Table of Contents:
Incline Bench Press TactiX Revealed!
Video taken from the channel: ATHLEAN-X™
INCLINED DB PRESS VARIATIONS3 Different ways to hit Upper Chest (अपर चेस्ट का साइज बढ़ायें)
Video taken from the channel: Jeet Selal Aesthetics
Bench Press for Upper Chest (2 BIG MISTAKES!)
Video taken from the channel: ATHLEAN-X™
Dumbbell Pressing Secrets | My Top Tips!
Video taken from the channel: AlphaDestiny
Exercise Index Neutral Grip Incline Dumbbell Press
Video taken from the channel: mountaindog1
Dumbbell bench variations when and why you should do them
Video taken from the channel: Fit and 50
8 Incline Dumbbell Press Mistakes and How to Fix Them
Video taken from the channel: Renaissance Periodization
The incline dumbbell press is designed to increase chest strength and size, so it’s typically included in a well-rounded, intermediate strength training program. If you split up your weekly workouts by body part, include this chest exercise on your upper body or chest day, after exercises like.Increased joint stability: You have to work extra hard to control the weights during the dumbbell bench press.
This increased need for control leads to more rotator cuff activation and more stable shoulder joints. Increases joint stability can help reduce your risk of injury. Dumbbell bench press variations.The Incline Dumbbell Press is one of our favorite bench press exercises because it provides a great amount of variation to your repertoire. This incline DB press has two major benefits over other bench exercises: 1) It utilizes dumbbells which allow for a more natural range of motion of the shoulders and individual training of each arm.The dumbbell bench press is a bench press variation that can be done to boost overall strength, enhance muscle hypertrophy, and isolate areas of weakness in the bench press.
The dumbbell press.The Incline Dumbbell Press is the most obvious variation. Doing this exercise with dumbbells helps improve shoulder stability and balances.
The incline bench press, which in this case with the barbell, is a good exercise variation to increase strength and development of the upper pectoral muscles, tricep.Dr. Joel Seedman, Ph.D. The dumbbell squeeze press is a tremendous exercise for building functional strength and hypertrophy in the chest, triceps, and shoulders.
The combination of the constant tension, metabolic stress, and high levels of mechanical tension make it an effective variation for bodybuilders and strength athletes alike.Incline Bench Press Variations This exercise has a few variations. Smith machine incline bar, close grip incline bar (more for triceps), Incline dumbbell flies, and incline dumbbell presses. I get a lot out of dumbbell incline presses rather then bar but that’s preference.
Incline Dumbbell Press One of the widely used variations of the incline bench press technique is the incline dumbbell bench press one. In this form, the athlete lies on his back on the bench with feet grounded and uses a dumbbell to provide more strength and.The angles utilised most frequently include incline, decline and flat. As well as this, the bench press can be performed with either a barbell, or dumbbells.
This article will explain the benefits of each variation, and help you to gain an understanding as to which.Benefits. It targets your upper chest, deltoids, and triceps and assists in improving upper body strength.
It stretches your chest muscles more than the flat bench press and thus needs a longer range of movement for executing the workout. Squeezing the weights tightly while doing the exercise helps in enhancing your shoulder stability.If you have longer arms or experience shoulder pain with flyes, try pressing variations that emphasize an inward motion of your hands.
Depending on equipment, you may be able to do this with a machine. Another great option is doing a low-incline cross-body cable press.Learning how to Incline Dumbbell Press is imperative to making maximum chest gains and ensuring that your upper chest is developing through lifting. Watch this.
Incline Bench Press Incline bench press is a variation of the traditional bench press, where instead of the bench being flat; it is inclined at an angle of 45 degrees. This variation works as many muscles as the classic version but it targets the upper chest and shoulders. Your shoulders will work more and more as the incline increases.
Dumbbell Bench Press Benefits and Variations “The bench press uses your shoulders, triceps, forearms, lats, pecs, traps, rhomboids, and pretty much every muscle in your upper body,” says Niren. “However, the bench press doesn’t only use your chest or upper body. When you bench properly, you use your lower back, hips, and legs to stabilize your.
List of related literature:
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
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| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Natural Bodybuilding |
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| from The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging |
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| from Kettlebells For Dummies |
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| from Beyond Training: Mastering Endurance, Health & Life |
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| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
314 comments
Great video, John! Especially for those of us with banged up shoulders, elbows, wrists. Less stressful movements for joints are always welcome.
These videos are amazing amazing. Will upload in clients programs
I only have dumbbells. Should I train a few mesocycles incline press and then a few normal press or both in the same mesocycle? Will I lose upper pec size if I focus on normal bench for a few mesocycles?
Guys i really need help i play soccer i train legs 3 times a week and do sprint training right after about 20 sprints but for soccer i need stamina should i do cardio on the other days?
If only I knew I should be watching these guys 5 years ago and not the ifbb idiots…man I would look much better today. I used Mike’s volume recommendations for side delts and my shoulders grew quite a bit
Thoughts on including the calves as the last muscle group to look enhance?
Example: baki the grappler (Neck, Traps, Upper Back, Shoulders, Forearms, Glutes AND Calves)
keep the intros, they are different and it sets the tone of athlean-x videos.
I do incline db press at the first fixed position above flat position and lowering elbows at 45° angle and that really helps with shoulder pain prevention. I’ll try to modify overhead db press as well.
is there such a thing as being able to train the “inner” chest? do some variations e.g. arm coming across the body emphasise this? or is this broscience
Thanks Dr Mike for another great video. Number 8 was especially helpful… Would you please do a video on Hack squats and pros and cons of wide stance and narrow stance, feet high on the platform and lower on the platform, and rep range. Thanks again for your videos, they are very helpful.
I realise I’m not locking out!! Always having to mind my shoulders.
“you can see this muscle is a pretty big muscle…” This is true.
If you say that targets your shoulders to much while doing dumbbell inclines, does regular bench incline also target to much if your shoulder while doing a 45 degree incline bench
It may hit the upper chest better, it’s not a great angle for your shoulders tho
I do floor presses instead of bench press. It does make a difference with the floor compared to a bench. My shoulders feel better.
