How To Dumbbell Bench Press & Improve Chest Activation
Video taken from the channel: Mike Thurston
How to Increase Your Bench Press (FASTEST WAY!)
Video taken from the channel: ATHLEAN-X™
How To PROPERLY Floor Press | Variations To Build A Strong Bench Press
Video taken from the channel: Colossus Fitness
The Official Bench Press Check List (AVOID MISTAKES!)
Video taken from the channel: ATHLEAN-X™
The Best Bench Press Variation for Chest (WINNER!)
Video taken from the channel: ATHLEAN-X™
Dumbbell Bench Press (BETTER CHEST ACTIVATION!)
Video taken from the channel: ATHLEAN-X™
How To Do Dips For A Bigger Chest and Shoulders (Fix Mistakes!)
Video taken from the channel: Jeff Nippard
To do a chest press. Lie on a flat bench with your feet pressing into the floor. Draw your shoulders down and back to press them into the bench. Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle.
On an inhale, lower the dumbbells.Benefits. This exercise targets the main muscle of the chest, the pectorals. Developing the pecs is an aesthetic goal for many people. It is also functional in developing strength and power for sports where you swing a bat, racket, or club.
The chest press machine also recruits the biceps and the big muscles of the shoulders and back.A well-balanced chest workout that includes flat, incline, and decline press can greatly improve muscle imbalances and increase strength. Other studies indicate chest press variation as an important component to maximize performance.
Varying the angles of your press can help reduce stress on the shoulders, elbows, and wrists.From the bottom position, squeeze your shoulder blades together as if you were pinching a pencil between them. This will press your lats into the bench. Engage your glutes and quads to actively press your feet into the floor the entire time.
Shins should be perpendicular to the floor.How to perform the dumbbell bench press properly: Lie on a weight bench with arms extended over your chest and hold the dumbbells with an overhand grip above your eyes. Bend your elbows out at your sides to lower the weights down, creating a slight arch pattern. This phase should be performed in.
Touch Your Chest Where you touch the bar on your body will depend on how long your arms are and where you grip the bar. Whatever the case, your forearms should be at 90 degrees from the ground in this bottom position. If it’s more or less, you may lose force.
How to Use the Seated Chest Press Machine STARTING POSITION (PREPARATION): Sit vertically with your feet fiat, either on a footstool or the floor. Your back should be pressed against the backrest. Adjust the seat height so that the handles are level with your chest.Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level with the.
Adjust the seat height so that the handles are level with your mid-chest (around nipple level) and the handles are positioned no deeper than chest level (level with the front of your chest). Grasp the handles firmly with a full grip (thumbs clasped around the handles) and maintain a neutral wrist position (i.e., wrists in line with your forearms).Incline Bench Press Variations and Alternatives; How to Do the Incline Bench Press – Form and Technique. The below step-by step form and technique guide is for the incline bench press.
How to do TRX Chest Press: Step 1: Hook up the TRX cables so that the handles hang about waist height. Step 2: Grab the handles with your hands and take a step forward. Step 3: Keep your body in a straight line, arms both straight, and lean forward until your body is at about 40 degree angle. Step 4: Bend at the elbows and lower your body down until your chest reaches the handles.
Instead of facing the bar, you turn away from it. If you’re holding the barbell in your right hand, you’ll turn your body roughly 45-degrees to the left to perform the press. This variation not only changes the angle or press, but also creates a more lateral challenge to your.
Benefits of Arnold Press. Below you will find several Arnold Press benefits, which make it easy to see why it is a much-loved exercise. 1. Encourages Lean Mass Development. When performing this exercise, your shoulders spend a lot of time under tension. Compared to other shoulder exercises, the time spent under tension is far superior.
The pin press is a bench press variation that can be done to isolate weaknesses in lockout strength and triceps performance. By setting the pins at a.HOME CHEST WORKOUT MYTHS II The Flat Bench “INCLINE” PRESS!
Dumbbell Only Chest Workout for Men (WITHOUT A BENCH!) | 8 No Bench Dumbbell Chest Exercises Duration: 18:56.
List of related literature:
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| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults |
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| from Workbook for Textbook of Radiographic Positioning and Related Anatomy E-Book |
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| from Becoming a Personal Trainer For Dummies |
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| from Physical Activity Instruction of Older Adults |
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| from Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga |
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| from Forbidden Knowledge: 101 Things No One Should Know How to Do |
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| from Rennie & Roberton’s Textbook of Neonatology E-Book |
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| from Mosby’s Textbook for Nursing Assistants E-Book |
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| from PE to 16 |
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| from Fitness For Dummies |
321 comments
Ok so i am getting lil more stress on my shoulders what am i doing wrong again and how i fix??? elbows in thumbs up??? I usually did mine elbows out fixed squared
6:55 Chest hypertrophy program’s cover has Jeff in headphones. I’m confused.
Can you make a video of excercises for ppl recovering of cervical fusion surgery? It’s been a year since I’ve worked out. So how should I start weight training? Your advice would be much appreciated. ����
I tried this but the gym closed before I did my first rep:(
“athletic benefit that comes always from being on your feet”. Jeff is into some kinky shit
I’m an mechanical engineering student. I never really cared about my health before. I like that your channel shows the science behind exercise. Now I like learning about the science of fitness and applying it. I now see human body as a machine. I like machines.
Hi guys, subscride To me I’m from Russia. Watch my Video, thenk you frends))
“Legs are not getting fatigued sitting there” thatonelegmonster.
I started lifting earlier this year to gain weight and after 37 years of an Auschwitz type body I don’t have very good M-M connection, especially with chest.
Just today, after months of working out and watching tons of YT vids on technique, after doing the chest press on a machine my shoulders (front delts?) were on fire at the end of the set, not my pecs.
After watching this, I think my shoulders are coming forward, even though I know to bring them back and pinch shoulder blades. Also kinda hard to keep chest above shoulders when you have no chest. Fml ��
hahahahahahahaha it looked like a midget hanging on parallel bars hahahahahahahahhaha
After watching how to be rich and how to make muscles i am sticking to best ice breakers ������
Oi tho can you react strong to a full punch to the throat. If not why you lift. Love and need all your brainwave memory
Yeah I fucked up my rotator cuff last year benching with wide elbows. It was just unconscious silliness, I was at 175ish…My bench weight went down to like 100 lbs… after a year I’m only back up to around 150
Very well explained, immediately realised my mistakes. Thanks for the tips.
