1. Switch from traditional “famous” bench press to inclined dumbbell press as main exercise 2. Adding another push day on top of regular weekly training schedule 3. Do seated instead of standup chest fly in a drop set fashion
Lately my bench is going out of this world, last month I struggled with 60kg as a 1rm and today I did 60kg 7 times! I’m gonna continue bench till I hit the 10 rep mark and than I will happily enjoy your tips :)
great progress man! make sure your form is proper so you don’t injure yourself when you inevitably do heavier and heavier weights. i learnt that the hard way :/
I trained chest like this when I first started working out rather than just benching like everyone else does when they first start, and thanks to beginner gains and proper exercises my chest is my largest muscle group to date
You definitely want to add a Power Twister (a bar with two handles and a spring in the middle) to your chest routine. It gives an amazing pump and contraction to the pecs. Pec crunches also work well. Just hold a barbell with fairly light weight just above your upper pecs / neck and do crunches. It's all about getting that peak contraction / pump, and those two I find work great.
I was doing bench pressing at the start of my journey, and for months seen no progression was still struggling on the same weight. With practising form, I'm now seeing lots of progression. It's all about form, but also mixing up your chest workout with dumbbells!
Try the pump on 6 sets of cables, bench or dumbbells. 2 heavy 6 reps, 2 hypertrophy 10-15 reps and last 2 sets 20-25 reps for pump. Do them as slow as possible.
You're my gym motivation bro, just went through a breakup. Im an ectomorph and gained 2.5kg in one month and already see results! Thanks, appreciate all the videos you make
The incline dumbbell press is also key for correcting chest imbalances! Using a barbell often hides the difference making it harder to solve further down the line.
@@89kilemal Depends for how long you worked on dumbells tho, see it takes months if not a year to correct those imbalances plus I'm speaking from personal experience I switched from barbell to dumbell for the past 4 months and honestly is the same game in terms of strength, I tend to have a genetic limit I think don't think it's anything to do with plateaus because I remember I hit the same numbers on dumbells few years back not being able to go up in weight but this time I'll make sure to be consistent only with dumbells and dumbells only, strength game is an endless one it requires patience persistence otherwise you'll get stucked forever.
@@Snusblues bro you seriously shouldn't be that ignorant, have you even researched about this? do you even go to the gym? this is not mike o'hearn who you are calling a steroid user. He has a very very doable physique, you can look as big as sean nalewanyj naturally, just gotta put 7-10 years of hard fucking work
Great video, you are making my days better with these educational and funny clips. I started to work again on my body before summer, now in much better shape. Exercising can be really hard sometimes, but it always makes me feel better. Last year I had almost 400 lbs in bodyweight. One day I just started moving more, then slow running then I started doing weighted exercises and I was eating clean by following meal plan I got from Next Level Diet. Today I have 250 lbs and I am happy like I never been in my life.
Joe you are literally a fucking legend mate , the way you have grown and blown up is unreal and well deserved. These short to the point videos are class and I think you make them so relatable to the average gym joe that it just helps so much. Keep grinding mate, 1 million is coming fast !
what helped me is just doing pushups at various points throught my day. wake up in the morning, do a set to failure; just ate my dinner, do a set to failure. consistently practicing the pushing movement helped me build a powerful mind-muscle connection with my chest and made my push-sessions in the gym far more productive.
You inspired me. I were a bit fat and even if i'm 52 now, since last september i've lost almost 17kg. My body fat is around 17%, quiet a succes for me. My muscles are growing and i'm fuck happy. Thx for your motivation. Mirko
Before this video started, I was literally hoping he stopped flat benching as his main exercise and seeing the video now it’s true! Prioritizing incline dumbbell blew up my chest, and targets the upper chest more as well
do you think I can do flat dumbbell press as my main pressing movement, and incline as a secondary? or should I do a more upper focused session and them mid focused session per week
@@Dontrolling nah i feel it in my chest, and i use a wide grip, but my delts are massive lmao. They are so well developed that they can handle the whole weight of my bench, so my chest gets understimulated. Thats why my ohp and bench have pretty much stayed the same lol. I never did flat bench. I started off doing incline only. Its actually a shoulder dominant exercise. I've done flat bench like 3 times in the past year,
I think the key here is not to focus on a single exercise and listen to what your body is saying. If something doesn't work, change what you're doing. Also on bench, given your lanky arms (I have em too), you could probably widen your grip a little to get a bit more out of it.
hey Joe just to let you know, You are the biggest motivation for me in my intire life I'm greatful for your content it inspired me to start working out at home and it's going really well God bless ya❤
I'm 47 and started doing a very similar thing and saw amazing progress instantly, with size and power... I haven't done flat bench in years as the flat bench was messing up my shoulders too.