I want to buy a power lifting barbell and I’m not so sure which one I should buy. Ive seen that the ohio power bar has greater stiffness but aggressive knurling while the grizzly powert bar has less knurling and more whip, and I dont know which one will be the overall better one.
https://americanbarbell.com/products/grizzly-power-bar?variant=4631068213275
https://www.roguefitness.com/rogue-ohio-power-bar
Side note: i also want a general barbell and thinking about buying this one
https://www.fringesport.com/products/bomba-bar-v2-black-20kg-oly-bar
This was helpful. I just started doing DB incline press, since the gym is closed and I have to workout in the garage. I need better form, not really feeling the burn, fatigue or DOMS.
Im still trying to figure out why this guy always puts the camera directed at his stomach….
great stuff but too long for me..lol. shorter vids much better for me..lol.
How is a single arm dB press better for combat athletes over using both at the same time? I really don’t think they’re that much better
show us something that give us power from the buttom of a bench pres.. tnx for sharing every thing..
Very nice video…
Issi tarf aur body part par bhi banye agar nahi banye h toh. Really its very helpful.
Me new joen the gym…..to muje a karna chai hai? Plz sir ans me
Use to tell my dad the amount of weights I could lift. He’d reply: is that it? I could lift that with my wiener.
I really like your training philosophy. Great quality information on all your videos keep up the good work.
John meadows wears cool tshirts. Always says thank you. Gives good advice. What a beast
Most people are just moving their arms with no PEC involvement… they think their pecs will magically grow!
Just started to watch your videos. Love the content, really doing a great job educating people (for free)! I would like to see some other excersises like: RDL, hip thrust, Bulgarian split squats, overhead presses. Lol I can go on and on..
I love how hard it is for Jared to demonstrate bad form. It’s like asking a golfer to demonstrate a “bad” swing.
i watched this while drunk and all i could see what mike’s head floating around. was a trip
that is way less inclined from flat than I thought. thank you for teaching me!
Yo Alex do you think it’s possible build good legs while maintaining flexibility, eg still do the lotus position or the butterfly stretch, I do BJJ.
I love the videos showing how to preserve the shoulders. Another great vid!!
Sir i am big faaan sir me aap ke videos me bataey humujhe foom ke hesab sey he karta hu ecxcersaes sir 14monyh ho cuke hey body building karte hu or sir mere body bhi ab sey whet ke useto ho gaya hey sir groth nhi ho rahey hey sir mey ye veretions jo aap bataoo ge wo us kar sakta hu aagar haan to sir aap mere cament ko like karo sir please
Dumbbells come down to far takes of the chest outs more strain on shoulder joint
I love that the comment section is still (mostly) about the exercises.
In other channels it’s all memes and jokes. They look like kids that don’t even train and watch fitness videos for fun.
I’ve a partially torn labrum and rotator cuff issues,have had to adjust my press over the years, it looks just like that! Great pump and awesome stretch.
Thank you John for all the knowledge you share, never felt more at home on a BB channel
any tips on how to carry heavy dummbles for floor press?how to get them into position?
AWESOME VIDEO! Maybe one of your favourite workouts next time please? ��❤
Great video Dr Mike. I never go below 8 reps on dumbbells. Could you do a complete video on a dumbbell back workout?
hello, ive been working out from start of september 2010 now. i dont see so much different on my muscles, but i doo feel that ive been muuuch stronger now! but i want to be BIGGER! until last month i was training 8-12×3 reps. but now I train 6×3 reps with more weights. is that how you build a BIG body? I want to se some results! ive also starded to eat ALOT more the last month, also drinking protein drinks? any more tips to get a BIG body with muscles? i dont have acces to make food, momdoesit..
How about drop sets? Where do drop sets fit in a program? Do they just pump blood and add to fatigue or are they worth throwing in?
Would love to see a video on isohold and iso-chest exercises. For time longest time I had issues with doing any sort of benching or push exercises and actually feeling a pump or any soreness. It wasn’t until I did a ton of iso holds and cable work, I made the mind muscle connection so I could then properly contract the pecks.
Great video Mike, Jared. Always good to check that form! Thanks Gents
I love how the guys with the biggest chests in the world are supposedly using “the wrong range of motion”
Do you have to lock out. Other you tubers like Steve Cook say you don’t
Lifting aside, what’s your skin care routine bruh! Skin has become clear asf!
Today is push day, and guess what.. my PRIORITY is upper chest! Boom. Back to back amazing vids. More like back to back to back to back to back to back.. but you know.
Sir sab workout k video banavo Jo ek hafte me sab workout Aa jaye
You have a wealth of knowledge but what makes your content golden is that you make the content easily digestible for everyone.
Where do you look for the angle degrees? I see and obtuse angle
Love the fact you recognise the incline angle isn’t one size fits all. This applies to other exercises as well like rear delts. I’ve had to heavily play with the angles to find what works for me. I’ve dumped too many exercises because I just didnt connect with the muscle. I really have to isolate muscles because I’m too dominant in others.
bhai apne mughe bhot knowledge di h jo k personal trainer bhi nahi bata pata and thanks for this love ur work and keep it up
0:13 Intro
0:42 Mistake #1 Looking for an “ideal” angle
1:59 Mistake #2 Looking for an ideal” elbow position
2:46 Mistake #3Improper Back arch and shoulder retraction
3:56 Mistake #4 – Not enough range of motion
5:12 Mistake #5 – Not having a standardized range of motion
6:20 Mistake #6 – Not controlling the eccentric
7:24 Mistake #7 – Allowing hips to rise
8:53 Mistake #8 – Going too heavy or too light
10:48 Concluding remarks
Alex have you tried adaptogens other than ashwagandha, and if so what ones?
I don’t normally use free weights to workout. I’ve been using the free weight for years and they do a GREAT job but with the coronavirus going around I’m going to workout at least till the summer with dumbbells at home. Can I maintain the great build I’ve managed at age 60 using dumbbells till the summer?? I’m pretty sure the gym I use, LA Fitness, does a great job at keeping things clean. I’ve been since Dec 2019 after the coronavirus announcement and it seems like they are trying to keep things clean. I think it’s more me than them. So back to the dumbbell question, what do you think? Thanks ahead of your answer.
Great advice! 30% angle it is! I’ll be in the gym in an hour…going to try it out! THANKS!
