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Hi..thanks, a pretty good vid, good points made, however I will disagree with the use of a bosu ball to build the chest....I find that it has been very beneficial because it has allowed me to stabilize my core substantially, as a guy in my 60's, it has really helped. I don't use it exclusively, but only for a couple of my chest workouts.
You both should collaborate and talk about how hard it was to workout some 10 years ago without RU-vid and all the other information that are available today. I went with a gym bro to train some 6 years ago without proper guideline or any information. I ended up overtraining my muscle and couldn’t managed to go back to the gym 2nd day and then dropped out. I had severe pain and couldn’t move my arm for a whole week. A popular myth back then was pain means gains but people should also realize that there are different types of pain. I am glad I didn’t continued going to the gym and now I started in my home with dumbbells, resistance bands and barbell, progressing slowly with proper information without all the BS 💪
Many years ago I knew a dude who did dumbell presses on a swiss ball and broke both his arms when the ball suddenly popped mid-exercise. It's so unecessarily dangerous and as Sean suggests there's no real advantage over a bench either.
Because he doesn’t invest in his production..Good Content alone is not enough ! imagine a movie with good story or script but without good production, how Hollywood exist & be the number one movie industry ?
Agree 100%, totally silly & unnecessary thing to add & is an injury waiting to happen (and a lawsuit against the person who recommended it in their video).
Really solid info. I used to do alot of Jeff's across-the-body shrugs for my chest and those plate squeezes thinking that "wow this mind muscle connection is insane, I'm going to definitely grow", but I realized I wasn't really progressing further in weight enough to really keep it as a staple in my routine. I find just doing some form of a dumbell press, barbell press, and either a cable or machine fly really gets the job done.
@@jeffreynoulez6765 can confirm with the Plate presses for athlean. Not only was it a plate press but you'd keep your arms straight out and then turn your torso.
Humiston rage.... activated!!! I'm watching this video on the bosu ball to increase my stability while watching videos. Never know when you will have to watch a video in a unstable environment.
It's definitely at least worth trying. If you're scared of the bar crushing your throat, trying doing them on the floor or use dumbbells. I've been experimenting with guillotine press, it's been interesting.
@@Keranu this is how I learned to press and so is the way I know how - tried to change a few times and anything else just feels alien. I exclusively lift in a cage, so I set the pins to stop the bar in the event of failure & also prevent my elbows traveling more than an inch under my back (shoulder-shred zone). Needless to say, results have been stellar, hence no real motivation to change.
@@dmcc2873 Since the two months I've posted, I do think it has improved my upper chest. And I haven't had any injuries. It may put more stress on my shoulders sometimes in inconjuction with other exercises. Have you had any shoulder injuries or soreness? How low do you set your pins?
@@Keranu when I got the cage, first thing I did was take time to work out the pin levels - the rule of thumb that's worked for me is NEVER lower my upper-arm past parallel. This gives the appearance of low ROM, but that's just the illusion created by the difference between regular and guillotine presses - I trust the stretch I feel in the pec. I never, ever, get shoulder pain from pressing. In fact, I recently played with Iso training, and moved from 305 for sets and reps, to pin-pressing 345 and holding at ~3 inches above the pin (so, no mechanical advantage) and that was horrifically difficult and still never experienced shoulder issues. Ended up eking out a single-rep 345 pin-press.
2:55 so dangerous, saw a clip where the ball popped and the accelerated weight broke the guys wrist as he held on. Elbow slammed the floor, imagine how much force generated in that short amount of time
I like the fact that when the internet gets full of crap, professionals like him jump in to correct and say the truth because they can't stand anymore the misleading info out there. Thank you so much for your efforts to educate us well. We need more people like you
Honestly, Sean is a GOAT of fitness youtube!! He should control giving strikes to other fitness youtubers, 3 strikes from BS videos and their account should get deleted the way they're putting people at risk...
Nicely done ole Seany-boy, your video view counts have skyrocketed lately. You've had a lot of subscribers for years and used to get lots of views, but there was a lull there for awhile. 2020 has been something of a Sean-aissance. Well deserved, as this has always been the best fitness channel in terms of information quality.
When someone keeps talking about _"training with instability to work your *core*"_ I remember a picture I've saw some years ago in google, a guy doing squats on a ball. Lol.
Entirely agree on your list of exercises to avoid. It’s all common sense stuff to professionals like you & I, but unfortunately lots of beginners get fooled by these “fitness influencers” & the nonsense they post just because it looks good on camera.