I’ve always started with the dumbbells like you’d hold a barbell, and rotated them inwards. I promise it worked.
1:32 From a physics perspective this isn’t true (not saying the technique doesn’t improve gains.) It actually takes more force to make an object “turn around” rather than to move it from rest (not moving). In this example, it takes more force to overcome the barbell’s downward motion and push it up than it does to push a barbell up from rest.
Happy Tuesday!!! Daily uploads on the way all week let’s get it
Coming in to watch any of his video, I prepare myself to lose that exercise from my routine, coz im sure he will say…you are doing it wrong!
Hey Jeff, just curious on the risk/reward of the two variations you mentioned earlier as it looks very likely to stress your wrist joint if you try to bench as you normally do.
It just seems that with the radial or ulnar flexion from the two variations your ability to overload on the dumbbell press is going to be very much limited without risking tendonitis on either the extensor carpi ulnar and radial tendons.
If we have to limit the weight on these exercise would there be any different in benefits compared a more overloaded dumbbell bench with a regular grip?
I would like to see you create an instructional video on how old guys should workout to include how long how frequent
repsanything else you can think of that should be informative. Thanks in advanceI appreciate you speaking to us while exercising Jeff, I already know most of these exercises but you always correct me do it the right way! Thank you! ❤️
To target the chest more than the tricep the legs should be in front of you, not behind?!
This is very interesting n helpful because for me I workout at home I just got the standard stuff like pull ups dumbbells and benchpress so this the first time I heard of the dumbbells used like this
so good vids man its great that u simplify things for noobs like me but don’t dumb it down too much.
Dear Jeff,
You probably wont notice this message but im a 39 year old who has recently suffered from the lifters elbow. I tried watching other youtubers know hows but they just pale in comparison to your choreogragphy and way of explanation. Hence it would certainly do alot of good if you could.one day address this way underwhelmed problems. Anyways love all your videos esp the one of you trying hk food
Peace out.
The over arch bit made me chuckled especially i watch this at 2x speed
Do u know the reason that 135 lb inclines has better activation for mid pecs than normal bench, but with more weight this doesn’t apply?
Thanks so much for your work Jeff, appreciate the video very much!
Jeff, i love your skill and knowledge, but that bar is NOT above your eye line….it is above your clavicle/lower neck….just sayin….
This channel is so good! I’ve been watching for years and you still deliver GREAT, in depth content that helps improve my work outs.
I’m building a home gym. My space is limited so I’m using resistance bands in place of cable machines. I would like to see some content reviewing the best exercises using resistance bands for each muscle group. (If you’ve not done that already). Thanks!
It was nice of jeff to use those smaller weights to not hurt that fellow’s confidence
I start my chest day with 5 sets of parallel bar dips….is it okay?
Namaste.
Greetings from India. Love each and every workout videos of yours and they are gold standard for me.
Can I perform this exercise on floor? Please let me know.
Regards
Excellent advice. Ive never heard ANYONE say do the warm-up dumbell exercise WITHOUT weights, and Ive never thought of it. I think its Brilliant. Thanks for the great Demo.!!!
My shoulder hurts a bit when working with the bar. Any tips on how to correct it?
Hey Jeff I got a question, you prolly won’t read this but it’s worth the shot. So I have been trying to grow my chest for the longest and believe me it has came a long way but it’s still not where I want it. At first I used to always go hard and do too much volume and over train it. It got strong pretty fast but most of them was noob gains. It also got stronger faster than usual Bc I was building strength instead of muscle. I was doing that by hitting 4-6 reps every set on barbell bench press. ( I’ve always heard big bench = big chest ) so I have made bench my priority. A year ago I couldn’t hit 1 rep for 135 and now my 1 RM is 210. I’ve noticed my strength went up but my chest hasn’t really grown, so then I realized I needed to do more hypertrophic work outs to build more muscle instead of strength. I’ve been doing 10 reps on my bench for the past 3 weeks and my pumps have been better and my chest has lowkey been looking bigger already but I don’t know. Am I on the right track? I just want my chest to get bigger lol
I still don’t know, should you lock your elbows out or not when coming up?
I had to assist the fuck out of myself the first time I used the dip machine.
we can see your passion throught the attention to details which makes you stand out from the other bodybuilding channels… thank you for this very appreciated. I look forward to add this exercice to my workout routine.
Jeff the type of guy to eat his food slowly to build tongue muscle
Josh lookin beeeefy. PS “Don’t do dumb stuff” is a good first advice for all lifts. Lol Good stuff guys
#MVP
There’s hope in the fitness world outside of IG modeling and weird lifting challenges! just subscribed!
Great video, very informative. I like how you keep it down to earth for lay people in terminology, but still showing your comprehensive understanding of kinesiology and biomechanics!! Good stuff!
Thanks Jeff For what ever reason, I found that I had (what I considered a NATURAL) swing as I dropped down. I found that crossing my legs helped (me) significantly reduce this swing!!!
How do I increase my size and my weight in bench pressing on the good day my Max is I’m 44 and weigh 178
I have 35 pound dumbbell can i also use that for this workout p.s I also workout at home
I literally cannot go dips, I’ve been working out for months and they’re so hard to do, my shoulders hurt after doing a set so I just a stop. I need a trainer or something
There are those that do, those that bitch out and those who complain. Which one are you? Do it like how Jeff said and see the results.
How does the incline effect which part of the chest is targeted
I started squatting more, and the lower body growth caused my dip performance to…
you guessed it
… dip.