Nice advice in this video! Im glad i started doing most of that like half a year into training.Dumbells always worked much better for me the 1st thing is that i started growing more with them(talking about chest) and no shoulder problems with them at all(unlike the barbell bench)
@007Reuben700 more than 90 degrees? What are you on crack. That’s pure shoulder press. Why don’t you try working out yourself, anyone with more than a weeks experience could tell you that
Another great video. Can I ask what those bars are called that you use for pull up exercise from the floor. I would like to purchase them
Great, solid advice, Laurence. Once I get my bench I’ll do those. I tried what you said with doing flies before presses, and they helped quite a bit. I feel the chest activation more after doing the flies first. Thank you!
If I had to only use one piece of equipment it would be dumbells hands down. Great stabilization exercise using smaller muscles that reduces imbalances. Helps reduce injury potential.
John you should make a video testing this out!
Neutral grip Incline dumbbell press + resistance bands
In bottom position, have a partner push your hands down while fighting them, then do 10 more reps, repeat for 3 sets no rest between
Heavy incline hex press 3×10
Push ups On 2 benches ( For extra ROM) 3×10
That’s some great advice! You are gonna be very popular and one of the go to guys for weightlifting training. God Bless!
45° angle bench presses is the safe standard, I think… Reverse grip presses that’s new to me; might have to give these a try.
Plz make a video Chris Hemsworth abs workout plz humble request
Like from me for this great upload! You are in great shape, I hope you are inspiring many to workout and stay fit! Bell on!
Well done!
you are the best. that is the most awesome advice ever for upper chest, thanks a lot
I feel the neutral grip is safer and I personally get a better stretch my chest I feel less stress on my shoulders to
My front delt just won’t stop. Did chest today and and couldn’t even warm up with one wheel. Felt like a pussy. Lol.
Sir me bady banana chata hu lekin mera pass time nahi hai to me ap ka video dek kar ghar me dumball se practice karta hu kya ye sahi hai
I just watched a video where jeff says dont listen to people who says “study shows that” or “according to research” because what they are saying is i have no experience whatsoever, i have no idea what im talking about. And now he himself tells us acvording to research, study shows that.
close grip dumbbell press has been the best exercise for me to grow my arms.
Hey Alex, thanks for all the knowledge you give, NE was exactly what I needed as an intermediate-advanced lifter! My question to you is Is it as beneficial to use fat gripz on presses not just rows/curls etc?
Absolutely helps without straining my rotator cuffs! Feels great!
Got these tiny iron dumbbells which dont get wider cus they r so heavy just adds another plate the same size. All the way to 130’s. Doesnt change ROM for me at all with 120’s
While I still keep it as a pressing movement, I envision it as more of a fly in that I just focus on bringing my elbows together in an arcing motion, rather than just pushing the weight up. Tends to help with most chest exercises
63 yr old 5’5″ bench angle 45 or 30 degrees for better upper pecs
Research says 30 degrees. Shoulders back and down. BOOM. Thank you. Elbows tucked and you’re all set.
Aside from your awesome workouts that I enjoy so much and have learned lots from your style and approach; but where do you get those graphic tees you wear so often?
Ugh, thats because the pectoralis major muscle has two distinct heads, the sternal head and the clavicular head, it is not really ONE solid muscle, like the latissimus dorsi
I tried this for the first time and loved it and it was easy on my delts thanks john!
Dr Mike? I shot my comment into the comment section of the bicep curl video but you didn’t fire back…. Why??
How do I know what adjust setting on the bench is 30 degrees
Got to try it. Dumbbell presses seem to not hurt me like bench
These videos should be on rotation at all gyms around the world fixing shitty form 1 video at a time
What is the dislike??? Been doing neutrals with multi bar…great to de stress the shoulder! Get used to it after time and increase loads!!! Good tip on avoiding fly technique….thanks John
Have you seen any of The Natural Gallant training methods? What you do think? Just curious.
I ONLY do dumbbell pressing, just tuck the elbows a bit and youll be fine.
Also dumbbell pressing with fat grips are sooo good, i kinda fucked my right shoulder before and since i started pressing with fat grips (one arm db bench to be exact) my shoulder pain went away. I do it as my main accessory for my db benching, fat grips db benching makes u soooo stable its fucking amazing
I snapped my shoulder pressing the weights with 90 degree elbows two days ago, listen to this man people!
I’ll definitely give it a try. Seem like a good way to keep shoulders safe. Thanks John!!
Probably won’t get an answer because it’s old vid but what bench is that?
Once again my brother, you have DELIVERED. Tomorrow is my chest day, and I’m definitely going to be adding this excellent tip to my routine. Brother John, I appreciate your help. God bless you and your loved ones.
Jeff,i love this.But i need more on the upper chest workouts.Keep up producing ur best for us
I do my flys that way but never tried dumbell presses. Ill give it a shot.
Pretty simple, when I see new videos from mountain dog, I “like” before viewing it. darklight79 here.:)
The thing with me is not being torso dominant means I need to flare out more than usual because 45 degree elbow angle just won’t activate my chest. I’d say 60-75 degrees is best for me, personally. If I try tucking too much I just end up overpowering the movement with my tris.
Is there a reason why you don’t bring the dumbbells closer together?
You’d be my hero if you did a chest routine video for folks with crunchy shoulders.
is it bad if the end of the barbell doesn’t spin? barbells at the gym i go to are stiff at the end
Helpful as always, thank you. Have you done any vids on muscle recovery time? I’m an old guy trying to get back what I’ve lost after 10 years out of the gym. I’ve noticed my recovery times are much longer now than when I was in my 40’s. Is there anything I can do to speed that up both physically and nutritionally?
Awesome video. What is your take on FATGRIPZ, and what exercises do you recommend with them to blast the forearms?
How come your pecs and chest are so flat? I need a good pump to make my pecs hurt so i know I’m working it.
John you really have one of the best fitness channels on YouTube. Very knowledgeable information I really like watching your videos
So, that 30° rule applies for both the barbell and the dumbell presses?
That’s the way the late great vincegironda had his guys do there presses it really take out the front delts and put all the stress on the upper pec great movement
I’ve been doing neutral grip press with both dumbells touching to target the middle chest, but i’ll give this a try for my heavy last set of pressing, since my right shoulder is bugging me lately. thank you for your knowledge!