@@JustcallmeGnarly22 Unfortunately too many “fitness influencers” (I really hate that term) try to stand out for all the wrong reasons, & are unfortunately rewarded for it. We should all try to stand out for the right reasons, because we each have an area of expertise that we’re known for, or we focus on safety first, or healthy weight loss, sports specific training, etc..... It’s a problem with the current system that causes the algorithm to pick up the craziest nonsense or drama to push out to more people, while quality content that actually adds value is not put in front of people as often. Something needs to change or more people are going to get injured and continue to throw their money away on garbage products or training programs from highly unqualified sources simply because they look good with very little clothing on.
Yes bc we live in a time where it's hard to keep everyone's attention for a long period of time. So now these guys have to try to "teach" us a new sometimes dangerous or just plain useless exercise just to feel like they arent repeating the same info everyone else is. Theres a reason that the basic principles have been around forever bc they work!
@@ManiacFitness I agree. Plus all those people feel like they have to one-up each other or show off their skills by doing some absurd exercises. One prime example of someone who does that who I cannot stand is Scott Mathison, who’s rapidly growing into a big deal on Instagram. His content is highly cinematic, but most of what he shows is totally self indulgent nonsense used just to show off, while he recommends his viewers try it as well. One of the worst on the gram IMO.....and apparently he’s trying to migrate to RU-vid now as well. Unfortunately guys like us who produce quality content that teaches the real science based approaches are becoming the rarity here, since the bad actors are rewarded with more views by the algorithm when they publish controversial & ridiculous videos.
@@FitLabb I've never heard of that guy yet but from what you say maybe that's a good thing. I'm 36 so I've been doing this long enough to know what works and what is just asking for an injury. I'm not trying to be the strongest guy in the room. Im just trying to look and feel my best so I stick to what I kno works for me. Everyone is diff so we all have to find out what we connect with most and what is the best and safest way to get us to our goals.
I’m 56 and have been lifting since 13. This guy is on the money. The fitness industry and personal trainers trainers are constantly looking for new ideas to promote sales. To do that they like to invent new ideas and variations of exercises that are intriguing and captivating. I love some of the terminology that has popped up over the years. Stabilizer muscles and core muscles. Yes, I suppose there is some validity. Stabilizers are the secondary muscles that come into play when doing a lift that is focusing on a primary muscle. Core muscles are the muscles of the lower back and abs, basically the mid section of the body. So, doing a well rounded, balanced lifting program covers all of this. Doing variations of lifts intended to focus on a specific, primary muscle to incorporate more of the “stabilizer and core muscles” is detracting from the goal of the primary muscle. For personal trainers I feel throwing these terms around is a method of sounding more knowledge and competent to clientele. For the exercise industry these terms are really more to keep the sales pitch fresh and are marketing terms. If you don’t believe me. Try finding a core muscle or a stabilizer muscle on an anatomy chart. I’ll save you the trouble. They aren’t on one. Marketing terms is what they really are.
Thanks Sean for your quality vidz. I’m back to working out after roughly 15 years and three kids. I’m now over 40 and security is a priority for me. Been learning a lot from watching your content and your explanations are well detailed and make a lot of sense. Keep up your good work.
@@MrGlostuber glad not just me!! Yes I was in 2 minds about them and they certainly were not my bread and butter chest exercises. They felt ok tho , but will def stop them now
Greg Doucette and John Meadows advocate for the dip station pad pushdown as a triceps exercise, its like a machine close-grip bench press. I know this vid is about chest exercises though 😉
15:50 try it with a single kettle-bell. Push through to centerline of your chest as a punch and squeeze the peck at the end of full extension. Great for finishing your chest workout
I really love this kind of content saying what not to do and what to do. It is so helpful. I'm looking forward to your next one and your workout in gym to demonstrate proper form and technique. Thanks so much.
Since I workout at home I started a new chest routine, and I love it: Barbell flat bench, then leading into resistance bands (canadianprotein set) doing standing or even lying flies, the band completely behind your back and you create two handles on the side of you, the band behind you creates additional resistance against the back, properly in line with the chest. I do a protracted shoulder blade band fly for 3 sets, and a retracted shoulder band fly for 3 sets to finish. I then just do lying resistance bands for upper chest, basically like how you do your "chest fly/press mutant thing", but for upper chest, really hits the clavicular pec well. I then finish off with barbell push ups, just using a barbell with weights to have elevation to do push ups, but I keep my shoulder blades protracted, and try to keep the bar lower than my chest to really engage that side chest portion that runs under the arm, its beautiful. My favorite finisher altogether for triceps are kettlebell kickback sets, the only muscles that have higher muscle activation during instability, are the triceps, because that's all they do, is stabilize lol, the kettlebell kickbacks forces your medial tricep, the thing that only focuses on stabilizing the elbow, to be forced to stabilize the kettlebell, while also hitting the entire musculature of the triceps.