He’s my motivation and I take his advice tips seriously as I’ve only started weight training 4 months ago got all the stuff I need, I never go my own thinking I know it all cause I don’t but learn from this guy can go a long way and I have a ready wee gym in my house but will get to gym once this covid things is over, what pissed me off is the big heeds recording ppl mistakes for there own pleasure, pal, lass there there to workout leave your phone at home ffs �� lol
Jeff you make it all make sense,(i have shoulder pains) and you have helped me alot in all your videos, thanks dude. From an over 40’s
Dumbbell press is also better for injured shoulders, as Jeff mentioned in another video. You maintain a better shoulder angle.
how can you not support this man! this is top content, ALWAYS informative and rich in details… Jeff thank you so much for your hard work! <3
Everytime I work my chest, I feel it more toward my shoulders than my chest, my chest is never fatigued, ever
My shoulder blades arent the only thing depressed when I do dips.
It’s the BBP for us poor uns who can’t afford the gym. Bedroom bench press to be precise. Great exercise by the way!
Amazing video, great explanation, great application of science. Subbed!
Diamond push-ups are en excellent alternative to dips. Use bands to increase the difficulty.
Jeff is so lean you can actually see the muscles in question lighting up:)
THUMBS UP!!!
then watch!
look at him walking thru his gym. remember his vids where he taped an episode in some corner? remember when the word “show” was in the title, even though it wasn’t at all show?
he’s come a long way. he has his own gym; a real educational show, many episodes of which are also very entertaining; and a more beautiful and powerful-looking body… as well as a big, in-your-face attitude.
i ain’t mad at none of that!!!
i don’t understand how Jeff still makes content he literally covered everything
I don’t have that cable machine (I turned my room into a gym I have a bench press, bowflex, adjustable dumbbells, and a pull up tower) will my bowflex do the same thing?
I’m just want to know how many people have killed them selves trying to replicate what Jeff does
damn, hes so calm and reasoned with every movement its actually ridiculous
Thanks again for the advice Mike, on flat bench press with dumbbells.
The absolute worst thing about Athlean X and Jeff…
Is getting a horrendous knock off discount dollar store version of Athlean X advertised before the video. Some scam company called “Vshred” or something like that. That guy is a complete and total clown.
That Smile I Know That Smile 3:20 The one We see A lot In GYM
Millons of people working out and not a single person comes up with a incline bench press machine.
Ffs I’ve been doing this for years Coz I feel it more in my chest but no… My workout partners are always like “make sure they’re perfectly straight” feekkk aaaaffffffff
Good video, although I disagree in regards to keeping the scapula retracted on the concentric phase. By doing so you remove all the benefits of working the full possible range of motion on this exercise. Including working scapular drepression and protraction, so the serratus anterior strength. Scapular strength is often neglected since most people lock their scapulas in one place during most pressing movements. In gymnastics, they use that protraction to their advantage. And if you are for example doing sports including throwing or punching motion, you want scapular strength.
It was at this moment that I realized I know nothing about the dumbbell chest press.
When your working your back for the bench press should you do fast reps or slow reps?
I lately skipped the bench press because my shoulders hurt after
Great video, gonna try them both. My chest is my weakest point.
Sometimes you are like my wife, when you started talking I was with you. But you kept talking and talking….etc. and I started thinking about fishing..
But shouldn’t the wrists form a line with the forearm? Isn’t this increasing the strain on the wrist?
Man, this guy has a video for fucking everything! Just search whatever and there you go, amazing!
Will cause stain while lifting weights with bend wrist? Can we do this form with heavier weights? This is suitable for beginners?
Can we mix 5 grams of creatine with 1 scoops of Bcaa before workout…….?
Incredible! To summarize:
1. Dumbbells stable, great range of motion w/ progressive overload, mild core activation
2. Cables strong core activation, phenomenal hypotrophy potential
3. Barbell Huge for strength gains, limited range of motion, best weight distribution
In summary, ground based is essential for athletic gains. Use Barbell and Dumbbell to build overload, and the assistance of gravity on cables to target muscles beyond failure.
But muscle damage is done by being under load! I’m sticking with my controlled reps with 3 sec pauses in the middle of the rep. Not while the weight is resting on my chest.If I’m going after explosive power exercises. I’d go with power clean/snatches.
Whoever says this works probably only presses light weight. If you press 90lbs on each side, you can’t really tilt the dumbell unless you wanna kill yourself.
Can someone tell me how I’m suppose to feel if I’m doing this right
Wow what a BIG difference from a small and minimal adjustment. Thanks so much for the tip. You’re Awesome. #Stayinclined2KeepTeaching so much needed.
I’m glad to hear that, because I only have dumbbells at home and no access to a gym during this covid situation and I’m trying to increase my bench press without actually being able to use a barbell or a bench at all. So, I’ve been sitting here with my single 70 lb dumbbell (I didn’t want to buy two they were expensive) and doing floor presses with that. I felt that was too limiting in terms of growth so I started putting additional smaller weights in a strong cloth bag and holding that bag in the same hand as the dumbbell to basically simulate a heavier dumbbell. So, I’ve figured out that I can get up to 107 lbs up for a 1x rep right now (70 lbs dumbbell plus 25 lb kettlebell and 12 lb dumbbell in a bag). I have NO idea what that means for how much I could do with a bench press but I think I’ve never legitimately gone much over 220 and most of my life never broke 200 now my goal is 300+ lbs. Can I get to the point where I’m strong enough physically to walk up and bench 300 lbs when I DO have access to a barbell and bench if I ONLY use increasing amounts of weight, one hand at a time, on the floor? I honestly don’t know. But I’m going to try to get stronger.
I read somewhere that the average person can do about 20% more on a barbell than the combined weight of two dumbbells. So supposing that, that would mean if I’m doing 107 for 1 rep with the dumbbell/bag option, then multiplying that by two because you’re using both arms with the barbell I’d get 214 * 0.2 = 42.8 + 214 = 256.8 lbs for one rep.
HOWEVER, that doesn’t sound right to me. I find it hard to believe that I can, as I am right now, get that high simply because I have NEVER gotten near 250 in my life. I of course won’t know until I can use a real bench press but I just suspect that +20% figure is kind of bull because I can’t see myself having gotten from probably 180 last time I tried, years ago, to 256.8 this year just by lifting some silly dumbbells. Weight is weight. You can either lift it or you can’t, and I don’t think I’m strong enough to do nearly 260 RIGHT NOW. Then again, it wasn’t that long ago I was watching videos of guys doing 100 to 120 lb presses with dumbbells and I was lifting 50 lb dumbbells and thought that was crazy I’d never get there. Now I can do 100 for a few reps. Still. I doubt the 20% figure.