I Love The Detailed Breakdowns! I Love The Markers. I learn so much more about what muscles I am targeting and where they are and what they do. Thanks
Jeff I’ve benching for years and I carry a lot of chest fat even during my leanest years…and have seen massive gains or shaping in the chest are. I’ve recently just heard about shoulder packing when benching? What is this and does it help with developing the chest. video would great or let me know how I can get in touch for some personal advice
Want big forearms and a thick neck? Subscribe to my channel ��
Bhai mere chest ke upper inner pec mai jaga completely khali hai, chest squeeze karne k baad bhar jata hai leken normal chor du toh full khali hojata hai dono pecs. Round si jaga khali hoti hai
The one dislike is a guy who tried to hit the like button after his incline press workout.
What… you don’t bring a protractor to the gym? �� great explanation and examples Laurence ��
You can open your hands to find angle which gonna put a maximum pressure on your chest and less on your delts.
What’s a great way to program for the dumbbell bench press? Could I use a barbell program? What’s the ratio of a dumbbell bench press to barbell bench press?
Most people train with bad habits…. because they’re there to train their ego!
Nice video. Many of your videos tend to validate the exercises, positions, and angles that I’ve settled on after decades of working out. I concentrate more on aerobic workouts (cycling, stairmaster, etc) or semi-aerobic active weight workouts. But I still sometimes do weights only workouts. At home, I only have a flat bench and dumbbells so dumbbell presses are my main chest exercise. It seems that when I use “prone” grip, my arm angle is about 60 degrees, and for “neutral” grip, I’m maybe at 25 degrees. I’ve never used reverse grip. Maybe I’ll try it to see how it feels, testing it out with a light set of dumbbells.
I think if you work out for many years and stay aware and listen to your body, you somewhat naturally converge on the exercises and positions that are best for your particular body.
Keep the videos coming.
Millons of people working out and not a single person comes up with a incline bench press machine.
Hey Alex, have you ever considered making a podcast! I would love to listen to your stance on fitness related topics when I’m commuting on the train!!
You’re weaker in the first half of the ROM. So as you decrease the weight in order to perform a full rep, you have very little tension on the muscle during the second half of the ROM (evident at 0:54). That’s why most sensible people half rep on DB shoulder press for the purpose of building bigger shoulders, and it works.
fuck you for anyone mentioning his height. i am under 6ft and there is nothing wrong with that. #ManletsRiseUp
How am I supposed to focus on the technique with that guy’s hair? ����
Unrelated to this video but any reason why you don’t do glute hip thrusts?
Bhai mayra byseps bade he ny nooota mai gym start karkay ek saal hoogayah
Wow! Look at Steve Shaw pressing 145lb dumbbells for reps. Alex is looking incredible too. ��
Would you recommend neutral grip for all dumbbell press when recovering from shoulder surgery? I only do light weight still even though surgery was 7 months ago. Injury was from years ago from car wreck not exercise.
Using single arm db bress now to fix uneven pecs… And it’s working great
Thank god you made this video, 1st day back to gym tomorrow after my shoulder injury
Hello Alex, What style of training is for those, who wants to learn a certain calisthenics skills and focus only on pure raw strength without caring about size? My level is about this full BL and about 5 strict muscle ups on rings, but only advanced tuck FL and tuck PL. I have rings at home also. I want to know your opinion. Thank you, you’re doing great job explaining things.
Jeet bhai next video lower back workout ki video banaiye please please please
@unperritoazul Unless you actually have an injury, one thing that a lot of people do wrong with their bench form, whether its incline, flat or decline, is that they dont keep their should back. Easiest way to do it is to concentrate on keeping your shoulder blades flat against the bench. This will also help reduce stress on the should joint, as you are providing a solid base for the body to work from.
I am a terrible bencher. Long arms, tiny fore arms, small wrists…. large range of motion. Slightly incline feels te best for people with long arms I think (at least in my situation).
What’s your expierence guys?
Do you think this variation would help my bench more than another? Just because of the more pec and tricep focus
Hey Alex, i have been doing overhead press as my main pressing movement for some time now. The gains have been really f*cking good, my question is, do you think i could add db shoulder press into my workouts while still doing the overhead press (with the barbell). Or would it be to much?
Incline DB press ke branch ke setup kitna high hona chahiye sir
Iwould think that bands would be another option if you wanted the full range of motion. Not sure what the heaviest resistance bands are though.
this is the way i prefer to do it. feels more natural less shoulder soreness. thanks for another great video.
I use this grip/position pr default. Currently trying out the “4 exercise chest workout for mass” where this is the first exercise. Nice one, John, Thanks:)
@ around 19 seconds when you said you’re doing internal rotation when flaring. You got mixed up you meant external rotation
i have a question. why do people sometimes lift their head up when they start the concentric phase of a pressing motion? ive been training for 7 months now and i never do that, does that help with strenght, should i do it, or is it completely unneccesary?
I tried reverse grip and it’s working wonders for my upper chest
Ayy is that a lil raskol apparel shoutout by Jared there? Omor surfclam will be pleased
I always pause at the bottom when pressing. Mainly cus I’ve always started my reps from the bottom, Rather than the top like most do.
Great video Alex, would you say it’s important to press the dumbells towards the head instead of just straight up on the concentric portion, just like in a Barbell bench press? I see a lot of people just pressing straight up and down, even when they tuck the elbows.
Hello Sir! I have a query about outward wrists variation when we contract the dumbbells in this variation so our elbows lock Right. So, Is it Okay.?
It seems my gyms incline bench press machine is greater than 30 degrees. I avoid it do to the slight shoulder discomfort when performing a press. I believe the 30 degree angle will help, at least it looks like it will. Can’t wait to try it when I get back to the gym (recovering from a torn main triceps tendon). Seems common sense when watching your vid. Thanks for all your great and professional advice.
I really enjoyed this video,…………especially while I was having my Wendy’s cod fish sandwich!!!
fat paheile gain karna hai ki paheile cut karna achhaa hota hai g?
