Train with me on my app | 7-Day Free Trial | $8.99/mo Go to📲 www.myliftfitness.com IMPORTANT INFO➡️ I wrote the guide out for you here👇🏼 Flat - arms angled - more mid pec Flat - reverse grip, arms in - more upper pec Incline - big arch - still more mid pec! Incline - back flat - more upper pec Vertical - arms forward - upper pec & front delt Vertical - arms out - front & side Deltoids Flat Fly - arms horizontal - mid pec Hips up Fly - arms angled down - more low pec Please understand that there is going to be a lot of crossover. These are not absolute… For instance, just because you’re doing a flat press to target the mid pecs, doesn’t mean you’re not also training other regions of the pecs at all. This is intended to help you know how to direct the *primary focus* of an exercise 👌🏼 I hope this makes it much more simple for you.
@DavisDaily 2 quick questions that are never covered in influencer videos on YT which I feel are VITAL for the 2 types of movements. 1. For Rear Delt raise movements when hunched over and arms hanging down fully, do the elbows need to be fully flared out to the side making your shoulders fully internally rotated while doing the movements w/DBs going out 100% directly beside of you... OR, do you do a neutral shoulder position which naturally tucks the elbows a tad bit with your forearms sticking forward the most, which makes your elbows slightly arc rearward on the way up following the elbow path? 2. When doing adduction movements for chest (DB Low to Highs to upper chest as an example) Should you have your scapula retracted/external rotated shoulder the same as benching OR For adduction movements, do you allow your shoulders to internally rotate to allow your biceps to force each pec even further into the center line of the sternum? I would LOVE to hear back as I do both ways for Rear delts and chest adduction, starting out internally rotated and then going more neutral/externally rotated near the end to get some extra strength, But wondering if I should only do 1 of the 2... 🤔
I’m a physiotherapist and part of the requirements to become certified was taking an anatomy class and what we learned was that there is no middle chest, just the upper and lower portion of the chest
i appreciate your comment, i am not a physiotherapist and even i know that there isnt such a thing as "middle pec". this guy often spreads simar misinformation and his videos is liked mostly because of the edits.
It might not be a medically true but for body sculpting calling it that has some merit, as in that those exercises that target the ‘middle pec’ would mostly like spread impact over the pecs as a whole and not really add to the definition as the others.
You can still target the middle fibers of the chest, the pectoralis major is actually one big muscle with no distinct upper or lower portion, but the fibers do run in a way were you can target specific parts of it - hell I came back to fitness after a while and made my middle part of the chest very sore, without any soreness in my lower part
there actually is, watch your anatomy textbook. The m. pectoralis major has three parts: Pars clavicularis (upper), Pars sternocostalis (middle) and Pars abdominalis (lower).
Yeeeeea im all for believing you can put more tension on multiple parts of your chest not just top and lower but “middle pecs” is where I draw the bs line😭
Clavicular head, sternal head, abdominal head a.k.a upper, middle, lower pecs - that ring a bell ? Oh nvm, someone who skipped biology classes and comments stupid sh*t out of his ass wouldn't be able to comprehend this anyways
@@JokadesUhmm... So, are you saying that you can grow your overall lower chest just by doing some dips ??? Like it targets the Lower head so... Please reply.
Literally ALL BS 😭. Theres no such thing as the middle pecs 🤦🏽♂️; also having your shoulders at a 90 degree angle is dangerous, this is common knowledge.
@@kylejohnson2977You're saying what he teaches is BS simply because of the name he uses? Lol. I don't even follow this guy but when I look past petty and meaningless things like names, I can see that he actually makes some sense.
@@synergyrevolution2332 if you don’t even know the basic anatomy and you try to add a nonexistent muscle while simultaneously try to show people how to train said nonexistent muscle, then we’re already off to a bad start. It wouldn’t make sense to entertain his bs any further. But I understand if you still find value in listening to him although personally, if you’re already getting THAT wrong, what else are you getting wrong. Y’know?
