you cannot grow with flat bench, but more people should try them. The results are very similar to dips, which some absolutely swear by to train chest. Which by the way is a very similar movement to the decline press.
Guys, do your own tests. Once you feel that decline chest contraction, you will swear by these decline presses.
I remember seeing this video back 8 years ago, when I all I do is workout, is it possible he uploaded it again 2 years ago, or I’ve gone crazy of thinking I saw it in 2012 �� by the way perfect advice
Jeet selal tum tho rod ko chest se touch kar rahe ho par baki trainer tho kehte hain rod ko chest se thoda sa up rakhna hai na…..???
Guys please help me! Even tho I retract my shoulder blades and lower my lats, I still experience shoulder pain when I’m doing bench press. Please can anyone help me ☹️
I really like your approach and thought process, simplifying basic exercises with focusing on the quality of the exercise rather than the weight. I have been in great shape most of my life. I am a Disabled Veteran who has been unable to work out for the past 4 years. I want to try your 22 day push up routine and the lower chest routine as well as your other routines. I feel I need to build my muscle base and stability up before I will be able to safely execute the exercises as your shown. Would you recommend a 3 on 3 off routine where I perform Chest and Triceps, Back and Biceps and Shoulders and thighs, rest day repeat. Or should I perform whole body routines? Thank You. Bill, CPA, MBA
Jeff thanks brother ive been trying to find exercises for lower chest. Only thing I dont have at home is double cables. Only one sucks.
the notion of exercising in the direction of the divers is revolutionary i just assumed that you had to follow the natural direction of the muscle contraction
Have you seen this article from muscle and fitness? https://www.muscleandfitness.com/flexonline/training/shocking-truth-about-decline-bench-presses User Exploreyourworld also posted a comment about recent research shows high amounts of EMG activation across the entire chest. I have two questions. What is specifically different about a decline benching movement as compared to a typical flat benching movement with a power lifting arch? Also, would this exercise be a good replacement for those who have shoulder pain with a typical flat bench movement being the shoulder and pulled back and under the chest in a declined position?
Jeremy dont make the joker because you look rediculus. you talk like a profesional when you talk and advice so stick on this and dont make the comedian.
Sir you taught that very clearly and no teaches like you in present generation there are so many fitness channels who just do the exercises and showing them but you are only one who explains very clearly about correct way to do. thank you sir i subscribed to your channel and watching other vedios to gain knowledge.
Thank you very much…. fan of you from India ����
Sir Ek baat…decline bench press karte time log apne head ko bench pe rest nahi karte thoda upar uthake rakhte hain ITS WRONG YA RIGHT
I hate that you tubers who talk too much instead get to the point directly without wasting time. Because everyone knows these words pleasssssssse. Thank you
idk what i do wrong but my wrist always go back… should i restart my process`? starting with 0 weight and right wrists`? @jeff Nippard
Hey, I’m a beginner to gym workouts as I have played soccer and mainly do cardio, and don’t have access to a weight rack for squats and bench press, etc. What are some good workouts that target the same areas of a bench press? I’ve looked up videos and have a general idea of what to do, I just wanna know what works for you guys. Thanks!
Great video Jeff. So many good things. I might add if there is a sticking point and you flair your elbows too soon it can cause a shoulder issue or injury. I try never to flair my elbows. And just being nit picky…the bar to chest touch area varies do to your arm length and grip width and this is very important to people with longer arms that use a narrow grip. So it greatly varies (as you know but didn’t really explain). I have been benching a bit wrong for decades until I really researched proper technique and my weights suddenly greatly increased. Your video looks honestly very good. I wished it was available 20 years ago. Excellent details, thanks.
I know you’re trying to sound more “Boston” and it just comes off stupid, you sound like Abby in Ray Donovan. Settle down, we don’t sound quite like that.. example Biggaaaa then Bigger 2:50
Jeet selal brother im lil bit skinny and i wanna gain more weight and im doing workout regularly
Pls suggest me weekly routine for skinny to be muscular
I know I hate when people mention age but I’m 14 eat a shit ton and have the ability to do these and think I’m a Meso I’m fit about 5-9 and 140 pounds but am lacking muscle development what can I do
What’s all this huge arch shit? That’s just a cheat move. Work the muscle, not the arch. I started working out in the mid 90s and you would have been laughed at benching like that.
Unfortunately, I’ve had hernia repair surgery a couple of years ago.
So I now am forced to do seated angled dips on a tricep pushdown machine.