Try doing Floor Press next time, it's the safest form of "flat bench" as you're doing it on the floor there's no risk of injury to your shoulder nor rotator cuff tear.
the tradeoff being you wont get that big stretch which is the most muscle promoting part of any exercise, which is also (most likely) why he liked the incline dumbbell press better as you can get a bigger stretch with dumbbells than with a normal bar
Chest is the hardest grow because most people don’t know how to target a chest and on their presses they mainly just hit front delts. Normal barbell bench is more advantageous for delts. You need to be angling your hands and coming across the body to fully hit chest .
i always felt the same thing that regular benchpress didnt activate my chest , only arms got tired, but i did it anyway because its most common exercise that everyone does. love the video , i will try it out for sure.
i litterally did all these things one month ago and the results are coming . in particular the switch from classic bench press to incline dumbell press changed the game
I think the bench press is all about doing it in a way that you feel comfortable, I went from 60kg max to 90kg in 6 months. I only weigh 65kg and I’m 5’8 but I did find when I started doing incline DB bench it really grew my upper chest which is where most people lack so great advice. High and low Cable crossovers are also another great chest workout to include
mate I'm in your SAME position. I was a skinny guy and now after like 7 months of (trust me) REALLY HARD WORK in the gym and eating I got insane progresses. I gained 10 kg with the same low fat percentage, which means I got a lot of muscles ,but... my chest... I have to say that my chest was terrible but even if it grew in these months, it's by far the worst one. I hope this video will help me. (btw I LOVE inclined dumbbells press) edit : I forgot to say that your chest now is just insane
@@IllDKManu Im skinny rn went to the gym for about a month and a half and I gained 2KG but I really feel like 3 days of work is not enough, u recon i should add another one?
@@hamzzdz61 I'm glad you asked because after 4 months of normal training (3 times a week) I decided to start going to the gym 5 times a week and in the last 3 months I saw the biggest results. But if you wanna do that you have to start eating a lot more which isn't easy at all, especially if you do it in a healthy way. Remember for a skinny guy more gym doesn't necessarily mean more gains, in fact if you don't eat you start burning the fat that you lack of and then the muscles
totally agree with you, to everyone watching , follow this. I was skinny too, your progress was really similar to mine, tbh I grew a lot faster, and now I bench 225 for reps. Like u, I love those seated flies, so much mind muscle connection and mega pump. incline db press is a must, and I also implemented a push day. keep going you re doing amazing. cheers from pt
Joe. This exercise absolutely kills. To anyone reading this if you haven’t been able to feel a good chest pump, do this. Your chest will feel like an air balloon 🎈
@@adambainbridge4539 It's one pillar for hypertrophy, but there needs to be more than just the pump, you should definitely strive to get a good pump in the muslcegroup that you're working.
You're my biggest inspiration to taking working seriously for the first time in my life, thank you so much, eagerly waiting for each upload, keep doing what you do 🙌🏻
Joe Fazer Chest workout plan to grow chest -Incline dumbbell press 4 sets | 8-12 reps (recommended 3x per week on upper body and push days) - Seated Cable flys 3 sets to failure, drop the weight by one each set (recommended 2-3x per week on upper body and push days) Remember to progressive overload, and take 2-3 minutes between each set to minimize fatigue.
Heres a solid tip about the inc dumbell press, if u have difficulty on focusing both your pecks at the same time, u can do 1 peck at a time, allows you to focus much more and get a much better squeeze cuz your not multitasking
I think the flat barbell bench press is the greatest upper body push builder. I think the issue is not the exercise itself that caused the lack of gains, or progression, but more so to do with HOW you perform the exercise (grip width, how low you bring the bar down, how far you push it up, appropriate loading to target the chest, rep cadence, back arch, what part of the chest you bring the bar down to, elbow flair positioning...and so much more). It's a complicated lift, and it's also easy to rely more on triceps and shoulders when lifting too heavy. That is the real reason why dumbbells were more effective for Jack, because they almost force you to use more pecs as you have greater freedom of control and you are forced to use less weight by default.
look how long his arms are, 1. he has to go a much farther range of motion and 2. his triceps were probably his limiting factor, meaning that his chest never got a good stimulation. It all boils down to what works for you. Him not doing bench worked for him, but it definitely isn't universal advice
Im just 1 month hitting the gym and apparently im already doing the right exercises. My chest is actually even bigger then the rest of my body what i guess isnt a bad thing. So thanks for the reality check Joe!
you got me so hyped up man, with the part where you told the incline dumbbell stats, you may wouldnt believe but it was exactly 24 for 9, i will definitely start spamming them now and comment there about my future bench max, currently its 90(kg)
Hello Joe, I’ve been training my chest for 8-10 months now and I finally see the best chest exercises from you. Thank you so much! I’m going to use that and try your routine as well.
I’m glad I’m already doing this. Started working out seriously for maybe 3 weeks now skipping bench and sticking to dumbbell press, cable flys and such, and I’ve already noticed my chest shape improving and it’s size. Gained 4lbs of muscle as a skinny ass dude in 2 weeks
If you add the incline db bench press as your main movement, you maybe should use a low incline and a middle incline, depending on your arch. To hit more of your upper chest muscle fibers and more of your middle chest muscle fibers.
I didnt do bench press at all like for 2 years now i fell in love with the competition with your inner ego of pushing more and more and my chest really grows right now.