@@kylejohnson2977I see where you’re coming from bro, but I suspect you may have overlooked a crucial detail here. Davis never specifically referred to that area of the pecs as being its own individual muscle, which of course it isn’t, there are only two, not three, those two being the Pectoralis major and Pectoral minor (I don’t yet personally know which is the upper pec and which is the lower pec). He could have instead been educating us how to a certain portion of the fibres in both of these muscles which make up the area of the chest we’d call the middle, thus meaning we’d be targeting specific fibres of both muscles, not all of course, nobody can do that in just one single chest exercise, even less so a single set. Again, it’s just an idea, I don't know what he means when he talks of the “middle chest” either, but I remember Zyzz talking about how the chest can be worked from at least ten different angles, and the chest obviously isn’t composed of ten different muscles, so this could be a similar or identical circumstance. From what I’ve learned so far, a hell of a lot of chest training is angle dependent, much like most other muscles.
Kyle Johnson is right. This video is all BS. Incline bench press to work your upper chest. Upright bench for delts, flat bench for chest. New research has also shown that incline bench works the whole chest the same as a flat press, but works the upper chest better
The pec major an minor are separate muscles. They arent one muscle with two heads Like The biceps. And Like The other guy told you, its Important in which direction the fibers go.
It’s false there is no middle pec there’s only the upper and lower and that’s not how you target it they are targeted through benching on an incline and decline but most peoples lower chest grows really well on a regular bench press so that means you don’t need to to decline bench press
@@The_Patbey because the chest is made up of the upper and lower there is no such thing as the "middle" lol it's jst basic anatomy anyone who says otherwise is slow
@@xVincentVanGOATx and where exactly does it go from the upper part to the lower part? Whats the anatomical difference? I mean, there must be a reason why you can split the chest into two parts only, right?
@@The_Patbey dude it's split into 2 muscles take ur arm for example do you think it's jst one big muscle? No jst like ur arm the chest is made up of more than one and for the chest it is upper and lower there is no such thing as a middle chest its all bro science
I only listen to 4 guys. Your defo one of them. Big up, all your tips have helped me. Went from 141.2 lbs to probably just shy of 200 now. Appreciate you and everything you do for not just me but thousands more. . love from Scotland. ✌🏼
Incredible video as always Davis ! I wanted to thank you for putting so much effort into your videos and editing ... It must have taken time, but the result is so professional ! Thanks to you, I got some great tips on how to start lifting and on top of that I got the passion you put into these videos ! Keep up the good work 💪 Crazy physique by the way ! 🔥
This video is considered one of the explanatory videos that I liked very much on your esteemed channel, and the details about the correct performance of the exercise according to the different positions and muscles to be targeted... Thank you, sir.
Love these videos. Not trolling but when I see people do that crazy back arch on an incline bench I wonder why they don’t just do a flat bench. Never understand that
Those incline dumbell presses I see done wrong so often. Definitely a good tip for people to keep their back against the bench. You don’t want an arch like you see most people doing since it just turns it into a flat press
Everything sounds right except the shoulder press. Both variations target the anterior delt. No load is being applied on the side delt and it acts more like a stabilizer in that position.
Such a damn good video. As a beginner a lot of the time I can't quite feel the muscles I'm working properly even if I rly pay attention to my form and lower the weight so stuff like this is so helpful
Sorry to tell you, but most of this is garbage... 1. There is no middle pec. There is only the upper and lower. 2 Heads. 2. Doing shoulder presses with your arms directly out to the side is dangerous, and it puts your shoulders in an unnatural pressing position. 3. The side delts, aka the lateral delts do not work on shoulder presses very much.
@@kevinab3874 I can’t but ask what specifically is the misinformation about? I’ve been working out (inconsistently) for about 20 years now since I was 15 and I tend to be on the science side of the muscle hustle culture and so I honestly believe I have a pretty good understanding of human anatomy and the effect of physical exercise on human body. I mean you could find flaws in any almost every ytube gym video but Davis seems to be pretty consistent… valuable
Seriously!? How many different work outs do I need just for chest?? 😂 20 different @ 3 to 4 sets each??? Even Arnold just did flat and incline (barbell and dumbell) dips and then flys. Go heavy and only do flat and incline bench and you'll still get a jacked chest, I know because I have one lol initially I only did push ups and got a significant good base. Videos like these can be helpful if you love to live at the gym , but it's way too much over kill imo.
Check the video from jeff nippard. Study showed that doing incline movements like dumbells or barbells are the most optimal exercises for targeting the whole Chest.
This is exactly what I needed. I’ve been struggling to grow my inner and upper pecks, despite doing all sorts of incline chest movements. Now i know it’s likely due to my angle and posture. No wonder my front delts are so frickin massive compared to everything else.