When you said “you feel more tricep activation on a decline” that’s when I believe everything you say, basically you are God. �� I experience that everytime I do decline thanks for the realization. ��
dear sir….. mere chest k left side aur right side ka shape different hai to usko proper shape mai kaise lau…..please help me…
By the way just a tip I learned through lifting it helps me if I grip the bar very tight instead of just gripping it try it out it helps me
you should make a video on how to get rid of intestinal baggage. ive gained almost 40lb from it this last few years and I really need to get rid of it
too be honest this just looks like a decline bench press but on a flat bench? as far as the transformer positioning goes, this really looks uncomfortable.
I know this style works for some. And if it does, more power to ya. However I still REALLY don’t care for the whole contortionist arch style. Always makes my back hurt looking at it. I just make sure to try and keep butt and shoulders on the bench as much as possible and feet flat on the floor. But, as I said I know this does work for some and do what works best for you.
Yo wtf a strange thing happened to me, we were maxing out ok bench and when I got to my max I lifted it with no struggle at all that my friends were surprised. But then i tried to do it again and i struggled, what does this mean
Beats me why people find anything in the gym hard. 1st time I ever benched, felt natural, right grip everything. Same with squats and deadlifts. Just a natural I guess!
As a beginner I had so many questions about the bench press…. So many YT videos available on bench pressing, but this is the ONLY video (and your following vid) that has answered all my questions. ��
Dear Jeff N. Every body have different ways to explain. But you my friend go far away. With you video.bravo ������ buddy. With you very professional coaching. You answered and helped me to complete to understand how to perform and correct my mistakes.i will buy you book. I am becoming one your followers. God bless you. And happy new year.
I feel pain in elbow while I do push-ups for chest. Why do I feel pain.. what happened to elbow??? How to solve such problems?? Please say…
Jeet sir… my right bicep looks good and well in shape but my left bicep looks small and in shape too than right… plz give me the salution actually i am right handed person
You can literally go from one fitness channel to another for the same topic and get both places saying different things swearing it’s scientific. And that the other way of doing it is wrong. And new lifters wonder why everything is so fucking confusing.
Hey! I hope you answer this or somebody who knows more than me. Isn’t 10-15 sets per muscle group little too much volume for one Day? And if so, arent you going to overtrain? Im fairly new to lifting but I have a problem staying out of the gym, i love it too much lol..
The thing about all these videos is no matter what you do to slightly change the exercise, it’s all about diet. Idc how well you exercise or effectively perform lifts, if you dont eat right, nothing different will happen
Why is it that on YouTube there is always some ass rug telling you not to do certain exercises? Surely not to get attention/views? No. Never. Decline is the best chest activator out there. Hands down 100per cent works. With dumbbells it even better. Please ignore every asshole telling you not to do it.
What about females? I don’t want an over all bigger upper chest. In my opinion, I think having a bigger upper chest makes it look like boobs are mis-shaped. I just want to increase my lower chest. what are your thoughts on that? my assumption was to focus on decline chest presses. I will still do regular chest press, but I refuse to do incline chest press. (for aesthetic purposes).
Muscle markers really connect on how the muscles work. I pay more attention to my movements now. I’m seeing great results from your exercises. You explain alot better than most personal trainers. Thank you Jeff����������������
Very excellent demonstration and with clear tips/instructions, I can respect someone like this who can tell me face to face about good form.
Is this relevant for incline as well? I do incline dumb bell press after regular bench press with a barbell and I really notice the difference in my upper chest
I understand how this arch/setup can improve how much weight you press. Over 6 weeks I was able to press my 1RM for 4 reps. However, I now think this setup is very drastic for an average lifter. I currently have a herniated disc in my lower back due to trying to arch like this under high loads. The risk/reward just isn’t worth it imo. My life has been significantly effected the last couple of months. I hope anyone reading this considers thinking twice about this setup.
This video changed how I benched and helped me get out of a bench press plateau, putting up bigger numbers in just a few weeks. Great video Jeff!
Thanx Jeff..Wow..its really good doing them with U…rather than watching U…..my tummy waz burning B4 i finished 1st set (adding this 2my weekly routine) �� thanx..Ur a legend
Good vid scott, i always ‘target’ the lower chest at the end of my chest workout routine (Flat dumbell press/Incline dumbell press/chest cable fly but low)
Sir plz create new video fastly I’ll always waiting for your videos you have lots of information about work out plz share your experience don’t be so late sair plz
i have been training for 3 years and have opted to do decline exercises to work on mt lagging lower chest. This video was very insightful thankyou ��
जीत सर, नमस्ते,
ह्यूमरस बोन को अगर close करेंगे तो elbow lock हो जायेगी ।
और आपने बताया था पहले कि chest exercise में elbow lock नही करनी है ।
Just realised. I’ve been watching this guy for years and not subscribed because his his vids always come up on what to watch. Subscribed now. Jobs done. Cheers for the great informative vids������️♂️
Hey man great video. But I have a question. when I arch I tend to have my legs and feets forwards instead of backwards to the bench is that okay or dangerous?
seems like you would lose stability for chest gains. also, do you think you get more or faster gains using dumbbell versus barbell?