My tips for getting a big boy chest: - Switch up between pyramid and 5x5 I noticed that my bench wasn't going up because I would always train with 5x5, so for months I stagnated at 90kg 5 by 5. I wouldn't test my max because I was afraid of injury, especially after suffering a deep chest injury from football earlier in the year. Anyways, few months back I started trying out pyramid and since then I can quite easily push 100 5x5, I'm doing a couple sets of 110 by 3 as well. Next chest session, I will challenge myself to push 120 for at least a rep. You need to test your strength, lower weight with high reps is not enough to grow your chest. - In addition to this, I've been doing 6 variations of 15 push ups since January - body weight is an incredible way to increase chest strength. - For each chest/push day, ensure that you are activating each part of the chest, include exercises that activate the whole chest through incline, decline and base. My favourite decline is decline bench, use a smith if u dont feel comfortable with the balance of the weight. Similar to Joe, incline dumbell press is great for building. Lets get it boyssssss.
I get way more use out of the machines than I do free weights. The only barbell exercise I do is squats 3x8 and heavy. Everything else is a hammer strength machine or cable machine.
I’m currently 74kg and 6ft4. Aiming to get to 80kg by mid June. Doing a consistent 5 day split in the gym and using your bulking tips, considering I’m also a skinny mf by genetics. So far gained 1.5kg in 2 weeks so it’s really working! Thanks for being a legend mate
@@lonelymaneditz3313 Depends on how old you are. I was extremely skinny as a kid at 6ft 3, when I turned 18 I was 65kg. Now I'm 26 and 90kg, age does play a big part in your weight.
my right side has been weaker ever since i broke my collarbone 3 years ago. my right pec is slightly smaller than my left because of this and adding an extra session dedicated to it is helping a lot
In December of 2021, my bench max was 205 lbs. After lots of hard work and dedication over the next few months, now in April 2022 I’m hitting 275 lbs as my 1rm. As long as you stay motivated and put in the work, you can most definitely improve.
I clicked on this thinking Id get typical advice instead of hearing someone echo my exact experience with chest. You have a new sub. Tip of my own: you can replicate the seated fly you are doing WHILE doing incline dumbell press. Focus on slow eccentric with a close grip, opening to a wide stretch at the bottom...then copy that movement back up...go from wide stretch to close grip then push. 90lbs like this feels harder than twice as much on classic barbell bench.
As soon as I switched from flat bench with bar to dumbbell using "Reverse Pyramid" weights...it made an immediate difference. I do both inclined and flat though. Inclined is far harder and I have to drop the weight to do the same as flat. Just turned 55 and for the first time in my life, I have at least some chest muscles! LOL
I was also in this same situation and it wasn’t until about a month ago that I realized my benching form was off. I kept my shoulders rounded which resulted in a lot of arm strain and not much chest growth. Since then I’ve been loading my shoulders and rolling them back before benching and I’ve seen a lot of progress
I also switched to incline dumbbells before as my main movement and my chest changed significantly, making it look bigger and fuller. I also had a problem like joe with the flat barbell bench, I can't barely feel it on my chest before. But after spending 7 months of prioritizing incline dumbbells and barbells, my mind to muscle connection on my chest has drastically improved. I love doing flat barbell bench press now and my chest gets really stimulated. Also check out seth feroce's "chest workout tips explained" video. His form on incline dumbbells is imPECcable.
The tips are pretty incredible and will definitely be very helpful for any beginner that will come across this content. I never flat bench pressed. Dumbbell presses are my best, because they contract my chest muscles more than bench press. For cable fly, I still prefer the standing version over the seated version, because my range of motion and muscle contraction is way more better on standing fly. But then, standing requires one to master it’s techniques and strong lower body, in other to perform is better. Keep up the good contents mate. Much respect ✊.
I’m a young lifter and my bench always sucked and me just doing more chest exercises has rocketed my strength. 6 weeks ago my max was 135 and it was a struggle and now I can rep that for 10 and my max it 165.
I’m someone with a lot of dietary restrictions that makes it hard for me to bulk and whatnot but I started using some of these exercises in my workouts about 6 weeks ago and I really see some changes!
I had the same realization, but now my first main lift is DECLINE! Go in the mirror and look at your chest activation when you press down, its insane how it uses 100% of the pectoral, and then incline press for sure, I dont even do flat bench anymore for the same reason it barely activates the chest and hurts my already weak shoulders. Not for everyone, but for a lot I feel is a big game changer!
There’s a reason the barbell flat bench press is the king of chest exercises. Just keep grinding with flat bench. Develop better technique, progressively overload slowly and maybe try pause benching. Use the incline db press as a secondary movement. Both compliment each other extremely well like bread and butter.
When I switched to dumbbell press, everything changed. In 5 months I got to 45kg, pushing for 50kg now, the heaviest dumbbell in my gym. I'll have to switch to a bigger gym soon haha
I’ve changed from the upper/lower split to full body splits 3 times a week with a running and swimming day added. The first and last full body workouts of the week I would do flat bench, 1 warm up set of 12-15 reps and one of 8-10 reps. After that 3 working sets of 5 reps. If those 5 reps are succesful, I would add 2 kg’s. In 4 weeks I went from working sets of 95 kg to 110 kg’s and I even got covid after my second week. It’s all in the writing down of your numbers and pushing yourself. If you know you could do 100 kg for 5 reps, then 102 should not feel out of this world.
