Hope you enjoyed this one! What other exercises do you struggle with? Comment below! And give this video a watch to next to help out your deadlift: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ChLmR-1UBMI.html . Cheers!
What a coincidence?? I did the same mistake which you mentioned in this video last week. Mircale ..Trust me because of that false doing dumbbells press gave me pain to my elbow and triceps.. your guidance will help me correct my posturing.... Thanks for the timing video...
I'm doing inverted rows to increase my pull-ups, but it's very hard to feel my back working, even after relaxing my arms as much as possible and visualizing them merely as levers. Thanks for considering, Jeremy. This video was a great one!
Timestamps: 1. Align arm path in the same direction as chest fibers - 0:43 2. Don't bend forearms inwards - 1:53 3. Avoid rounding shoulders - 2:57 4. Dumbells don't have to touch at the top - 4:20 5. Bench angle: Incline for upper chest/ decline for lower chest- 4:55
I've been doing chest workouts twice a week, focusing 1 day on inclined and the other on flat. I've noticed almost no difference in my chest and I've been working out for over 8 months consistently. The one thing I have noticed is how defined/toned my shoulders have gotten. Watching this video makes a lot more sense for the mistakes I apparently have been making. Thank you so much for this! Can't believe this randomly came up in my feed...
The best chest exercise I’ve found is the bent over dip. You take the position of a regular ol’ dip but straighten out your legs, hinge at your hips and try to bring your legs close to your chest. It’s almost like a V-Sit style dip. At one point I was banging out 30 dips at a time, tried this variation and I couldn’t even do 5. Another good one is the decline deficit push-up. It’s like a regular decline push-up but with your feet higher and have your hands on kettlebell handles set on the floor instead of hands on the floor. That stretch at the bottom is killer. Edit: just wanted to add, if you really want to get strong and build some crazy triceps and a killer chest, invest in some parallettes. Kettlebell handles can suffice but parallettes are easier to transport and you can use them at home.
Try using cables bro. Allows you to develop that mind muscle connection and you’ll actually feel the burn in your chest. Must suck to only realise a mistake after 8 months. Using the cable machine for chest workouts helped me a lot.
Try and combine flat and incline on the same day followed up by cable flys! I do 2 Push days per week alternating between Barbell and Dumbbells. Push 1 Barbell Bench Press Barbell Incline Press Cable Flys Barbell Shoulder Press Cable Lateral Raises 2 Triceps exercises Push 2 Dumbbell Press Dumbbell Incline Press Cable Flys (switched away from dumbbell flys since they are inferior compared to cable flys) Dumbbell Shoulder Press Dumbbell Lateral Raises 2 Tricep exercises
Thanks for the advice guys! I did a chest workout today, and immediately felt it on my first set. I did a combination of flat and inclined. I can't begin to describe how badly it hurts...
Great video. I have gone through 30 years of lifting weights and my chest has been lagging while my triceps and shoulders have been thriving. Fixing mistakes two and three made a big difference. Now my chest actually gives out before my arms and it grows!
@@Hah-h8y Yes. Been doing this for over 3 years now, with dumbells, but I had immediate results. Pecs can be difficult to isolate, but once you do -- you'll do about half the weight you were doing with a barbell.
@@Hah-h8y your grip isnt 45 degreees, your elbow/arm placement is.instead of having your triceps horiizontal to the ground, move them closer to your rib cage, 45%
I just did this exercise today and was wondering why I didn't feel much happening in my chest. The graphics & animations explain it very well for a more visual person like myself. Great video
The variation of dumbbells is extremely useful for a small person like me ru-vid.comUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
@@nutsilog There’s nothing wrong with using machines! But is is very beneficial to use dumbbells at some point in your training because of the level of stability and control they require. This helps you become stronger in the long run in the sense that your body is used to free weights rather than being locked into position. Another aspect is that your range of motion is increased with most exercises with dumbbells, which allows you to work the muscle more so than most machines. And finally, I just want to warn you, most machines are safe, but some can be bad for you and can put you in bad positions that break down your joints etc. The way you use dumbbells can also deteriorate certain joints though too. So just make sure to research some of the lifts you choose to do and focus on form especially. Hope this helps.
even I didn't understand why they should just be raised vertically when you have to make semicircular movements, as if you want to applaud. That's all. That's the whole answer to the question. Make movements so as to stretch the muscles. STRETCH like rubber. And then pull them back together. And then stretch again. That's the whole point of the exercises. And there is no need to fantasize anything superfluous.