Just leaving this here as a record
Currently my pb for 1 rep is 85kg
I’ll use these tips and come comment again when I hit 100kg for 1 rep
Not much of a commentor, but this time had to say, great tutorial breaking it down.
Can’t take this guy seriously since he wanted to fight Kanevski for asking Julian Smith his weight.
If I’m lifting 50kg on the barbell bench press, what’s the dumbbell press equivalent weight? Thanks
This guy, the dude Chris from physics of greatness and Scooby Werkstatt contributed to me doing the dumbbell bench press with proper form, thank you, additionally this is a brilliantly magnificent demonstration.
You taught 1.3 million people how to destroy their shoulders with incorrect dumbbell pressing form. 45 degrees to the chest, press, squeeze at the top and slowly lower the weight, repeat. I’ve been weightlifting and learning for 4 years now, and i figured out how to dumbbell press for maximum efficiency and least risk of injury in 45 minutes of research. Please don’t take this video as the fucking bible
Great tutorial great video really appreciated your efforts of teaching
Weighted vests are good for this
If not a backpack with plates inside
Wow. Jeff went the whole video without taking his shirt off.
Does anyone else have problems activating the chest on the floor press?
I’ve got a bench in my house and the rack is positioned where I feel comfortable putting my hands so If I put my hands on the outside of the rack my grip feels too wide and if I put my hands on the inside my arms have not got adaquite space to complete the exercise
I can’t believe how much I learn from this video. I been doing these but really have been doing them completely wrong.
Awsome I’m feeling the press only in the chest now the thumb placement changes everything
I’ve noticed that barbell press give a puffed up upper definition of the chest while the dumbell gives a low firm definition. Please correct me if I’m wrong. Guys like Greg O Gallagher have a very good looking chest. I don’t think his chest definition can be achieved solely through dumbbells
What kind of movements? I can’t make out what Jeff is saying here. 00:36 and 00:45.
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Hey There can someone tell me substitute for dips cause our gym don’t have facility for so
Awesome videos that u r making. This is quarantine time and it will more useful for me tanq. i got a fat body and now am working for 3 hrs per day.
I bench press alone with the clips and when I can’t get it I roll it off over my stomach. I feel like it’s better then dropping the weights although I don’t bench press with a lot of weight
Learn how to perform the floor press exercise, also known as the dead press bench press. This powerlifting exercise is an amazing accessory to the bench press to help you with the lockout portion of the bench. Give it a try and let us know how it goes!
Time Stamps-
( 0:01)Proper Form
Common Mistakes:
1. ( 1:20)Improper body positioning
2. ( 1:37)Slamming it on the way down
Variations:
1. ( 2:50)Dumbbell floor press
2. ( 3:15)Close-grip floor press
3. ( 3:35)Wide-grip floor press
Machine press imo. Sometimes it’s nice to not have to constantly think about bar path, leg drive, arch etc. only do it after my free weight benching. (I mean actual machine press not cable machine press btw)
isn’t the position of the torso depending on the targeted muscle(chest-tric)???, great video by the way
Which is better to work thru while having a shoulder impingement? bar, dumbell, or cables on a flat or incline type press?
Good video but why are you showing people how to flair their shoulders out? You should be more at 90 degree angle and protecting the shoulders even more. That’s how you snap your shit up when the weight starts getting heavier
I don’t have much to add to other comments. I’ll just say I see so many videos of pl doing bench press with a heavy weights and weak spotter. I guess someone is better then no one, but they best they might be able to do is call for help. Like either of these two can spot me, but they would be crazy to think I could spot them.
So leg drive is basically pushing your upper body into the bar to create momentum.?
This is soo good thanks so much jeff i understand each is good for different goal but now I’m going to do that rather than just barbell now that I understand the rational for each one
Jeff:
Trains for about 25 years, with highly focused methods and technique
People who have trained for 2 years without changing their split:
…Must be TRT
u r such a great help man
keep up the good work
love seeing ur videoz
Great video like always. I have question can someone tell me the model of his pants, i can’t find them in eu store. Cheers
Jeff is a nice man and al, but he really doesn’t know what he is talking about when it comes to lifting.
Keeping your shoulders down while using a barbell rather than dumbbells just feels like an extremely unnatural movement.
When you do the floor press do you still arch the lower back and retract the scapular?
Dips and pull ups always open in any pack gym somebody tell me why
Don’t cross legs!!!!!!!!!!! It’s harmfull for your body… Jesus for god sake. Some people watch this and they think that is allright.
Jeff goes all out of the way to give us the best. Thank you for your hard work dear Jeff! It’s appreciated and I highly admire how you carry yourself and stay in top shape! Cheers man! ��
WOOO this works, leading with thumbs oooooo yeah my chest is happy now ��
Jeff, I don’t understand your chart, it shows bodyweight dip then below it, it shows 115lb dip, is that to imply that you have 115lbs strapped to your waist?
wonderful information. I like doing floor presses with dumbbells. I just learned from this video to do close grip for triceps. I will be trying that soon. Thanks guys
So we have to make it like the chest flys but without the extra stretch, is that correct?
The bench press is very limited in its movement and only really uses outer pecs and minimal inner pecs because of resisted movement.
Dumbells gets Greta contraction but can’t go as heavy.
To combat this my chest program is twice a week as follows
3×10 dumbbell press
3×10 incline dumbbell press
3x 10 cable crossovers
2nd workout later that week I do
3 X 6 barbell bench press
3x 6 close grip bench press
3 X 6 incline barbell press
3 X 6 incline close grip ez bar press
years ago I trained for a time I trained at a powerlifter gym in Norristown, PA. The guys there told me my problem was that when bench pressing or squatting you have to go up 50 or 100 lbs on each set if you want to get stronger. They looked at me like you can’t figure that out????
I need help!!!!!!!!
I am 45 years old 5’11” and i dnt take any supplements.