I have the same problem too bro...my genetics on my chest and arms are really sh*t but i work my hardest every day ( diet , progressive overload, etc..) to get there..you are really a motivation for me because im going through exactly what you went through with bad genetics too... however i cant say anything that it doesn't wrong because im callisthenics athlete with really big progress in my physique and strength which i couldn't see in the gym ( not at all😂) but my genetics always disappointed me with that lagging chest and the brachiallis- biceps which are genetically bad..im not going to lie , my arms are way bigger and my chest too and i can finally say after falls and hardwork that im finally confident and ripped...
Haven't been the gym in over a month and just come on youtube and seen your video and now it's motivated me to get back in there and go tomorrow!! Belter video mate
I've also always struggled with benching. When I was 19 I maxed out 200kg Deadlift and a 160kg squat, while barely moving 65-70kg as a one rep max bench. I'm 27 now, started working out 7 weeks ago. Mental health is finally good, so I'm sticking with it this time, hopefully for many years to come. Already back up to 170kg Deadlift max, 100kg squat, and I've incorporated way more push in my routine, and worked on really proper benching technique. Started out not managing 50kg on a 5x5 by training week 4, started adding more push, and am already up to trying 65kg 5x5 on my next session after finishing the 60kg 5x5 strong by week 7. Incline bench and incline dumbbells and more tricep work is definitely worth it for getting a stronger bench. We're all gonna make it, brah.
Joe, recently been subscribed and all your vids are so motivational looking at your older self reminds me of me, been going to the gym with a PT twice a week who's been so helpful, when i think i'm done he's pushing me to do another set, and in my mind i'm thinking i cant do it, but hes so encouraging and pushes me to my limits and more, it's been amazing I've always been tall and slim, so decided to make a change and get a better start with someone who knows what they're doing I am 6 ft 1 and was weighing around just under 67.5kg, and in 4/5 weeks i am now 70.9kg weighed yesterday!😃 Food intake has been crazy, averaging around 3500-4000 calories, which is blowing my mind as i always used to eat when i was hungry, what a change in lifestyle but also loving the journey 😀
I moved to my dads recently and he has a machine like the final one you used at home, I switched to that and incline dumbell press instead of benching and it has helped dramatically so yes I agree with this video
Recently my Barbell bench press has been increasing rapidly from only being able to do 1 rep of 55Kg to 3 reps of 70Kg and the only other chest exercises i did was Dumbell Press and Pec Flies!!! Thanks for the extra info Joe... Also I'd like to clarify that slow reps and not using an arch on dumbell is a lot better for me, especially when you're going for reps!!! :)
I have some years of experience in bodyweight training and I agree that the bench press is highly overrated, instead, I would recommend doing the incline dumble press as your primary chest exercise and the last exercise you mentioned is very effective at targeting chest fibre so yes I 100% agree with joe.
I’m a genetic freak for chest. During lockdown all I did was 4 sets of 10 push-ups and 3 sets of resistance band flyes and after three months, I had a 41 inch chest already. My arms are really lacking though, after a year and a half, I barely have 14 inch arms.
I started going to the gym 5 days ago , I’m addicted already. It’s something I’ve put off for about 2 years due to depression.. my goal of working out to improve my mood has changed me already I wish I went earlier. On my first day I managed 60kg for 1 rep and today I done 60kg 4 reps it felt good. I’ve been told to just lift heavy for small amounts to increase body strength the fastest which I wanted to do
I’ve been doing this all unintentionally without watching ur video from last month so in Ramadhan. I can confirm my chest has gone bigger and stronger. More focus on my incline and also the progressive overload. It’s crazy Cus i was focused on my incline getting higher and I barely tested myself on the flat bench as I didn’t have a spotter. Last week I went with my mate I hit 90kg for a rep on flat when 2 months ago I was sitting at 70.
What you said about the incline was true for me too, I didn’t feel anything on the usual bench but then I moved to the incline dumbell and I really felt it more.
I'm built exactly like you Joe and figured out early on the barbell bench probably wasn't going to be the best movement for building my chest. Instead, I went for weighted pushups, dips, dumbbell presses, and flyes all done with brief pauses. And let me tell ya, it's been working like a charm so far. I'll probably be forced to go back to barbell bench though once I hit the 100s for sets of 10, which is within this year 😢
I know it is not popular, but I really hate barbell bench press. The way it locks me in the bar path is uncomfortable on my wrists. I prefer heavy dumbbells, cables, weighted push-ups and ring push-ups. As a naturally lanky guy I always found classic bench press uncomfortable
Good idea and all completely love the 3rd tip and could somewhat get behind the 2nd one but i do however disagree with the first one, when bench pressing it is vital to find the correct form and be able to train this as when one of your goals is getting that number on bench higher specificity plays a large factor, and maybe when looking at numbers a more strength focused routine would suit, looking at less reps for the bench sticking between 3-5 or 6-8 whatever floats your boat. Otherwise good solid advice
I have been working out for almost 2 years, i was really really skinny, for 1½ year legs were my weakest part, but now chest is my weakest muscle and isn't growing no matter how much i eat or workout, i hope this helps
damn you motivate the shit out of me, I'm in the same place that you were back in the day, I'm pretty "lean" but skinny because of my metabolism and eating is my hardest part of the day, also the bench is my worse lift so yeah i hope you keep making these hella helpful videos
had exactly the same experience... i havnt done bench for like 1 year, always doing incline heavy, its working way better for me.. also doing butterflys HEAVY helped me so much in growing my chest - especially in the outer area ( at the shoulder side)
4 minute video, straight to the point, no bs, no advertisements, nothing that sounds totally unreasonable. The way how videos should be!