The increase of knowledge by studying your and some other channels is awesome. I would have needed this 10 years ago. But better late than never. I am convinced that everyone should start by building this theoretical biomechanic knowledge first before seriously working out. Otherwise weeks become months and months become years and you then feel a certain wear which you cannot rewind anymore. Great job Jeremy! You deserve every viewer! Regards from Switzerland.
Phenomenal video. Last night made changes 1-3 in my chest workout, using 15 pounds lighter than normal, but my chest was absolutely working a LOT more than usual. Sore today in a good way, like I have not been in a while. Thank you!
Been working out for a little over 4 months and these steps changed the db press for me. My chest felt significantly more engaged after following these suggestions, thanks for the help!
Great job Jeremy. Your encouragement and science based approach has helped reshape and tone my body. At 65 years old it was a good feeling at our family Thanksgiving dinner to realize I was the best conditioned person in the room. More importantly, it's good to know that I am setting an hour example for my grandchildren about goals and staying in shape. I can see the reflect they have for their grandpa I was recently invited by my 16 years old grandson to go skiing. He wants me to go with home during the entire season of competition. Life doesn't get much better.
Jeremy continues to do a great job. My 15 year old granddaughter wants to do a triathlon together. There is no way i could have considered saying yes had i not taken much of Jeremy’s advice.
Hi Jeremy! Really love watching your video! Anyway I want to ask, I've been doing consistant workouts lately everyday for 3-4 weeks by using Fitness+ since I can only workout at home, with target to cut fat and build muscle, with the pattern of day 1 upper, next day core, after that lower, then repeat. So it will be like almost everyday I will be working out for around 30-50 minutes with almost no rest day, and mostly is strength workout. The thing is, I just randomly select any workout on the app on that day(Let's say it's upper day, I just randomly pick any upper body workout on the app). As for the meals, I also able to manage my meals that are planned by my wife. By using those pattern, is it good for me in long term? I managed to lose around 6 Kg in 3-4 weeks so far.
For best results, count your macros and always check your weight. If you don't get any progress then you either need to cut more food or update your workout plan. Relying on an app might be good for beginners just to get the hang of it. But when you already know what your doing, you might need to stick with a program like: Mon - Chest / Triceps, Tue - Shoulder / Biceps, Wed - Back / Abs, Thu - Legs, Fri - Rest. Then repeat with Chest again on the next day the so on. Resting once or twice a week is also good for muscle recovery. Otherwise, you might be overtraining.
Ignore the comment above & do not count macros. Don't scare yourself by doing that, or waste your time. Just make sure to eat slightly more than you usually eat if you want visible gains. I would also sign up for a gym or create your own home gym if you wish to progress further.
@@mobilelegendsmemes counting proteins is important because if you don't consume 0,8-1 grams of protein per day you are not leaving gains behind. However, as long as you are eating the amount of calories you want, the fats/carbs ratio is not really important. Of course you should choose healthy sources for both but that's about it
@@mobilelegendsmemes you are correct, but also wrong... ish. Counting macros is THE THE THE THE way to maximise both muscle gains and fat loss on any lifting program. That goes absolutely without saying, it's THE THE THE best way. However, the key word here is "MAXIMIZING". You need to recognize there is HUGE space between "maximum results" and "no results". Someone with a reasonable diet, eyeballing their food and making sure they get enough protein by slurping up a post on top of a reasonable serving of protein per meal, not gorging themselves on sweets and staying away from the second helping of gravy/sauce IS still going to have REASONABLE results. It might take them 8 months to get where they'd be in 3 months if they religiously counted macros; it might leave certain results - like a shredded 6 pakk - out of reach, yes, but... ...what it will NOT do, is put a person OFF results alltogether by presenting them with a cumbersome, highly time consuming and possibly familial relationships invading "obligation" of "counting the macros". It's become very popular to tell regular Joes to implement in their regular lives routines used by professional athletes and fitness/insta models without regard that a regular Joe doesn't have 24 hours a day to focus on their physique. And they really have no need to, it's not like a dude working to a better looking, healthier body has a photoshoot in 4 weeks. The actual WORST thing to do is to present a fitness n00b with the idea that counting macros and doing other 53 time consuming, complicated things pros do is the ONLY way to go. Yes, again, I don't dispute it's the BEST way to go - but there is a huge need to recognize it's far from the ONLY way to go. This dude described one of the shitties workout approaches I've ever seen and a most lax apoproach to diet (his wife must know a thing or two about nutrition!), and yet he also laid out quite a decent rersult there. So I don't really see a HUGE problem there.