Question or request. What is your opinion of battle ropes? Can you do a do and don’t video on them? I am 65 year old female. I am working on getting fit again. I have always been very active and always worked out until I turned 60 then life got in the way and I want to get back there but I get bored with the same workout everyday. any info will help thank you in advance.
OT - The gyms in my country get reopened after a lockdown this Thursday and I cannot wait to start progressively overloading again! It's been a month and a half. I've been trying to substitute gym with running and yoga but it's just not the same.
I think it all comes down to your goals. For frontal plane strength and pectorals hypertrophy surely the most common exercises are the best. It's not like you have to avoid bench presses (and its variations), dips and flies. And of course strength in one exercise carries over to other activities at least a bit, just like general hypertrophy. But at one point, when you reached a good level of strength, nothing says your goal should be putting on more and more strength only on conventional lifts. Adding a variation here and there is good if you want to. Your message about maximing growth in the most efficient way is solid, but it should always be stressed that it's not a definitive advice, meaning that other kind of training and exercise CAN be useful to try if you have different goals other that bodybuilding. It's this bit of advice that newbies in the fitness communities don't get, and so online wars are created. To wrap my thoughts up: maybe some exercises are shit for a specific muscle but are actually useful for other muscles (like I can see a carryover on deltoids and serratus anterior with the pinch press). That's what people don't get. They think that an exercise is bad for everything.
Fantastic video, dude! I agree entirely, and draw programs up for my clients based on extremely similar thinking. I'd love to see what you have to say re: back, legs in a similar style video! Keep fighting the good fight. Great work!
good points and what needs to be emphasized is always be aware of how the shoulders are involved. i've seen shoulders destryed by poor form, too much weight . all lifts need to be focused so as not to allow other muscle groups to join the party.
Hey Sean, I love what you're doing with your channel! Would you consider doing a video about how to develop the area between the shoulder blades (upper-mid back)? It's a lagging area for me and not too many people talk about it, beyond just "do more rows, bro". Thank you in advance and take care.
9:15 Hilarious to see that the man that could apparently pin press 315lbs for ease struggles with half-reps using 225lbs on the Smith machine guess pushing real weights makes it more challenging uh
Just found your channel and really loving it Sean. Although some comments talk about some bad exercise channels, and I have to ask if somebody like athlean x is a trustworthy one or not
@@bucciair15 Good to know. Cheers mate. I did bit of research who to follow. So far Simon Miller, Greg Duchette and Noel Deyzel have struck a chord with me.
Very good info and like it, most useful advise ever !!love your content!!!!! However most of the IFBB pro train the way u discourage too, Eg: Hany Rambo like to use FST 7, partial reps, static hold technique, any comment on this?
Big fan of cables to work chest because of its ability to provide constant tension throughout the ROM, & allows you to source the resistance safely from different angles. Solid video Sean!
My physio actually recommended me doing push ups on two lieing half bosu balls to: 1. Train shoulder stability. 2. Increase ROM on the bottom half of the push up. Thoughts?
I am so happy I found this man's channel, he just gives solid no bs advice. Instead of overcomplicating things with weird and pointless exercises. Just keep it simple idiots!
1:27 You don't get it, this exercise replicates the movement pattern one has to practice when pushing back plates of food offered by your grandma during Christmas dinner Lobsterliner never fails to disappoint
Ikr, he literally said that flyes are better than pressing movements, and he generalizes that everyone "ego lifts" on the bench press with 90 degree flared elbows which is not true at all.
I do not think Ryan offers BS or gimmicky moves, but options to make you think about the moves you perform. It's about the mind-muscle connection, and if that means leaning at a different angle to others then so be it.
I don’t know if this is a dumb question to ask but for those who don’t train at the gym or have a bench to press on how do you perform or can you perform bench presses without a bench ???
Since I have been watching you videos I have adjusted my form to some of my workouts because you back them up with the research. The ones I dont change I already do correctly even after double checkin with this channel. Thanks for giving me a little improvement in my form and I really appreciate it
I'm pretty new to weightlifting so this video helped me a lot. I was about to start doing #4 because I saw it on social media and thought it looked cool but now I know not to bother. Thanks ! I will subscribe and hit like as my way of saying thank you for the help.
Great video. What is your opinion on the dumbbell floor press. Personally I feel my chest has developed tremendously from doing dumbbell floor presses and narrow/Incline push ups.
I was that guy working out with too much on bench and not going all the way down to chest. I changed that today. Although the amount I do went down, I will build up from here. I do everything else with proper form. I knew better already. Thanks for calling me out!