When I do dumbbell presses, I find I get way better activation in my chest when I do it on the floor rather than the bench. For some reason doing whenever I do it on a flat bench matter how much I don’t flare my elbows and no matter how much I tuck my shoulders in, I still get pain in my left shoulder.
i Always do this exercices with light weight at end of my dumbell press cession…this give me a terrible pump.
Perfect timing I Injured my shoulder last week using full range of motion on the 25kgs…
Not a hater, but you talk about dogmatic thinking, yet you make all these claim without a single reference to studies. That’s the presise definition of dogmatic thinking. For the record I love dumbbell presses. And i repeat I’m NOT hating
Ive been resting the past 6 months havent seen much gains idk why some one told me rest was the most important part of gains
I disagree with only using dbs for 10 plus rep range. I do not feel much of a stretch from barbell so have always generally used dbs. Yes I can’t lift as much but 6-10 reps on 50kg dbs keeping it controlled, more stretch and a good squeeze has always yielded better results for me.
Fantastic tip.
I’ve recently been diagnosed with distal clavical osteolysis.
I will be on the lookout for more chest variations like this to take the pressure off the AC joint.
Great content as always sir!
Is it possible to do a video on finding the correct grip for bench?
“If your hips are coming off the seat….what the fuck are you doing?!” hahahahaha
4:05 damn Alex how can I get my glutes bigger without my thighs getting bigger like you I always feel my adductors and hams
Good call Frank zane talked about this exact hand position when doing incline pressing in one of his classic training routines
Great tips! I know a couple of people that struggle with painful shoulders, so this might come in handy for them.
Also, you seemed much more natural and relaxed in front of the camera while explaining everything on this video. Stuff like showing more facial expressions, hand movements, a bit more body language etc. It gave me the impression as if you were actually talking to someone.
(edit: typo)
I know this channel it more about hypertrophy than strength, but I’ve previously done heavy (sets of 3-5) incline dumbbell press as a bench accessory, the theory being the independent weights even out any asymmetries and the incline obviously stimulates more of the pec than you easily tap into with bench. Is this sound or foolish? Seems a lot of people do them for bench accessory, but if your sole goal is a bigger bench, are they recommended?
Hey, Alex. Is there any alternative of rack pulls (massive trap builder) as a calisthenics athlete? Or do you recommend sandbags and carries
This is what I be trying to tell people but no they rather argue for an hour in the gym wasting both of our precious workout time they be coming up to me
this guy is clearly one of the cleverest fitness instructors on youtube. Always good advice
This week i have done 5×6-8 bench incline bench 3x-6-8 and then two at a lower weight. Second chest in same week workout was 4x bench press (not including warmups), and then chest dips with green band for 3×3-5 (all i could do and not the best form). would that be enough to make my chest grow for this week. im going to make a log if it does grow ill keep it the same if it does not im going to lower or increase the sets done. im at a 40 kg bench rn 88 pounds had a hard time working on my chest so im commenting if this is good since im benching more and still doing my accesory work(aka working on my arms tricepts and shoulders) i would say im more novice
I think a 40 second intro for a 6 minute video is way too long and frustrating.
I like pausing at the bottom then trying to explode up as quick as I can. I love db benching, it feels more natural to me than barbell.
Hey Alex, when i’m doing dumbbell benching, my forearms give out first. Dumbbells in my gym are pretty much fat handles, they have a very thick handles and i have a small hands, so maybe that’s why? Any tips for this? Thanks
Cool excerise mountain dog never done incline press like that with a neutral grip going to give it a shot on sunday thats my chest day
“Getting it back where it belongs”. This sounds like music to my ears as a Flemish nationalist.
I’m doing upper lower in a concurrent method like Alex preach, and man I’m getting results
So for DB shoulder presses, the thought was having elbows out wide hits more of the side delt. Is this not the case?
AlphaDestiny. Do you recommend using fat gripz for pressing overhead?
@ShitryWheel I would suggest going up in weight each set. Even if its only like 2.5 pounds. if you use the dumbells then you cant i guess. although what you are doing i can see how it would be a little harder
Is back and down in shoulder blades? Is it at the same time or one at a time @ATHLEAN-X
Kinobody flares his elbows and does half reps on dumbell presses all the time, injury bound to happen?
But its hard to retract the shoulders in the dumbel exercise unlike the bar bench
Hurt my ac joint 2 month ago.. Can’t really train the press.. Maybe the neutral grip can help me
Sir I am a beginner and I need a workout chart please help me related to this…..
Hey just a suggestion but I would appreciate a lifting motivation vid with an Amon amarth song for the music. Not that I think you take requests or anything I just think that’d be awesome:)
Tested 30 and 45 degree incline presses many times and I always got more DOMS in the upper chest after doing the 30 degree press. 45 degree presses always gave more DOMS in the front delts and doing the press just didn’t feel good in the shoulder joints. There aren’t any 30 degree incline barbell benches over here, only 45 degree ones. That’s why I have to do incline presses always with dumbbells. That doesn’t matter too much since EMG studies show that dumbbell presses activate more muscle fibers in pectoralis major. For a couple of years I’ve been doing only decline and incline dumbbell presses for chest and no more shoulder problems and my chest has grown more than ever.
Sab se pahle to sir mai aap ko thanks kahna chahunga. Ke sab ko ap train kar rhe hain. Sir maine abhi abhi suru kiya hai to mere liye kya advise hai wo bataiye olz
* i dont have acces to make my own food, mom does that lol. so i eat what i get!
My elbows pop when doing close grip, i have to shorten the range of motion to not feel it pop… solution?
“I know alot of people right now, are sittting like this watching the video.” ������
Thank you Jeff I really enjoy your videos, they are really helpful.
I think dbs are great, however, a lot of BB guys do them and I rarely see ppl do OHP, but it should be the first in ANY shoulder training.
The standard bench press requires you to stabilize your shoulders by conctracting the part of the traps that is in the center of your back.
Guillotine press requires you to stabilize the shoulders via shrugging the upper traps to your ears and isometrically contracting them while pressing.
You must do the guillotine on a flat bench and you don’t need to arch, just use the traps as protection. The next step is very important also: you must SLOWLY build the muscles of that pattern and once you’ve done that, then you can think about increasing the intensity.