My current chest routine that i perform on mondays tuesdays wed and fridays are;
280 lbs 5 sets of 7 or till failure with a rest point of 1 minute between sets..then drop dwn to 230 4 sets of 10 or till failure with a rest point of 45 seconds between sets then drop dwn to 200lbs 3 sets of 10 or till failure with rest time of 45 seconds between sets. Then i do a incline bench press of 200lbs 30degree incline 5 sets of 7 with 45 to a minute rest time inbetween sets then i move to a pec dec and perform 5 sets of 12 at 225lbs with 45 sec to 1 minute rest time. Then i call it a day.. Bench and inclime are performed on smith machine due to prior scare and no spotter. I dnt see any difference as i been doing this for 3 months of but have been working out for a year and gradually increased to were im at now. Is there a better way to pack on mass and definition or should i continue this and not give up, i wouls like to have more definition at this point, and its a little harder because i started out with man boobs, an6 suggestions would help greatly and i have not changed my diet, still byrger fries and tacos,
Im going to be 50 in a few months. Last year i Was really out of shape…but with proper eating now and all these videos im down from 235 to 185 and look pretty damn good. Thanks for the videos Jeff!!!!
Good notes. But Cutler says don’t touch dumbbells together at all
I used to be stuck at a certain weight on barbell. I ditched barbell for dumbbells years back and when I returned to barbell I was through the roof. For me anyways, it seemed I always felt it in my chest more with dumbbells and the stabilization challenge seemed to increase my overall bench capabilities. Granted I would always be able to move more total weight on barbell but that for me didn’t result in increased gains. Dumbbells in the past have always helped me break through barriers. Maybe it’s just me but if I don’t touch dumbbells I get stuck much earlier on barbell.
Hi and thanks a lot. Can we do the last exercice on our knees?
I’m trying to the user weight thing. I saw a bench it said user weight is 300lbs, total weight capacity is 610lbs. Is is it saying if I weight 300lbs it make no sense buying the bench because the bench would not be enough to support my weight, and the weight on the bar?
Don’t understand why people talk shit on Jeff’s videos and advice. Literally the most accurate advice I have got from anyone! So glad I was introduced to his videos.
If you are an athlete, you should not miss the one hand DB press. It is a great exercise as well.
There is no better chest exercise. Period. The body weight version alone will get you a long way. Ego bench pressing will not grow your chest. Barbell bench pressing especially is almost useless if you want to sculpt a proper chest. It took a great deal of pride swallowing to come to terms with this as someone who lifts for aesthetics not strength.
I’d like to hear your thoughts on the guillotine press Jeff. I love them for chest size (when done correctly)
No matter how I place my hands I have shoulder issues. I am in my 50s so maybe time to give up the bar and stick to the dumbells?
I used to hate going to the gym but this program makes me love going, its different everyday
Come on Jeff you are giving the dumbbell version a bad name. You could be rotating them, doing a guillotine press (resisted adduction) or dumbbells pointed up.
Hahahaha watching jeff slide on the bench to the cable was so hilarious LOL
I hate bench presses and dead lifts, because I gym alone. Are there any alternatives I can do that are equally effective?
caution at 1:05; this is the only dude on youtube who will break down every move for you. Thank you!
I’m loving that standing cross over combo with its variation of the drop down. Big difference for me with my over all strength.
Iv been watching this dude for a while and he’s helped me so much.
My coach instructs me to grip the bar with my hands as further as possible for maximum chest muscle activation. Is this approach bad?
My son asked for a membership to AthleanX for his birthday last year. He signed up, and we used my email address for the video notifications. I don’t think I’ve missed a video since. He doesn’t use it but I’ve used so much of your instructional information in my own workouts that it’s made a huge difference in my fitness level. I love it!! I’ve even been able to address a chronic piriformis issue that has been so painful for so long with your help! I’m 56 and probably the most fit I’ve ever been. Thank you Jeff!! (Okay, and Jesse, too, I guess.lol)
The no clip at home is good. I push reps of heavy weight been stuck before as my wife and kids are not going to be able to spot me lol. Dump the weight had to do it before. Great safety tip. He has no much knowledge of lifting, nutrition, strength and cardio training I have been watching his clips for years at 47 take all the help I can get. Thank You.
Thanks! What about elbow position for the first example you demonstrated? Out or closer to the body?
Hi Jeff, Love your stuff. What is your opinion on Wildfit? Feel free to message or email me directly.
Thank you for these videos man, you are great i cant believe this is for free
I find bench press works the triceps more and puts stress on the shoulders. I don’t feel much in the chest….
Thanks for the tips. I tore up my shoulder benching. Now I’m ready to listen and make sure the injury doesn’t happen again
What if you used gloves while doing a barbell bench press to be able to have that range of motion by moving your hands across the barbell throughout the exercise
i dislocated my shoulder benching with bad form and it took a long time to recover. now i am always paranoid my shoulder will pop out again and i feel it moving around when it shouldnt. It hurts. Bench with good form.
Great video, but the only problem is you over explain it and make it a little confusing for new people, also the grip, if you use open palm grip I have found it helps you lift more compared to closed palm.
Thanks so much for this, i always felt that my form was off when i did 2 35’s cant wait to try this tonight
I cant get the bar all the way to the chest for some reason. Not that im not strong enough but i just cant make that movement for some reason. Same goes for pushups. Someone have the same problem?
Pls add subtitle as your accent is bit different it would be great help…pls
If I’m a woman who can do like 5 pushups in a row on a good day, and never done bench press, should I add any weight to the bar, or will the bar alone suffice for the start?
Im barely starting and im hearing people say they are starting on 10 pounds. Im starting on 15 pounds, is that ok? Or should i pull back to 10 pounds just to be on the safe side.
For 1st exercise where u use leg drive for bench resting on your chest what weight should you use? 70-80% 1RPM?
I still have major problems with getting a proper leg drive
Anyone have any tips for that?
Hi Jeff! Did you have a surgery after your ac joint was popped?? I’m asking because I’ve injured the AC joint in bike accident two months ago and till now I can’t bench press. Greetings from Poland.
I just realized I was overlooking some key points in my bench. My elbows were wrong, my grip and finger placement was wrong. Thanks for the correct information.
Also, I have been increasing my bench weekly by 10 pounds. I think I might have pulled a muscle strain in my abs. It hurts when I bench. Should I just work through it and keep benching or take some time off to let heal?