1. Switch from traditional “famous” bench press to inclined dumbbell press as main exercise
2. Adding another push day on top of regular weekly training schedule
3. Do seated instead of standup chest fly in a drop set fashion
Summary: Vary chest exercises, add an extra day. simple.
Thanks bro
@@liamarmstrong6093 bro summarized the summary
@@gloriyahboregah6384 u just summarized the summary of the summary bro
You a hero
Lately my bench is going out of this world, last month I struggled with 60kg as a 1rm and today I did 60kg 7 times! I’m gonna continue bench till I hit the 10 rep mark and than I will happily enjoy your tips :)
don't if you make progress continue what you are doing
great progress man! make sure your form is proper so you don’t injure yourself when you inevitably do heavier and heavier weights. i learnt that the hard way :/
Wow I'm at 60kg for 3 at the min keep going man were in the same boat 😂💪(edit) I'm now at 75kg for 1rm and 70kg for 6
@@oliverroberts2492 60kg for 3 aswell lol
Casper are there any things you changed this month? Any tips!
I trained chest like this when I first started working out rather than just benching like everyone else does when they first start, and thanks to beginner gains and proper exercises my chest is my largest muscle group to date
You definitely want to add a Power Twister (a bar with two handles and a spring in the middle) to your chest routine. It gives an amazing pump and contraction to the pecs. Pec crunches also work well. Just hold a barbell with fairly light weight just above your upper pecs / neck and do crunches. It's all about getting that peak contraction / pump, and those two I find work great.
I didn't do compound lifts so my physique is far better than anyone after just 8 months if compared to most that have trained for 2 years.
@@mikakoivisto6504 What did you do for chest?
Joe, just know you’re a bloody legend mate.
I’ll take that 😂
@@JoeFazer om mg 1 min ago
@@JoeFazer you are David Laids brother 😂
After wtching the video i heard this comment in joe's accent😂
@@ajohn4477 dumbbell bench flys put a lot of stress on your shoulders, not great.
I was doing bench pressing at the start of my journey, and for months seen no progression was still struggling on the same weight. With practising form, I'm now seeing lots of progression. It's all about form, but also mixing up your chest workout with dumbbells!
Try the pump on 6 sets of cables, bench or dumbbells. 2 heavy 6 reps, 2 hypertrophy 10-15 reps and last 2 sets 20-25 reps for pump. Do them as slow as possible.
Msss gainer is the key if you dont meet your calories and pritein intake
@@batangpasawaytv2119 mass gainers have protein too?
@@iamnotthatguy816 ofcourse there is. Most people intake mass gainer if you want to gain weight
I hit 225 in like 11 months or so while barely benching maybe 2x a month.. i think dumbell chess press was the key and doing like 200 dips a day
You're my gym motivation bro, just went through a breakup. Im an ectomorph and gained 2.5kg in one month and already see results!
Thanks, appreciate all the videos you make
Show us the results in a year
Technichal MC god
Ecto what
Did u do His fullbody workout?
@@trujilloroldancarlosarturo4281 no, I am doing calisthenics with dumbells.
The incline dumbbell press is also key for correcting chest imbalances! Using a barbell often hides the difference making it harder to solve further down the line.
Yeah i thought so, then i switched back to barbell and it's still uneven as fuck lol
@@89kilemal Depends for how long you worked on dumbells tho, see it takes months if not a year to correct those imbalances plus I'm speaking from personal experience I switched from barbell to dumbell for the past 4 months and honestly is the same game in terms of strength, I tend to have a genetic limit I think don't think it's anything to do with plateaus because I remember I hit the same numbers on dumbells few years back not being able to go up in weight but this time I'll make sure to be consistent only with dumbells and dumbells only, strength game is an endless one it requires patience persistence otherwise you'll get stucked forever.
Physique is getting more impressive each time keep up the work, you’re doing great
Yes he puts a lot of work into his physique
@@johannes01 and roids lol
@@Snusblues you have to be joking lol, dude isn't even that big
@@itsgojoverfr whatever u say lol
@@Snusblues bro you seriously shouldn't be that ignorant, have you even researched about this? do you even go to the gym? this is not mike o'hearn who you are calling a steroid user. He has a very very doable physique, you can look as big as sean nalewanyj naturally, just gotta put 7-10 years of hard fucking work
Great video, you are making my days better with these educational and funny clips. I started to work again on my body before summer, now in much better shape. Exercising can be really hard sometimes, but it always makes me feel better. Last year I had almost 400 lbs in bodyweight. One day I just started moving more, then slow running then I started doing weighted exercises and I was eating clean by following meal plan I got from Next Level Diet. Today I have 250 lbs and I am happy like I never been in my life.
This is great to hear! Keep it going and good luck for the future 💪😄
@@johannes01 Thank you, good luck to you as well.
@@riveralvarez7517 thanks!