The pattern is very similar to what would be a stupid street punch, but it must be controlled and conscious. You must be able to feel the stretch and the conctraction, this way you can be sure that you are training the muscles without destroying your joint.
There is no reason why the guillotine bench press (done correctly) would do more damage than any other internal rotation exercise.
If you do conventional bench press wrong, you get injured. If you do close-grip, wide-grip, underhand etc bench press wrong, you get injured.
If you guillotine press wrong, you also get injured.
The guillotine press makes sense both from an anatomical and bodybuilder perspective: the chest attaches on the upper part of the biceps and goes from there to the sternum and if you do the “abdominal and thigh” pose with your hands behind the neck you’ll clearly see the chest fibers going from the region of the shoulder down to the sternum. Training in that pattern is a great way to isolate the chest because you are using the muscles in the way they were supposed to work.
Much love:)
I did the incline press today. No wonder it felt too much in my shoulders was doing it at 45 will test 30 next time.
@JeetSelalAesthetics Sir Whats the name of the Song from 0:01 to 0:26?
Thank You in Advance Sir and Happy New Year 2020 Sir to you and your family…Keep up the Awesome work Sir….
Great video. I have been bench pressing a lot and have noticed that I rarely feel it in my chest after each workout. I usually feel it in my shoulders (delts), which now I can see that it’s probably because of my bad form. I have tried pinching my shoulder blades and lowering my shoulders but I don’t know if I’m doing it right…but I’ll focus on that some more now. Thank you.
Full Body Workout Routine.. Which Muscle Train 1st, 2nd, 3rd, etc.??
ive always done this instinctively. they save your shoulders.
people are afraid that itll work your triceps too much, false.
Nothing makes me more happy then when I watch your videos and its on a topic of something I’ve been doing for years and been preaching to my friends.
By the way, love these old format videos with your in the gym and adding commentary. <3
Jeff you’re the bomb keep up the marker work I was just wondering about these the other day and you hit it right on
Thx. I was doing this exercise wrong. Will test this the next time.
Personnly i touch my shoulders with the dumbell while taking the bench form! And i focus on the stretch in the dumbell bench chest press because there is no squeeze any way i’ll use crossovers for the squeeze or the dips! Also i will use negatives! And remove the stretch reflex and mechanical advantage! For shoulders nah, barbell overhead press, dumbell flys with thumb up to flex my guns! And upright rows with dumbells and the bar deppends on my forearm strength in that day! Xd and wrist always above the elbow in the upright row since i focus more on the squeeze, if you do elbow up, first you are not doing full range of motion, second you can’t squeeze because you’ll fuck your shoulders �� and ofc i do some shoulders stretch exercices!
30 degree is also Chance to injury of neck back bone… please more specific on this topic you can’t say it this is good
https://www.youtube.com/watch?v=ebOots24nKA contradicts himself
The average incline press in the Gin that set you can’t move it as 45° I think 30 is perfect maybe even 25
I tore both my pecs about 18 years ago and I went this hand position to help avoid any more injuries. It does help.
Losing tension on the pecs at 4:55. Wouldn’t you consider that to be sub-optimal?
You are amazing! When I have questions about my lifts, more often than not, I can find an answer from ATHLEAN-X that is always technical and informative!
When am Gone To Gym Then suddendly i searched for some guidence About Gym..Then Fortunately Ur Video Come under my thumb…Then from that Day Am follows U…����u Great
Good breakdown and the marker is very helpful. I’ve used the 45 degree angle for years (I’m 60) and am happy to learn that I can drop the bench down a little and get better results. Probably will be easier on my shoulders too. Thanks!
Glad I found you mike. Your the fucking most honest guy on this youtube shit. Keep making good videos man. No fancy science just straight up knowledge and experience. Great shit
Jeet bhai eik sawaal hai yaha par.
Inner chest mei koun se exercise aur variation hai jisse inner chest ache develop hoo aur chest good looking lagey.. thank you
It’s so hard keeping your scapula retracted when your pressing dumb bells.
you seem to have very good videos and information, now you have another subscriber: )
Athlean-x has one of the best natural physiques I have ever seen
When I keep my shoulders back to properly activate my chest it hurts my back in between my shoulders blades. Any idea what this is and how to prevent it?
I’ve been doing bench for quite a while, not realizing a few small tweaks could make it significantly better. Thanks Jeff!
To be honest doing elbow flared out super deep stretch light weight on incline dumbbell is insane for pecs. Never have gotten such a squeeze on pressing movements. I think Its fine if you go light and are careful
Ye variation main pichle kuch time se kar raha hoon but chest me koi fark nahi pad raha hai
can i do 3 sets of the chest press machine and do also 3 sets of the incline barbell bench press in the same chest workout? or is that overkill on the upper chest?
i will try the shoulder thing trick tomorow and see the difference.i always knew something was off as i couldnt feel much at the chest and always felt at the shoulders when i bench pressed.
I do DB incline exactly like him and look nothing like him. Either you’re lying or I’m lying.
They should really add that to the Narcissist test. Do you do your chest workouts on fridays… or sundays?
Really loving this, Lawrence. It’ll not only MAKE us strong, but KEEP us strong.���� Thank you for ALL your help.
The only thing missing is the “ideal” way to get them into position. I also prefer 12-15 rep range for these with slower paused reps
Hey doc, question time: so I usually don’t lock out on my incline or flat bench presses because I find it throws my scapula too far forward and I have to focus on pulling my scapula’s back on every rep. Does that mean I’m doing something wrong? Should I be pulling my scapula’s back every rep?
@Richthor1889 Sorry to be rude, but what the hell are you on about? You use an incline bench press for your legs?? What?????
Great video learned a lot about the dumbell incline press, would be great if you were to do a video on the barbell variation.
This makes me happy, because I have “accidentally” adjusted for this “on my own” (but I have learned a lot from this channel, so hence quotation marks). I’ve found that whether I am on the bench, or using cables, sort of pushing my chest forward and shoulders backwards before the lift, puts a better and more isolated amount of stress on my chest. Glad to hear to science behind why! Thanks.
And I am still convinced that you are
LUKE SKYWALKERS brother!!!!!
Is this a good exercise to get rid of man boobs? I’m fit in general but I’m desperate at this point to fix those.