I've been watching your videos for a while now and I've never seen so much care put into explaining form to target desired muscles and avoiding injuries. Having said that, any plans on doing a B workout for the PPL series? I've been doing the A workout for both days of the split and I've read it's not optimal. Cheers!
Great video I can't stress enough how important improving your shoulder position is for chest gains. I always had rounded shoulders and used to lift fairly heavy and my delts got big and my chest didn't. Once I decided to actually do all the stretches and band work to open my chest and used the correct form like Jeremy suggests in this video it made a massive difference to my chest. I'm 38 now and I like most people didn't bother listening to the mobility and stretching advice when I was younger because it's boring but it's incredibly important and when you get older you'll regret not doing it trust me!
My posture is absolutely terrible, but I’m going to commit to a daily stretch routine. I’ve found it sucks having poor mobility in the gym, especially when it restricts you in doing the movements that give you the greatest gains! Good on you! :)
@@Daniel-nm2qb If it helps along with the kind of band stretches in this video I purchased some push up handles to do deep slow push ups really focusing on pulling your shoulder blades together and stretching your chest at the bottom. Then on the way up focus on the chest and pulling your biceps together, I found this exercise really helped with mind muscle connection as well as a good stretch.
38 is not "old", kiddo! Your points on stretching are spot on. I dropped ego a few years back and started lifting smarter, not heavier. Immediate results. A good part of that was learning to stretch and open the body first. I even keep exercise bands near my office desk and randomly do all kinds of stretching exercises whenever I feel things getting too tight. I swear it also helps with workouts later in the day. Good points, and good luck. Thanks.
Hey bro what are some excercises to help with this? Been powerlifting for 10 months now and trying to think ahead. I do DB once a week but with flared elbows so gonna change this up for next week
Thank you so much...I am a 60 year old female and began working out 5 months ago. I have been doing these incorrectly. I appreciate your tips and will incorporate those this week in my strength training routines. Have a great week!!!
This is some awesome info! I love how you talk about getting more results with using lighter weight if you just do the movement a different way. I'm looking to get gains not heavier dumbbells, they're too expensive hahaha
@@allwillberevealed777 it's a win win. I find it funny people are willing to cut corners and put their bodies at risk for injury while trying to improve their bodies
"The dumbbell bench press is effective for building the chest, but there are common mistakes to avoid for optimal results." [00:04](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) The dumbbell bench press is effective for chest growth, but certain mistakes can hinder its effectiveness. [01:02](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) To target the chest more effectively in the dumbbell pullover exercise, tuck your elbows and allow your grip to turn in slightly. [01:57](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) Bending forearms inward reduces load on chest [02:54](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) To avoid shoulder dominance during pressing exercises, open up your chest beforehand and focus on using your back muscles to pull the weight towards your chest. [03:48](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) Keep your chest up and focus on squeezing your biceps into the sides of your chest. [04:43](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) To maximize chest growth, focus on constant tension and include incline dumbbell press. [05:44](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) Adjust the bench angle to target different areas of the chest [06:40](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html00) Focus on chest development --------------------------------- Detailed Summary for [STOP Doing Dumbbell Press Like This (5 Mistakes Slowing Your Chest Gains)](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) by [Merlin](merlin.foyer.work/) [00:04](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) The dumbbell bench press is effective for chest growth, but certain mistakes can hinder its effectiveness. - The first mistake is using a wide arm path, which can lead to shoulder injury and doesn't stimulate the chest well. - Mistake number two is improper elbow positioning, which shifts the focus away from the chest. - Mistake three involves not fully extending the arms at the top of the movement, limiting chest activation. - The fourth mistake is not lowering the dumbbells deep enough, reducing chest engagement. - The final mistake is excessive momentum and bouncing, which diminishes the chest's workload. [01:02](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) To target the chest more effectively in the dumbbell pullover exercise, tuck your elbows and allow your grip to turn in slightly. - Aligning the arm path with the chest fibers helps to engage the chest muscles. - By tucking your elbows at a 45 to 60 degree angle away from your body, you can target the chest more effectively. - Allowing the dumbbells to move forward towards your mid chest on the way down and then backwards towards your shoulders on the way up helps to engage the chest muscles. - Avoid the mistake of using your forearms