JEFF HOW ABOUT U DO A VIDEO ON WHAT 2 DO WHEN U FK UP UR LOWER BACK…..??
Just started recently and my shoulder cuff was hurting, thx for the tips
How about a live action powerpuff girls movie?, Jeff is the professor
Question about full extension at the top of the lift. Is there a benefit vs almost full extension with slightly less weight? When I do DBs with slightly less extension it feels like it targets the chest better than full extension does. Thoughts?
Finally I run into this. I’ve been on my plateau for so long I’ve practically given up getting stronger on it.
I tried this and Planet Fitness rang the alarm and called the police on me.
When i do dips my abs are “belly”, swell hard. Should i contract my abs and my glutes?
Thanks man I’ve stopped for 4 years and I was a pro back in the day but.know I’m getting back at it.just wanted to freshen up and take out the Flows I had thanks again
I’m short enough that i don’t even risk to touch the ground. Even with the legs totally extended. It’s okay to extend the legs in that case?
I’m 15 y/o weight 185 lbs and 6’3 I can bench 285 is this good?
Jeff does this exercise also helps boost our immune system? Asking for a virus… Cheers!
Just getting back into lifting it’s been too long thanks for the video can’t tell ya how much it helps!
even before, “what’s up guys it’s Jeff cavaliere and athleanx.com“, I hit the like button.
I feel so disrespected by the way he handles those 50 lb dumbbells ��
Bro I have a question like do you train people your like really good at breaking down the technique and proper to do whilst teaching people
I finally mastered the basics thanks to this video! Thank you so much!
Actulally the bar wasnt anywere near his eye level. Closer to chin i would say.
I only do dumbbell presses on the floor. Shoulder issues and I’m getting great gains, with weighted dips as well.
Hey jeff! Big fan here from Canada! I’ve been watching you for so long now but it has been exactly 14 months till i decided to take my fitness to the next level. I never miss a vid! I have been struggling getting some mass and strength on my chest workouts. But i have like pretty big lifts for my size (e.g. i can deadlift 365 kbs while being 162 lbs and having an estimate of 14% bf) but my chest hasn’t even hit 2 plates yet. Im just really curious why its been like this. Mind helping me out jeff?
i wrenched something in my neck (possibly strained a trap somehow?) doing the bench a few days ago. this is 1 session after adding another 10lbs. first time it went fine, just doing 4 sets 5 reps at 150lbs (estimated because im still in the process of replacing the secondhand low quality plastic weights i started with which can be a bit inconsistent). but the second session 2 days later put me in some serious pain, which has faded by this point. i am going to dial it back 20lbs and just concentrate on form.
Its obvious that you Stretched the Video so that you come to 10min.
Dies all thus Money and Fame even makes you Happy?!
I doubt that.
I do the pause bench press all the time in the gym. Then 2 or people run to help me get the bar off my kneck.
I’m stuck on 60 kg bench for a long while����and I’m 16 I can’t increase my bench! Idk what to do
there is no need to buy the training programmes. he explains everything for free on youtube. good video
Thanks for this video. I was doing it wrong and it fixed me.
I have been following these workouts for a few months now and the golden nuggets of knowledge that you give are incredible!! Most importantly, they are based on how the body actual moves and functions. Love it.
My favorite variation of the bench is the dumbbell bench press
Tip don’t bench alone
My dad knew someone who died when he benched alone and broke his arm and the bar fell on him
Thanks so much,
So I just found out, I’ve been doing dips wrong for a long time, does that give me bad shoulders and joints
Hello Jeff, I have a question for you and I dont know where else to ask it so here it goes!
Is bench press training going to increase my(of course strict and full range) push ups reps?
Thanks!
@athlean-x what fo you think about smith machine bench flat and incline?
question, why does the guy have a large belt round his waist?
I have a huge pain on my sternum when I do this excercise? Any idea why?
Jeff is the only person that can make a video of how to do a Bench Press for 10 minutes.
I’m 25 169lb and bench a few times a week with a 325 max. I’m telling you this guy knows his shit and form and technique is EVERYTHING
Is anyone doing standing Cross-overs with resistent-bands? Does it work?
Very good remark on dumbbell bench press range of motion chest adduction that adduction isn’t getting resistance since the weight is at the same height. The dumbbell is in the same line of distance against gravity and it’s just getting close together at the same level so very very good explanation there it got me understanding
I thought arching your back was bad for ya was always told to keep back flat and just engage the chest.
Any one-legged strength athlete is impressive….however, studies have shown that lock-outs are by far the best way to safely overload your bench press primary muscles, and soooo much safer than having anything rest on your chest, even with a spotter. The Russians were doing them for years until we in the west caught on. Best part is, you can do them 100% safely by yourself with a power rack!
best educational video hands down. Thanks man you are awesome
Insanely helpful. I’ve been doing my chest press wrong for 3 weeks. ��♀️��♀️ glad I know now
This is so INCREDIBLY HELPFUL especially with those lines you and Scotthermanfitness are perfect for learning proper lifting techniques without trying to sell me crap I dont want nor care for.
the i’ve heard the thumbless grip or suicide grip is helpful if you have shoulder issues, or time i was doing bench my shoulder was having issues probably because of bad form and i tested the suicide grip and it seemed to help?��♂️
when i use the assisted dip machine, i cant get the as far of a forward leaning angle. is this still effective?
I love your videos, but the bar is not above your eyes. Its above your neck. You should know this. The distant from your eyes to correct benching position is too far if you’re unracking heavy weight by yourself. The part where Jesse is recording and its above your eyes, he’s at an angle to you. Rest of the video is awesome though.
I still can’t seam to figure this one out. I can only feel it in my shoulders and nothing at all in my xhest
I really love this ❤️ detail checklist. Must follow on my next lift.
Ty that tip on griping from the bar as well as where you Line up on with the elbow is really helpful
Floor barbell bench press, dumbbell floor bench press, incline paused 90 degree shoulder press
Since I have shoulder issues I went to dumbells and machines only. Barbells bad for shoulder issues IMO.
5:40 In your arm hypertrophy programm you say exactly the oposite. You programm close grip dips with more upright posture to hit the triceps more. Did you even write the programm?