I’ve always hated the gym because of the uneducated people telling me to do exercises which did more damage to my body than build any muscles. After a few years of quitting, simply because I’m scared of injuries, I started working out again after watching Jeff. I know now that I’m training safely and I’m even giving advice to others at the gym! Thanks Jeff, you are amazing!
Mera sawal hai sir chest gup kese khatm kr sakte hai please reapply sir
That shoulder push back and down part really helped me with my problem haha! Now I no longer feel all the weight on my shoulders and I started to do more reps towards chest.
GREAT [email protected]!BEST VIDEO.NOW I NOW WERE TOP PUT MY BENCH AT HOME!!!DO MORE VIDEOS LIKE THAT
Same with Dumbbell Rows “Secrets” epic content Sir Spartan Leader!!!
The explanation of the angles and where they effect your chest makes perfect sense now. That had been something that never quite clicked. Thank you!
Did you wake up, look at yourself in the mirror, then pick the t-shirt? The saying and the t is fitting.
Banch ki angles samjhy m nh aye aghr hosaky to to gauid kar dyn 40,60,and 80′ wali
sir bench kay angles kis tarhan pata chalain gay because bench par angles likhay nahi hotay is par vedio bana dain
How many degrees is your typical fixed incline bench at the gym? 45 or 30?
can someone help me build my incline its terrible for age and my position in football, i work that life a lot but no results, please help. im a tigh gaurd, age 15 benching 135. need help BAD
Your videos are awesome! Question. Ideal rep range is 10-20. If my first set is 13 reps, 2nd 11, 3rd 9 and I finish with 4th set at 7 reps is that proper rep range assuming I’m 2 RIR for each set?
Would you be willing to do a video on facepulls? I honestly am not sure if i am doing dumbell face pulls properly.
Can you share the list of major researchers studying and researching on the variations of exercises to get the knowledge in much more detail.
Whenever I need a Expert advice, I watch ur videos. Millions like jeet sir.
Sir how do i take training online plz i am doing work out past 4 years afcoz my boady is change but my belly fatt not going my weight is 78.8 and my hight is 5.8 age is 46
I only have an exercise ball not a bench..does any1 know how to work your upper chest because when u do it i only feel my shoulders not my chest nd ive tried going lower too?
Dr Mike can I get the same gains from dumbell and barbell pressing as with hammer strenght Machines?
Sir after long layoff explain about strength training because layoff restart feels like hell pls make a video how to get back on track in short period
Thanks for u r advanced training tips
Love u bro
wow i came across this while searching for the proper way to eat sushi. O_O
Jeet bhai me bhut knowledge bhara he…… Nice jeet bhai….. Aise he video late raho
@iso9001sp this won’t help you lift any more than you can flat. Incline is hardest, then flat, then decline. You’ll always lift more flat than inclined
Great stuff as always! I’ve never tried underhand db press!
I discovered the following routine that seems to be working really well:
10 floor db press, but at top slow lower to fly.
Overhead, close arm pull with one of the db’s; if too easy use 1 1/2 reps x 10.
Single db squeeze press.
Repeat 3x
Then cable cross over drop sets 3x.
Good soreness w/o shoulder pain and safe!
Bhai bally ka side portions ka fat loss krne kelia kuch bataia nah
Jo gym 1 sal se kar raha hai.o inclain dumdel press aise kar sakta hai jeet bhai???,
Bohot hi accha explain karte ho Bhai
India mae trainer maal bechne mae jyada interested hote hae
Ya bohot costly
thanks for this Jeff! Now i had a better understanding with the angle positions for bench workout.
I forgot my gym trainer’s face after watched jeet’s bhai video. you don’t need a trainer if u follow him seriously
Ive got stuck for 4 years,until i saw the “rounded shoulder” video.i love you so much,jeff,i love u so much
The other day in the gym I was doing the incline bench DB press. Bench was set at 45 but I felt a lot of strain on the front delt. Reset the bench to 30 and it made a HUGE difference!
Woooow kya deep science ye tho koi american hardcore trainer bhi nahi samja payega
Thanks for the vid John. Debating between a slightly angled or completely neutral grip swiss bar.
I see in the vid your grip isn’t 100% neutral and palms facing (elbows slightly flared) would you say there is much of a difference in pec vs tricep activation between the two or enough to make a choice between the two bar grips mentioned above?
He asked “helpful”. I’m like helpful! This blew my mind. Thanks Jeff.
What do you think is a reasonable difference between barbell and dumbbell bench in terms of weight? Like percentage?
I did 230 for 3×3 paused barbell on Sunday and yesterday I did dumbbell bench for the first time in a couple years and I did 85s in each handle (neutral grip)
It’s cool to see Jeff in old videos. He got a lot better at talking to a camera lol. Great channel
I found that last point very surprising and also interesting.
Abe sale Hindi bolna ye kya English English khel raha hai pura Hindi bol
jeet bhai.. ive been going to the gym for almost 2 yrs can i try this variations for my upper chest because my upper chest is very weak.. please give me a fair answer as soon as possible.
Yeah I like to have my hands a little off parallel Laurence for the dumbbell press it’s just what works for me and that’s the advantage with using Dumbbells like you say you can get in the position that’s best for your body MINT
Here to talk about the benches angle of the bench for the bench press
I guess the real question is can you get most of the flat bench benefits with less shoulder risk doing a slight inclineas Dorian Yates always suggested. I use a cage for flat bench and restrict range of motion to about 1” short of touching my chestabout 90* angle in the arms.
Or like Arnold, arguably the best upper chest, said ” I did sets at ALL of the angles to completely work the chest”
wtf Jeff looks older 7 years ago than he does now, he looks super young now amazing
I definitely agree. I started doing that about 6 months ago. And removed incline fly as well. It gets better results and no shoulder irritation.
Saw people half rep 100 lbs shoulder press, meanwhile im doing 60 to 70 full ROM for sets of 5 to 8 ��
Sir…. does incline.. decline bench press.. works the same as incline and decline pushups?