too much in this exercise, as it can limit chest growth. [01:57](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) Bending forearms inward reduces load on chest - Bending forearms inward shortens lever and makes movement easier - Even a subtle bend drastically decreases load on chest - Keeping forearms vertical over elbow will make a difference [02:54](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) To avoid shoulder dominance during pressing exercises, open up your chest beforehand and focus on using your back muscles to pull the weight towards your chest. - Extend your back over a foam roller and perform over and backs and band pull aparts to open up your chest. - During the movement, think about using your back muscles to pull the weight down towards your chest by pinching your shoulder blades together. [03:48](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) Keep your chest up and focus on squeezing your biceps into the sides of your chest. - Avoid rounding your shoulders forward during the exercise. - Do not bring your arms in as close as possible at the top position. [04:43](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) To maximize chest growth, focus on constant tension and include incline dumbbell press. - Stop each rep once your arms end up straight over your shoulders to maintain constant tension. - Performing incline dumbbell press leads to over double the growth in the upper portion of the chest compared to flat bench press. - Include incline dumbbell press in your routine once a week for balanced chest development. [05:44](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html) Adjust the bench angle to target different areas of the chest - For targeting the upper chest, elevate the head of the bench slightly - For targeting the lower chest, create a slight decline by elevating the other end of the bench [06:40](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QsYre__-aro.html00) Focus on chest development - Lifting less weight means your chest is doing most of the work - Avoid falling back into old habits and increase weight over time - Take a science-based approach to every exercise for faster and safer results
54 year old female here. Starting some strength training from home and have no idea what I am doing. What I do know is I want to focus on learning the correct form so I don't injure myself. Appreciate you sharing your knowledge. I am starting with 2 pound weights (yes, 2 pounds. Not a typo. Lol). Slow and steady wins the race right? I want to be toned, strong and feel empowered.
Yep! I think the toughest battle when beginning strength training for many, especially early on, is mentally. Don't be discouraged if you don't get jaw dropping results immediately or even later on. It's more about consistency pushing your threshold with proper form. When I first started out, I think the best thing I did was more so focusing on how to enjoy the actual workout (location, music, podcast, ect.), so that I look forward to the routine. My parents are the same age as you and I'm glad you are looking out for your health! I would want them to do the same! ✌️
Love the video and it explains why I’ve seen more shoulder development than chest. There’s also a lot here, so just a suggestion - would be super helpful to have a short summary at the end of the video that quickly reviews the key points. Thank you 🙏
I tried this with same weight I always use. Not only did I get DOMS in my chest but also in my lats. Ill take it since lats are an awkward muscle for me to hit. Love your vids man. A video like this about lats workout would be amazing.
Wow, man. I just implemented these changes and the difference in muscle activation is absolutely crazy. I was involving my shoulders so much. Thanks so much. Your videos are a lifesaver.
I am female and have been really struggling with chest presses as I have been feeling it all in my shoulders. Looking forward to trying this out with lighter weights and hopefully getting some results. The videos are great and I have learned a lot about good form and technique. They don’t all apply to me as I do all of my training at home with dumbbells so don’t have access to benches and other equipment.
@@regenawilson8607 yes I have most definitely but those gains seemed to have stalled a bit. I just tried out this method with much lighter weights than I would normally use and it could really feel my pecs working and no shoulder pain!
The illustration about chest muscle alignment at 1:05 really helps me understand why the upper arms should be at a angle. I have seen a lot of video about chest exercise, but never does one explained as clearly.
Such a helpful and well made video!!! I was definitely one of those people feeling chest presses more in triceps... Looking forward to trying the tips out this week! 💪🏿
I recently corrected myself after realizing there was a pain on my shoulder joints everytime I bench pressed. I used to think the correct way was the wrong way to do it until I tried it now I can freely bench press pain free.
@@murdocklopez4599 I mean there definitely is a correct way to do it because I've had a lot of trouble figuring out the right form to actually activate my chest muscles lol.
@@gotworc again there is no correct way, this is a compound movement, it's suppose to target a variety of muscle groups. It all depends on whether you want power or endurance.
@@gotworc it's very simple to explain, his method is very similar to the bending the bar technique, but the difference is you use that on the bar not dumbbells. Dumbbells to not give you power, its a shaping excercise and requires alot of forearm strength.