Can I position my legs bent and slightly apart (shoulder width)?
Hi. İf I do not have opportunity to attend a gym, can I replace a bench press with a weighed push ups (with a backpack) or can i improve a bench press results by weighed incline and weighed classic push ups. Thanks in advance
Boring video!! Waaaay too much talk!! Jus get to fucking point dude!!
ive seen a bunch of people do this but wasn’t sure the actual purpose of it, but now I know. thanks, will give it a try for chest day and let you know how it goes
Don’t try to tell me that this man does not look like James Ransone
NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck!
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If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
How many sets and reps do you think I should do for these accessories if I’m trying to increase my bench press?
( Cory’s press) Psh Psh PSH
+ (. turbocharged vehicles) vroom Psh vroom Psh
i’ve done floor press, pin and spoto quite a but and always find it helps a ton. super underrated exercise that more people need to do
Were these in the dumbell chest video? Sure could’ve used em.
xD so which one is the exercise I should do? xD I’m confused:p
He’s great but he adds too much unnecessary bro science to it. Show us the form, and onto the next
Seriously I’ve been searching for a video like this forever. Now I know exactly how to line my body on the bench. Thank you so much!
Good job! Could you please do a similar video targeting improveing squat and deadlift
Much respect to KC, thank you for your service, however DB presses (whether done on the floor or bench) have very little carry over to the bench press. I can go three years w/out doing db presses, then go grab the same db weights and do them easily as long as I am benching regularly but it doesn’t work the other way around.
Would thumbs leading work for should pressed too and if yes what does it do differently than a regular grip?
Have any of you guys had shoulder Bursitis? I have it in both shoulders and my chest exercises have came to a halt. Any thoughts for relief of this?
DB bench press is good for people having shoulder problems. Only press I can do rn
How to calculate weight in barbell? Is it weight of plates only or total weight including the weight of the rod also?
I like doing pause press up also, I usually pause for a week or two.��
you are such a narcissist its unbelievable. wow, id like to kick your PSY ARs. And I easily could. Youre a PSY
1:17 crazy lats! 4:09 all right, now they look like angel wings.
I would add the cue: squeeze your hands/arms together to activate your pectoral.
Nice video.
Y’all ever seen “The Blind Side”? Pretty sure this guy was the coach
I’m finding that, if I’m putting all my effort into keeping my shoulders back, it’s hurting them anyway. So they’re getting tired doing that alone. Can’t feel a thing on my chest.
A better exercise is the decline DB Press it allows you to press in an arc and is easier on the shoulder joint
Can you do an incline barbell bench press this in depth. Angles of the seat and back etc….
I can’t believe that dips activate so much more upper chest, more so than even a heavy incline press. Definitely going to start working more into my routine.
Incline 100s like this, dude is strong af. I can 100 incline for 10, but like that wtf!?!?!
Will it be effective if I do a dumbell chest press on my bed?
This video is the most descriptive and analytically broken down tutorial that I have found on Youtube. Great teaching!
This is soo good now I know what each one is good for you covered all the points so perfectly my plan now is to do barbell bench press then cable crossover right after this is perfect dumbell require more stability cable harder to overload and barbell less range of motion perfect you’re the best Jeff can’t find anyone as good as you on youtube
I feel like it’s harder if you don’t already have that pec definition to feel and control the tension
I’m more convinced to make barbell benchpress as my routine training.
Thanks for this video.
I am strong at dips but I am very triceps dominant in this moovment I do dips for the 4 years and it did very little for my chest…..
Hi Jeff, could the standing Xover be replaced with a seated Butterfly if I have no access to a cable machine? any compromises or benefits? thoughts?
That’s so funny about Casey’s nickname cause my nickname is the three legged monster ��
How should your legs be positioned on the floor dumbbell press? Flat, bent, other?
I have trouble keeping my shoulder blades pinched or pulled back. I hopefully u will make a video on that one day.
Thanks for the great video. I like how you were showing different angles with the weights, i couldn’t see the start position though in the “lead with the pinkie” section, so i couldn’t tell whether the elbows were at an angle or out to the side. I know you said to keep it tighter in, but If you could clarify it would be appreciated. thanks for taking the time to produce this i found it quite helpful.
Thanks for the guidance!I have one question need your help.Why do I always feel my tricep and bicep sore rather then the chest? Thanks!
Jeff I’m so glad I watch this video because About a month ago I sprained my ac joint doing the bench press wrong. Thanks bunches!!!
Hi Jeff! When I do lying overhead tricep extensions (like in your 6 best tricep exercises video), I sometimes get elbow pain. It’s not consistent pain and it goes away the heavier I load the exercise, which I find really strange. I don’t change my form or the path of the bar between sets either, so I’m not sure why there is pain at low weights.
While on the topic of arms, I’ve followed your six best biceps and triceps videos consistently. While my arms have gained size, they haven’t really gained definition unless I flex, they just look like chicken drumsticks. I’ve been mainly training hypertrophy (10-12 reps 45 seconds 3 sets 2-3 different exercises), what else should I do to add definition?
Thanks!
What’s the rep range and the frequency of doing this workouts??
I remember this site helped me get more back definition with the ‘thumbless grip’ on the lat pull and back row machine. Trying to get my bench up, thanks.
Something I can’t figure out.
Why do I start sweating like a lot anything I do. I keep a fan on me but if I don’t stop every 10 minutes I lose a ton of water. I do drink an insane amount of it. My daily intake while on rest days is 1.5 gallon. I find myself replaceing the five gallon jug on the second day. So I’m consuming 5 gallon every 2 days on average. I just want to stop sweating. I see people in videos doing the same exercise and amount of time but only mildly sweating. How much is too much
The people who put a thumbs down are hitting the triceps instead with the pinky up
It’s criminal to even think about using legs on the bench press
for the dumbbell floor press. IS hard for me to get the dumbbell on my thigh especially for heavier dumbbell. Any tips? Thank you
115 lbs dip is harder than a 225 lbs bench press thus more activation. Relative loading is necessary for meg data
I have to keep my wrist straight because I’m using heavy weight. I’ll damage my wrist if I start twisting n shit
Jeff I think u need to better tag ur videos because just off the search engine I don’t get them even after scrolling down a good amount
The way jeff stands makes me want to kick him in the groin lmao idk whyy
Love seeing new spins on great workouts. Great way to get out of those plateau’s
Does anyone have any tips? my dips are tugging on my collarbones more than I think is normal, it gets quite painful and my skeleton gives out before muscular fatigue.
please coach can u make video how to do Reverse-Grip bench press
hey jeff, could you please do a video on the pros and cons of using the stretch reflex and pause reps?