Great, I was searching for a video just like this. # oldiesbutgoodies
im barrel chested my entire pec points basically upward, so to actually feel upperchest i have to use a steep (45deg or more) incline angle. for probably a similar reason ohp does a good job for me as well
So how does the angle of your arms differ lets say compare to incline bench press with a full bar? should your angel still be 90 degree then push up or is it a little deeper than that? I only ask because I see here in this video you hit 90 then push out. Thanks.
it really does help concentrate on the pecs more. great grip placement and great pump! thanks for tge continued tips and knowledge!
Are you lean? Cuz im kinda lean i`ve been working out for about 2 years im 15 almost 16 and i train on my incline with 110lbs and its ok ^^. You are only 15 man, you have lots of time to improve yourself, there are ppl 25 years old who bench less, however you can start doing 2 strength sets 2×5 reps with havier weight and then psychologically the normal weight will feel lighter so you`ll max it out and you`ll gain more strength, try it out, worked for me..
Lovin’ these videos, keep them coming please…I did have a question however, would you happen to have any advice for the elimination of very stubborn excess skin? I used to weigh in excess of 300 lbs and now I’m 184, 21, male, and there is a huge tongue like slab of flesh covering the lower abdomen. This thing is the bane of my existence! Please help.
I tried this form over and over and over again and i still feel it in my front delts alot
my first video off your n i subscribed..i wanna be that ripped
Thank you very much for the video! I tried it today. Greetings from Germany
What are some of your favorite chest exercises? I did a video awhile back on my favorite chest exercises. Here is the link; https://youtu.be/gUP1SOWrZ9g
Thanks to Dr. Mike, there’s no need for any other YouTube channel. What a tremendous help all your videos have been!
There’s also another way of getting shoulder pain from benching even if you do correct form and that is to have long ass forearm and short upper arm which even as a thicc boy, no matter if it’s a wide grip or narrow grip, will make my elbows sink waaaay below perpendicular. The pain gets so bad after a set that you can barely do one rep on the 2nd set with the same weight.
I said fuck the bench press and found alternatives such as reverse grip bench and floor press.
Now the only issue is that if I ever wanted to compete in the future, I’d need to get thick as fuck to prevent my elbows going below 90 degrees which causes the impingement or whatever.
The weights are adjustable. The plates stack inside each other and therefore save space eliminating the need for seperate dumbbells.
@KarenGeninatti If you dont have 3 extra minutes for information that might prevent injuries or other important information, then simply dont view it at all.
I see this dude a lot at a gold’s gym in San Antonio. Is that where you’re located?
How about showing the correct way of executing the exercise?
Well that move is to late for me. I tore a ligament in my right shoulder. Getting ready for surgery soon. But thanks John
If I use toasters instead of Dumbbells there’s an increase of gains?
Sir plz ye btaen k bench k angle kaunse shi hnge normally for upper chest?. Coz mujhe 1 yrs hgaen hn gym k
john your advise in general has helped me train injury free for a long time now…..much appreciated for this one as well.
@KarenGeninatti i totally agree with you man… he talk to much, but his upper chest is too shallow
I hate how at my gym the incline is 45 degress. for now on, i’m doing a low incline on the powerrack. I can still get a spot too.
@itsRyanLiew Vegatbles nd fruit, and cardio. But keep doin nuscle work outs (toning if you just want to maintain not build) but at the same time eat protein and carbs e.g. pasta, fish (tuna works) and potatoes so you muscle is maintained. Hope that helped mate (:
Mike you would definitely look better if u trimmed down the lower parts of ur beard!
Constitution Day and US Citizenship T-shirt Is Available Now �� American Pride ��
https://www.amazon.com/dp/B07HBRQGZF
Yes sir get me those gains as I’m gaining fuckall doing my own thing ������
I have been experimenting with incline dumbell presses lately, and i have found that if i start of going around 30 degree incline, pick a weight i can do 10-12 times, then right after i have done those 10-12 reps i put the incline up a notch to about 35-40 degrees, use the same weight, do 8-10 reps. Then after i have done those 8-10, i put the bench up to around 45 degrees, same weight, 6-8 reps. i have found this to be a great way to target upper chest.
I would be interested in a 45 degree back extension instruction. I find i only feel it in my lower back and am not sure if my technique needs fixing or if the exercise just isn’t for me.
Hey Alex, I’m pretty much of a beginner in lifting, I already chose the compound to be my only go to exercises, but I’m wondering if its better to do 5×5 or 4×8-12? There is just so much different information given on youtube, I’m fucking confused to be honest haha
Sry for my english btw, I’m Austrian…
JEFF STOP GETTING SO UPSET ABOUT PPL DISSING THE INTROS!!
WHO GIVES A SHIT UR DOING A GOOD JOB SO JUST FORGET IT
PS I PERSONALLY THINK THEYRE GROOVY AS FUCK
idiot it must more then 90 degrees! ask bodybuilders who make bodybuilding 30 years or longer
I’m currently in week two of the AthleanX program. I travel a lot for work, every other week average. Any recommendations on keeping up with the program and diet on the road? Does it kill me to skip a week of the program exercises on the road, and make it up when I get back.I have limited time when I travel so I usually go for a 20 minute run ad do ab work.
Interesting and can use this info as I have to use db’s as I don’t have Olympic plates any more
1:43 “This is a pretty large muscle”
Lol yeah just for your Jeff. Just for you
@KarenGeninatti If you don’t like the intro skip it. There are people who wants to read those intros. And those who don’t they just skip it. It usually ends at 0:35. Thought it will might help you.:)
Would you do a video on doing the exercise called the good morning?
show how angles can train different parts of the bicep and triceps
Jeff there is one question that I can never get a straight answer on with regards to chest excersies. When doing either a press of a fly where should your shoulder blades be? Some places I read they should be back and down with slight arch in the back, other places I read you should be flat on the bench. You do a great job of explaining things in your videos. Could you maybe make a video for correct form?
i stil dont understand how the thumbs up technique works, is it jus the position of your hands? or do u not completely grip the dumbbells?? in this vid jeff doesnt grip the dumbbells
Very well explained.
Good to see someone with the knowledge of the physics behind it and the results to prove it.
The thumb up technique made a BIG difference in my work out. wow, nice detail! THANKS Jeff
Purchased your AthleanX program last night…I guess time will tell if i’m serious about changing the shape I’m in, or just want to ‘cry’ about it. (Even at 49)