The point you made about not being able to lift heavier weights was spot on, my friend laughed at me for only doing 18kg on each arm yet he was sitting with 30kg on each arm with the most abysmal form ever which allowed him to go as heavy as he was doing
@@sean.momentum Hi mate I’ve been going for just over 6 months now. I’m 188cm and when I started I weighed just 64kg so I was underweight. I now weigh 72kg and seen big progress in muscle growth but still skinny. My goal is to get to 80kg within the next 6 months.👍🏻
@@sean.momentum definetly the biggest factor was just eating more. I was convinced that I was that skinny guy that could never gain weight but it’s because I simply wasn’t eating enough. I’m eating in a 300-400 calorie surplus each day which comes out to about 3400-3500 calories for the day. I also am consistent with the gym - I go 5-6 times a week and watch a lot of RU-vid videos for tips and meals that I can make which contain a lot of protein.
Inclined dumbbell bench press is one of the most important exercises for any lifter, and it’s never been explained more clearly & concisely than by Jeremy. Thank you!
That was an incredible video. It is really amazing to see how much an effort does the entire team take to come up with such a special content every time. Really appreciate your hardwork and wonderful to see how useful and inspirational it is for the viewers. Keep coming with such super great content every time. 😀🤘🏻
Hey man, I am new to lifting, but you explain everything so well it makes it much easier for me to grasp the right technique, better than it is done in other channels. Thank you! Cheers!
Just started working out for 2 months now and i really noticed and realised how important your basics and forms are. The key is to train the right muscles in the right way, not to feel satisfied after lifting heavy weights that do not apply to your current level 😂.
This video covers everything I could ever have asked for. Today at the gym I was working on my chest and did the dumbell press. After my first set was finished there was this big guy who had been working out for 10 years who came up to me and started talking about my form. He told me literally everything that was covered in this video. And I could already tell the difference in my chest meanwhile I was doing this exercise. Right now I've been working out for approximately 7 months and I couldn't see any difference in my chest whatsoever. Thanks to both this video and the guy in the gym I probably will start seeing the difference.
First video I've ever seen of yours randomly suggested and I must say, possibly the most helpful and informing thing I have been wondering about but never got around to asking! Thank you!
Quick revision before workout👍 1:10 dumbbell angle and circular motion 1:55 keep arms parallel 3:40 showers back, chest up 4:35 no energy wastage BENCH 6:25
Wow that arm path piece was awesome! I knew that feeling in my shoulders couldn’t have been normal! Ya’ll probably saved me from a future shoulder injury 🎉🎉
When I started training doing a lot of chest I got compliments about my shoulders, now starting to do this and I come back to it every now to check I’m doing it right I’m noticing results. Love your content
You never disappoint. Thank you for always taking the time to explain so throughly and showing the quality of the movements. Keep giving us great content!
Jeremy, I've been doing skull crusher looking raises while lying horizontal. I get a single dumbell(with 2 hands and raise it up over and stop when DB reaches my chest. Does this exercise work my chest?
I always had underdeveloped chest muscles and each tip you gave as I was following along I could see all my mistakes and actually feel my chest starting to do the work.
Keep 45 degree angle to keep arms in line with elbows. Keep arm vertical over yout elbow. Keep shoulders retracted and depressed Imagine shoulder blades pinching together as your back pulls dumbbells down, then just keep chest puffed out on the pushing motion with elbows closing in to torso. Stop each rep once your arm is straight over shoulder
The first mistake is the exact reason I’ve had this shoulder injury and I didnt take my injury serious and kept working out and now my injury has gotten worse over time that professionals told me that if I kept going my muscles would shut down 😢
This is bs.if you fully open your arms like this,you are not putting the pressure on your chest anymore,you are unnecessarily pressurizing your shoulders and elbow.you are actually showing what you shouldn't be doing as the correct form.its ridiculous how many bs like this are actually on internet,getting views.
I tried everything you’ve told me, yet still I never feel any thing in my chest. I’m a skinny guy who’s tried to do chest workouts and never even had a tiny little feeling of my chest being targeted. I just don’t know what to do. I don’t know if I’m doing something wrong or what. I still feel like it’s targeting my shoulders. Edit: the day after I done this and tried to fix my dumbbell press I worked out a little. And of course my arms hurt instead of my chest.
@@indinite I understand your frustration about chest! The best way has to be to make a break of chest and come back and try something, if you feel an aching on your chest you hit it right. you should do that exercise the same way as before.
3:47 Regarding this "Shoulder Rounding", I find myself rounding my shoulders because I feel like I'm not pressing the DBs all the way. Boy I was wrong. Thanks for the information J.