Really enlightening!! Finally, I can place full faith in someone to depend on as far as my workout is concerned. The graphics and the explanations are plain awesome. Won’t be exaggerating when I say that a lot of people are watching this channel to perfect their form when working out. Thanks a lot, Moji!! Look forward to more frequent uploads:)
What if that exercise makes your arms more tired than your chest? I have the problem where my arms start to decline a lot faster than my chest making it hard to do that workout
Thank you coach,,, for teaching us perfectly….Point to point…..
….May ur channel reach upto 1M subscribers…
LOT OF LOVE FROM INDIA.
Depends on a person’s anatomy. Long arms, short arms, anterior deltoid attachment points, rotator cuff tightness or flexibility, etc. As such, I no longer perform the flat bench because of the undue stress on the tendons in my shoulders. And yes, my form is as good as I can do. Long arms are the culprit for me.
Probably overemphasizing Boston accent for likes and subscriptions… and it totally works haha could care less I love it man your stuff is always awesome.
✍�� Excellent demonstration Champ
�� 1 �� �� �� �� ⭐️⭐️⭐️⭐️⭐️ Five Star Review❗️Outstanding, thank you so much for sharing. ❤️❤️❤️❤️❤️Love watching���� ���� ���� ������Good Teaching ✅✅✅✅✅One Journey ��������Let’s Make It Count❗️
Had a big dude at the gym tell me I shouldn’t be pushing it back towards my face or what not, and that I should be pushing straight up. I have been working on trying to bench this way, or the proper way, and kinda acted oblivious and was like oh shoot thanks man lol
I have watched many of your videos, taken notes on form and applied your science based advice with positive results. However, I advise you to keep your videos serious as previous. The use of a “clown” in your videos is ridiculous and a negative turn to your once very informative videos. Stay serious, you will only lose credibility by using a “clown” in your videos.
Can anyone help me, I do all the necessary steps for right technique, but I still don’t feel my chest. But if I don’t do full motion and stop 5-7 cm above my chest, I start feeling it. What should I Do?
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Thank you.. very useful information �� It would be amazing if you give tips for the female version of the workout (how different it can be )
For those who are new to chest and shoulder workouts, a word of warning. If, like me you played a lot of right arm dominate sports growing up, like any racket sports, or throwing sports, you will have a much stronger right side. The problem here is that when you’re doing chest and shoulder exercises your much weaker left side is forced to do as much as your much stronger right side which leaves you very vulnerable to left should injuries, and let me tell you, they will FYL.
So its far better to focus on your much weaker left side and lift according to its capacity. This will also stop you over developing your right side as it will tend to take over from your weaker left side in shoulder and chest exercises when using a bar. Hopefully this helps prevent massive pain and lopsidedness.
If I could ask for some advice, when I bench press (tends to happen more on heavier weights / final reps), I tend to get a really big lower back squeeze that almost hurts, I don’t believe that my arch is that big but when I am lifting heavy I feel my lower back tensing more than I even feel my chest. If there is any advice or technique changeups I should do let me know.
i’ve been trying to get my chest to look like the before pic in the thumbnail lol. i dont think its possible. i want my chest to be as small and lean as possible.
Shoulder press, Decline bench press inn exercise me mai kabhi v heavy weight nahi use krta hu…..(Body banani hai bhai, bigaarni nahi hai, aur firr Budhaapa v toe kaatna hai achhe se����)
Cheers to all the people that disliked this video. you’ve proved how dumb you all are. This guy puts out great content, backed by science. Don’t forget the great edited visuals he gives us. I’m a fan, You got my support.
Best channel for everyone. Everything that you need is right here. 5 months gym and I have never needed anyone for advice except him and hard work has already started to reflect. Let’s show our love with more liking and sharing. We don’t get such advice for free from anywhere else.
With that arch position you don’t have enough travel to activate all the muscle, you can depress your shoulders without doing that
Also that ends being something like a decline bench press
Jeet bro mera galthi ko sudarahahu apka videos dekker thank u but I have a doubt breathing noes may karnayena ya mouth se kuch log noes se breath kartahai clarity chaiye