That's impressive as hell my man! Congrats
Literally doing all 3 of these as well, getting stronger almost every week, great vid
Love this guy. Short videos. Straight to the point. Only useful tips. You, sir, have a new subscriber.
Joe you are literally a fucking legend mate , the way you have grown and blown up is unreal and well deserved. These short to the point videos are class and I think you make them so relatable to the average gym joe that it just helps so much.
Keep grinding mate, 1 million is coming fast !
what helped me is just doing pushups at various points throught my day. wake up in the morning, do a set to failure; just ate my dinner, do a set to failure. consistently practicing the pushing movement helped me build a powerful mind-muscle connection with my chest and made my push-sessions in the gym far more productive.
You inspired me. I were a bit fat and even if i'm 52 now, since last september i've lost almost 17kg. My body fat is around 17%, quiet a succes for me. My muscles are growing and i'm fuck happy. Thx for your motivation. Mirko
Bro amazing progress, keep it up🔝🔝🔝🔝🔝
@@lorenzocolombo7697 THX m8
💪👏
Good on you bro 💪
update??!!
yes bruv, the seated cable press is goated. i literally have a similar physique being 6 feet and 170-175lbs. the seated press is what helped a ton
Before this video started, I was literally hoping he stopped flat benching as his main exercise and seeing the video now it’s true! Prioritizing incline dumbbell blew up my chest, and targets the upper chest more as well
for me its opposite. Incline dumbell press gets my delts rather than chest
@@coachingconfidant2785 due to it being a compound exercise, it hits your front delts well, but are you saying you only feel it in your delts?🤔
do you think I can do flat dumbbell press as my main pressing movement, and incline as a secondary? or should I do a more upper focused session and them mid focused session per week
@@6xw736 try both variations and see which one works for you best
@@Dontrolling nah i feel it in my chest, and i use a wide grip, but my delts are massive lmao. They are so well developed that they can handle the whole weight of my bench, so my chest gets understimulated. Thats why my ohp and bench have pretty much stayed the same lol. I never did flat bench. I started off doing incline only. Its actually a shoulder dominant exercise. I've done flat bench like 3 times in the past year,
I think the key here is not to focus on a single exercise and listen to what your body is saying. If something doesn't work, change what you're doing. Also on bench, given your lanky arms (I have em too), you could probably widen your grip a little to get a bit more out of it.
hey Joe just to let you know, You are the biggest motivation for me in my intire life I'm greatful for your content it inspired me to start working out at home and it's going really well God bless ya❤
I'm 47 and started doing a very similar thing and saw amazing progress instantly, with size and power... I haven't done flat bench in years as the flat bench was messing up my shoulders too.
Try doing Floor Press next time, it's the safest form of "flat bench" as you're doing it on the floor there's no risk of injury to your shoulder nor rotator cuff tear.
the tradeoff being you wont get that big stretch which is the most muscle promoting part of any exercise, which is also (most likely) why he liked the incline dumbbell press better as you can get a bigger stretch with dumbbells than with a normal bar
I needed that. I'm just like you every muscle in my body improves but my chest wants to stay small
Chest is the hardest grow because most people don’t know how to target a chest and on their presses they mainly just hit front delts. Normal barbell bench is more advantageous for delts. You need to be angling your hands and coming across the body to fully hit chest .
@@kingbeast8243 thank you for the advice
@@kingbeast8243 because most people don’t know how to use the scapola*
@@omarihab7691 Try doing dips. In my own experience, ever since I've switched to doing almost exclusively dips for chest, I've seen huge improvements.
@@_________________142 i will. Thank you for the advice
i always felt the same thing that regular benchpress didnt activate my chest , only arms got tired, but i did it anyway because its most common exercise that everyone does.
love the video , i will try it out for sure.
Has it workd?
@@help-hdk5690 idk i canceled my gym membership 🤣
🤣@@Barmonn come on man you are funny as hell
@@Barmonn 🤣did you go back?
@@michaelhamill7323 i did, going 3 times per week right now :)
i litterally did all these things one month ago and the results are coming . in particular the switch from classic bench press to incline dumbell press changed the game
The main thing I’d do is fix those flared elbows… in bench I kinda understand the difficulty, but there is zero excuse during dumbbell presses.
Bro your journey is so inspiring, keep doing what you do. Never stop helping and inspiring people
I think the bench press is all about doing it in a way that you feel comfortable, I went from 60kg max to 90kg in 6 months. I only weigh 65kg and I’m 5’8 but I did find when I started doing incline DB bench it really grew my upper chest which is where most people lack so great advice. High and low Cable crossovers are also another great chest workout to include
Do incline flys on a bench with cables so much better
mate I'm in your SAME position. I was a skinny guy and now after like 7 months of (trust me) REALLY HARD WORK in the gym and eating I got insane progresses. I gained 10 kg with the same low fat percentage, which means I got a lot of muscles ,but... my chest... I have to say that my chest was terrible but even if it grew in these months, it's by far the worst one. I hope this video will help me. (btw I LOVE inclined dumbbells press)
edit : I forgot to say that your chest now is just insane
Reject fake porn accounts, embrace working out.
