<a href="#" class="seekto" data-time="13">0:13</a> Intro <a href="#" class="seekto" data-time="42">0:42</a> Mistake #1 - Looking for an "ideal" angle <a href="#" class="seekto" data-time="119">1:59</a> Mistake #2 - Looking for an ideal" elbow position <a href="#" class="seekto" data-time="166">2:46</a> Mistake #3- Improper Back arch and shoulder retraction <a href="#" class="seekto" data-time="236">3:56</a> Mistake #4 - Not enough range of motion <a href="#" class="seekto" data-time="312">5:12</a> Mistake #5 - Not having a standardized range of motion <a href="#" class="seekto" data-time="380">6:20</a> Mistake #6 - Not controlling the eccentric <a href="#" class="seekto" data-time="444">7:24</a> Mistake #7 - Allowing hips to rise <a href="#" class="seekto" data-time="533">8:53</a> Mistake #8 - Going too heavy or too light <a href="#" class="seekto" data-time="648">10:48</a> Concluding remarks
I rarely comment on weight lifting videos, but one thing he said is critical to your long term success: do a lift that stimulates the target muscle and doesn’t create joint discomfort. Not fully understanding this concept set me back years from injuries. Be smart, y’all, and get the gains 💪.
Thank you for the "don't do low reps on the dumbells tip", I can literally apply it to any other lift I was performing. You managed to help me connect the dots. I always felt that low rep ranges on barbells really did a good job on stimulating the muscles, but when I use heavy dumbells my body seems to be more focused on not falling sideways hahaha. This is specially true when doing standing single shoulder presses. Never again, if I want to lift heavy I will stick to barbells and machines.
its nice to see how much has changed with dr. mike's presentation in his videos. the later ones are more fun and more engaging without sacrificing content quality
I love these technique videos and Jared's smile at <a href="#" class="seekto" data-time="497">8:17</a> 😊 I rely on these videos and Dr. Mike's advice. What he says from <a href="#" class="seekto" data-time="540">9:00</a> to <a href="#" class="seekto" data-time="648">10:48</a> is so critical for beginners & intermediates, and I really wish I had seen this before because I learned it the hard way. thank you!
This is the best series for learning form and technique. A young lad came up to me in the gym yesterday asking to show him how i was doing the floor to chest barbell row. Technique id learned from you i passed on to him and directed him to your channel. By far the most informative and instructional lessons. And they are free...
Glad I found you mike. Your the fucking most honest guy on this youtube shit. Keep making good videos man. No fancy science just straight up knowledge and experience. Great shit
Love the fact you recognise the incline angle isn't one size fits all. This applies to other exercises as well like rear delts. I've had to heavily play with the angles to find what works for me. I've dumped too many exercises because I just didnt connect with the muscle. I really have to isolate muscles because I'm too dominant in others.
Thanks Dr Mike for another great video. Number 8 was especially helpful... Would you please do a video on Hack squats and pros and cons of wide stance and narrow stance, feet high on the platform and lower on the platform, and rep range. Thanks again for your videos, they are very helpful.
I’d say pick stance based on your hips. Wide as you can that’s comfortable. Moving your feet adjusts the angle your legs will be and affects quads. More knee bend means more quad
Just started to watch your videos. Love the content, really doing a great job educating people (for free)! I would like to see some other excersises like: RDL, hip thrust, Bulgarian split squats, overhead presses. Lol I can go on and on..
This was helpful. I just started doing DB incline press, since the gym is closed and I have to workout in the garage. I need better form, not really feeling the burn, fatigue or DOMS.
Would love to see a video on isohold and iso-chest exercises. For time longest time I had issues with doing any sort of benching or push exercises and actually feeling a pump or any soreness. It wasn't until I did a ton of iso holds and cable work, I made the mind muscle connection so I could then properly contract the pecks.
Your videos are awesome! Question. Ideal rep range is 10-20. If my first set is 13 reps, 2nd 11, 3rd 9 and I finish with 4th set at 7 reps is that proper rep range assuming I’m 2 RIR for each set?
Hey Edwin, anything over 5 reps will be capable of stimulating hypertrophy so technically that is fine, however I would prefer to slightly lighten the weight and have all 4 sets within the 10-20 rep range rather than having the bottom two drop out. Hope that helps!