Hey guys please go check out my YouTube channel Cotonio Moses34
I love how he said: it is simple its only 135 pounds
me: ye sure jeff
i’m 16 i didn’t realize i have shit form last time i benched i was 15 and i did 210 i wonder what i could do now with proper form
Well well… That’s pretty much my basic chest routine. I go heavy with barbell bench press, and then “kill the muscles” with flys after that(using dropsets sometimes).
Just lift rest and eat and keep the discipline idea of routine screw the science �� Bull shit
Thanks a lot for your videos you have helped my training so much. Areas I was stalled out on I’m making progress with now.
It’s as simple as changing variations don’t just bench or you will hit plateaus due to overuse. The law of accommodation says that after 3 weeks of doing the same exercise you begin getting worse. This is why you do pause bench, floor press, incline, use bands/chains, different bars, etc. You get stronger in all of them and your bench goes up
Damn he sound like my teacher the way he explained this shit i understood it tho but overall good shit i need this types of workouts to get back good on the both incline and flat bench..��
Hey I am going through all your videos I love all the effort and knowledge put behind this it makes it really helpful for me as i started really lifting on deployment with no one really to guide me. I was just curious I’ve always wanted to do dips but it feels like my shoulders are not even? How can I over come this because instead i just feel pain in one should when i go down equally.
I cannot load to 8-12 reps. As soon as I go that heavy, about 60kgs, I cannot maintain form at all.
So I just do 45-50kg dips to about 20-22 reps for the first set, and it starts to drop by a couple reps each set to 5 sets total.
This is usually my first exercise on chest day.
Jeff, any thoughts on why the descent for the first rep would be so much slower and put more stress on the arms than the reps after? My descent is also too slow during some bench sessions.
Funny Jeff cavalier is an advocate of straight bodied dips…
I’m trying my best to watch what he’s doing but I can’t stop watching him
Ive been doing it wrong this whole time! Will try your method! Great vid!
Your shoulders are not hurting thanks to your video. Works well on the chest.
Just a question are negative reps on a bench good for you? I see people do them but ive always stuck with the 90 degree angle because I don’t want to hyper extend any of my joints, and i wanted to know if there is any gain from doing it with lighter weight or anything like that
Casey can “only” do about 120 or 130 with each arm on the floor press? �������� True Beast Mode
Thanks mate. I started going gym recently and struggle on bench press, so wanted to do this instead to build some strength up.
Even after all this time, you still find something new for us Athlean-X. Good job as always to you and your guest.
Oh fk. Only realized half way through the video that he’s only got 1 leg.
I dont feel burning or tension. Just tiredness and fatigue. Why?
i have very poor mind to muscle connection of my chest shoulder
Anyone answer this question? So I have pretty much zero elbow pain when I bench heavy, lifting heavy in general feels much better, if I try to do volume say over 4-5 reps I get elbow pain. Could it be form breakdown? Should I just stick to low reps heavy weight on compounds?
This is PERFECT! It answered all my questions! Thank you
It also explains I feel it more in my shoulders than my chest!
Why do half reps? You stop parallel to the floor? If this was bench press you wouldn’t even touch the bar to the chest doing so small range?
So I tried doing dips on my kitchen countertop but I can barely do 5? is that normal
Plyometric push ups are great. The fast twitch fibres really get fired up even if the weight isn’t as heavy.
Hey Jeff! I love your videos my friend. You are so knowledgeable and engaging. Thank you! I have one question I would like your input on: If I am not lifting heavy is it ok to incorporate leg raises during bench press and similar bench related lifts? I would like to get more combo actions in my workouts and save time. Thanks!!
He just made a simple chest exercise more complicated and more closer to injury
So that’s what they say is the christmas tree look in the lower back
What video edit program do you use? Thankful for a reply. Does someone know?
Damn this guy just sharing the goods for free. The Lords Work.
Excellent descriptions along with visuals here. Really enjoyed this.
This guy was holding a 100 pound dumbbell in one hand and benched another 100 pound dumbbell with the other. Insane
Soo.. Lead with pinky to avoid front delt fatigue when you want to train your chest? Would this fatigue the triceps before the chest now?
Can the that staggered stance effect you in the same way it would for the single arm low rows?? I tend to stand with both feet in line for both.
This guy sounds like he doesn’t know shit. Sounds and even looks like a V shreds 2.0
Very Nice now i know why my shoulders and triceps got bigger than my cheast ����
Dude thank you for consistently being one of the best fitness channels out there. Been subscribed for over a year now and I can always count on your content to be pro quality and full of useful info.
Good video Mike will try next time as always seems to impinge shoulder front delt through poor form I guess
Jeff, I only have a smith machine for bench pressing. What would you say is better for activation on my chest, the smith machine and dumb press??
So do you retract your shoulder blades and arch your back still?
According to former pro bodybuilder & biomechanics expert Doug Brignole (author of THE PHYSICS OF FITNESS) the best chest exercise is the DB decline press. He says the decline angle hits the entire pec, upper, middle and lower. What is your response?
One of the most incredible bodybuilders
I have seen in recent years.(bodybuilding fun)
The dumbbell floor press also inhibits overextension of the chest some people come down to low on the bench and start stressing the shoulder
I love you dude. Amazing helpful channel. Going to the gym is doing wonders to my depression, so much that I might one day actually be cured of it
If i am new to the bench press/dumbbell press can i stick with the weight i wud use for a warm up set or go a slight bit heavier
Great clip. Been barbell benching for a few years and have just gone back to dumbbells. I haven’t had any luck with the squeeze at the top yet but will focus on it tomorrow. The stretch on the negative is real though. I’m using incline.