I also gained 10 kg but in 5 months, maybe a bit of fat🤫
@@nicolas357 well my body fat percentage was so low that I gained some fat for sure and that's fantastic, being too shredded isn't healthy at all
@@IllDKManu Im skinny rn went to the gym for about a month and a half and I gained 2KG but I really feel like 3 days of work is not enough, u recon i should add another one?
@@hamzzdz61 I'm glad you asked because after 4 months of normal training (3 times a week) I decided to start going to the gym 5 times a week and in the last 3 months I saw the biggest results. But if you wanna do that you have to start eating a lot more which isn't easy at all, especially if you do it in a healthy way. Remember for a skinny guy more gym doesn't necessarily mean more gains, in fact if you don't eat you start burning the fat that you lack of and then the muscles
totally agree with you, to everyone watching , follow this. I was skinny too, your progress was really similar to mine, tbh I grew a lot faster, and now I bench 225 for reps. Like u, I love those seated flies, so much mind muscle connection and mega pump. incline db press is a must, and I also implemented a push day. keep going you re doing amazing. cheers from pt
Did you also get into a caloric surplus consistently for gains that is the fukin hard part
Joe. This exercise absolutely kills. To anyone reading this if you haven’t been able to feel a good chest pump, do this. Your chest will feel like an air balloon 🎈
good pump doesn't equal muscle hypertrophy
@@adambainbridge4539 thats why you throw in more exercises
@@adambainbridge4539 pump chasers 🤣
@@adambainbridge4539 It's one pillar for hypertrophy, but there needs to be more than just the pump, you should definitely strive to get a good pump in the muslcegroup that you're working.
@@adambainbridge4539 true, but getting a pump is one way of identifying that you are working the correct muscles well.
Exactly the same, benching does nothing for me, everyone's different but incline dumbbells and cables for me always
You're my biggest inspiration to taking working seriously for the first time in my life, thank you so much, eagerly waiting for each upload, keep doing what you do 🙌🏻
Joes vids are always bangers
Joe Fazer Chest workout plan to grow chest
-Incline dumbbell press 4 sets | 8-12 reps (recommended 3x per week on upper body and push days)
- Seated Cable flys 3 sets to failure, drop the weight by one each set (recommended 2-3x per week on upper body and push days)
Remember to progressive overload, and take 2-3 minutes between each set to minimize fatigue.
Heres a solid tip about the inc dumbell press, if u have difficulty on focusing both your pecks at the same time, u can do 1 peck at a time, allows you to focus much more and get a much better squeeze cuz your not multitasking
solid advice! it took me almost 2 years in my lifting journey to realize incline chest pressing is KING.
I think the flat barbell bench press is the greatest upper body push builder.
I think the issue is not the exercise itself that caused the lack of gains, or progression, but more so to do with HOW you perform the exercise (grip width, how low you bring the bar down, how far you push it up, appropriate loading to target the chest, rep cadence, back arch, what part of the chest you bring the bar down to, elbow flair positioning...and so much more).
It's a complicated lift, and it's also easy to rely more on triceps and shoulders when lifting too heavy. That is the real reason why dumbbells were more effective for Jack, because they almost force you to use more pecs as you have greater freedom of control and you are forced to use less weight by default.
Yep when i bench with my index finger about a inch inside the mark on the bar i feel more activation compared to a wider grip
incline bench is way superior since you also work upper chest, u need a good upper chest to look aestethic otherwise u gonna get a soggy chest
Yeah those bench presses he shown in the video looked horrible technique wise.
look how long his arms are, 1. he has to go a much farther range of motion and 2. his triceps were probably his limiting factor, meaning that his chest never got a good stimulation. It all boils down to what works for you. Him not doing bench worked for him, but it definitely isn't universal advice
A Stable machine press with good resistance profile should always beat the bench press in terms of hypertrophy.
Mate you’re brilliant- genuine, humble and most importantly kind and empathetic to others online
Im just 1 month hitting the gym and apparently im already doing the right exercises. My chest is actually even bigger then the rest of my body what i guess isnt a bad thing. So thanks for the reality check Joe!
Benhc
@@imbiglyerthanpeed708 ?
What exercises did you do?
& why workout method did you follow?
you got me so hyped up man, with the part where you told the incline dumbbell stats, you may wouldnt believe but it was exactly 24 for 9, i will definitely start spamming them now and comment there about my future bench max, currently its 90(kg)
i implemented your shoulder and this workout today. massive pump and instant results. good stuff.
I’ve found that inclined bench press gives me much more results than inclined dumbell press. Totally different worlds
Hello Joe, I’ve been training my chest for 8-10 months now and I finally see the best chest exercises from you. Thank you so much! I’m going to use that and try your routine as well.
you the definition of hard work over talent.
I’m glad I’m already doing this. Started working out seriously for maybe 3 weeks now skipping bench and sticking to dumbbell press, cable flys and such, and I’ve already noticed my chest shape improving and it’s size. Gained 4lbs of muscle as a skinny ass dude in 2 weeks
It is literally scientifically impossible to gain 4 lbs of muscle in 2 weeks. You’d be lucky to gain that in 2 months lol.
If you add the incline db bench press as your main movement, you maybe should use a low incline and a middle incline, depending on your arch. To hit more of your upper chest muscle fibers and more of your middle chest muscle fibers.
if you are arching your back, you don't arch, that's your first mistake.