Hey doc, question time: so I usually don't lock out on my incline or flat bench presses because I find it throws my scapula too far forward and I have to focus on pulling my scapula's back on every rep. Does that mean I'm doing something wrong? Should I be pulling my scapula's back every rep?
Lock out means elbows straight. Dumbbells don’t have to touch, or be as high as you can make them. Just straight elbows. If you are skinny, you could lack the muscle that makes an Arnold incline or Dorian incline look like a partial rep. They have muscles that fill the spaces.
I know this channel it more about hypertrophy than strength, but I've previously done heavy (sets of 3-5) incline dumbbell press as a bench accessory, the theory being the independent weights even out any asymmetries and the incline obviously stimulates more of the pec than you easily tap into with bench. Is this sound or foolish? Seems a lot of people do them for bench accessory, but if your sole goal is a bigger bench, are they recommended?
I love that the comment section is still (mostly) about the exercises. In other channels it's all memes and jokes. They look like kids that don't even train and watch fitness videos for fun.
Today is push day, and guess what.. my PRIORITY is upper chest! Boom. Back to back amazing vids. More like back to back to back to back to back to back.. but you know.
Hey Lucas, drop sets are a way of adding intensity and volume as a mesocycle progresses and this is typically how I've seen Mike use them. So you'd start a programme cycle without using drop sets and towards the peak intensity stage of that cycle, drop sets can be used along with increasing RPE and other variables to increase stimulus. Hope that helps!
I only have dumbbells. Should I train a few mesocycles incline press and then a few normal press or both in the same mesocycle? Will I lose upper pec size if I focus on normal bench for a few mesocycles?
Hey Reiner, You definitely won't lose upper chest size from focusing on flat press for one mesocycle, the whole chest will be stimulated in any chest press, it's just that certain angles will slightly emphasis some areas more than others. Whether you keep them both together or separate cycle to cycle is up to you, there is no right or wrong there. Hope that helps!
is there such a thing as being able to train the "inner" chest? do some variations e.g. arm coming across the body emphasise this? or is this broscience
I believe that "middle line" you're looking for comes with time and depends a bit on genetics. But as far targeting the inner chest, that's impossible because there is no inner chest.
I dont believe in the whole inner chest excercise thing. Have you ever gotten only your inner chest sore? However I do think some of the inner chest exercises are valuable they just don't Target the inner chest as thought
I would be interested in a 45 degree back extension instruction. I find i only feel it in my lower back and am not sure if my technique needs fixing or if the exercise just isn't for me.
Dr Mike any chance you could do a barbell hack squat video?? Some of us home gym guys that dont have a hack squat machine. Hopefully this isnt one of the stupid exercises you warned about....
My problem is the first rep. What exercises can I do to help getting that first rep up? I’m not looking to max out. After (if) managing to get first rep at 70 dumbbells, I can get at least 10. Yes, I’m old and weak and don’t have a spotter.
If only I knew I should be watching these guys 5 years ago and not the ifbb idiots...man I would look much better today. I used Mike's volume recommendations for side delts and my shoulders grew quite a bit
I half to do side lats in reps of 30 to 50 ... idk why but i been using 20 lbs dumbells for 15 years .. its weard idk why but i can go up 3 tob5 lbs and shoulders always feel they rip and im injured for weeks or more.. even if i can do 30 reps just 5lbs less... i think my joints and connective cant handle weight
For example i got better upper chest development using higher weights lower range of motion then using lighter weights and full range of motion plus full range of motion all the way done fucks my shoulder a lot
I found that keeping my forearms perpendicular to the ground during the whole execution helped me feel my pecs for the first time on this exercice. Before that adjustment I would never feel them.
A personal aberration I like with incline dumbbell presses is to rotate my hands towards each other at the top of the press and bring the weights close together. It seems to give me a good crunch in the inside of the pecs. Also it makes the eccentric longer and slower. Perhaps the rotation under weight helps work some of the smaller controlling muscles (or maybe I am just deluded, lol)
I am a terrible bencher. Long arms, tiny fore arms, small wrists.... large range of motion. Slightly incline feels te best for people with long arms I think (at least in my situation). *What's your expierence guys?*
Hey Serrano, it depends how strict your form is - a lot of people doing them seated will arch their back and turn it into a super high incline press and this will work the upper chest, but if you're using very strict form then it will isolate the shoulders much more. Hope that helps!
@@albertoserrano7854 No worries, happy to help! I regularly cover similar topics on my own channel so I'd recommend checking that out if you're interested :)