@@Total_Recall1984 You should be arching your back during a bench press to avoid too much stress on your shoulders.
you're videos are great mate especially the way the deliver the info. well done
Been doing this since you released the video. I've had 4 days where I've worked out my chest and I'm already seeing it getting a better shape.
I didnt do bench press at all like for 2 years now i fell in love with the competition with your inner ego of pushing more and more and my chest really grows right now.
My tips for getting a big boy chest:
- Switch up between pyramid and 5x5
I noticed that my bench wasn't going up because I would always train with 5x5, so for months I stagnated at 90kg 5 by 5. I wouldn't test my max because I was afraid of injury, especially after suffering a deep chest injury from football earlier in the year. Anyways, few months back I started trying out pyramid and since then I can quite easily push 100 5x5, I'm doing a couple sets of 110 by 3 as well. Next chest session, I will challenge myself to push 120 for at least a rep.
You need to test your strength, lower weight with high reps is not enough to grow your chest.
- In addition to this, I've been doing 6 variations of 15 push ups since January - body weight is an incredible way to increase chest strength.
- For each chest/push day, ensure that you are activating each part of the chest, include exercises that activate the whole chest through incline, decline and base. My favourite decline is decline bench, use a smith if u dont feel comfortable with the balance of the weight. Similar to Joe, incline dumbell press is great for building.
Lets get it boyssssss.
Whatever works for you. I've gotten the best strength gains from 5x5 and decline bench press is rather worthless btw.
@@elitestar why is decline worthless?
This is absolutely true!
I get way more use out of the machines than I do free weights. The only barbell exercise I do is squats 3x8 and heavy. Everything else is a hammer strength machine or cable machine.
I’m currently 74kg and 6ft4. Aiming to get to 80kg by mid June. Doing a consistent 5 day split in the gym and using your bulking tips, considering I’m also a skinny mf by genetics. So far gained 1.5kg in 2 weeks so it’s really working! Thanks for being a legend mate
Also 74kg at 6’4 😂 I feel so underweight
Man im 59 kgs but i dont look skinny im 5'8
@@tommccurrach We got this bro! Keep eating and working out and you'll be where you want to be.
@@mindoftutorials you are skinny, im 75 kg and 5'8
@@lonelymaneditz3313 Depends on how old you are. I was extremely skinny as a kid at 6ft 3, when I turned 18 I was 65kg. Now I'm 26 and 90kg, age does play a big part in your weight.
my right side has been weaker ever since i broke my collarbone 3 years ago. my right pec is slightly smaller than my left because of this and adding an extra session dedicated to it is helping a lot
In December of 2021, my bench max was 205 lbs. After lots of hard work and dedication over the next few months, now in April 2022 I’m hitting 275 lbs as my 1rm. As long as you stay motivated and put in the work, you can most definitely improve.
How are you doing now?
Love how compact your videos are, without to much chit chat. Great tips and gotta say your chest had some nice development.
3:00 looked like you was about to cry lmao, but keep up the content bro.
I clicked on this thinking Id get typical advice instead of hearing someone echo my exact experience with chest. You have a new sub. Tip of my own: you can replicate the seated fly you are doing WHILE doing incline dumbell press. Focus on slow eccentric with a close grip, opening to a wide stretch at the bottom...then copy that movement back up...go from wide stretch to close grip then push. 90lbs like this feels harder than twice as much on classic barbell bench.
As soon as I switched from flat bench with bar to dumbbell using "Reverse Pyramid" weights...it made an immediate difference. I do both inclined and flat though. Inclined is far harder and I have to drop the weight to do the same as flat. Just turned 55 and for the first time in my life, I have at least some chest muscles! LOL
Grandpa's wildin'😎
@@maksymriabov1356 gotta admit, I laughed.
What about decline?
@@конец-м7о it’s fantastic but difficult…and I have hurt my back doing it so I avoid it for now.
@@PeterPug I haven't done it either, I appreciate the insight.
always strait to the point man. love it!!!
I was also in this same situation and it wasn’t until about a month ago that I realized my benching form was off. I kept my shoulders rounded which resulted in a lot of arm strain and not much chest growth. Since then I’ve been loading my shoulders and rolling them back before benching and I’ve seen a lot of progress
Straight to the point, great pacing, no bullshit. Perfect.
Just what I need recently bought a bench and wanted to start working out my chest with my home workouts 👌🏻
Joe you Arena an inspirarion
Gonna buy one too
I also switched to incline dumbbells before as my main movement and my chest changed significantly, making it look bigger and fuller. I also had a problem like joe with the flat barbell bench, I can't barely feel it on my chest before. But after spending 7 months of prioritizing incline dumbbells and barbells, my mind to muscle connection on my chest has drastically improved. I love doing flat barbell bench press now and my chest gets really stimulated.
Also check out seth feroce's "chest workout tips explained" video. His form on incline dumbbells is imPECcable.
1:34
Daddy Noel - That’s my boy
The tips are pretty incredible and will definitely be very helpful for any beginner that will come across this content.
I never flat bench pressed. Dumbbell presses are my best, because they contract my chest muscles more than bench press.
For cable fly, I still prefer the standing version over the seated version, because my range of motion and muscle contraction is way more better on standing fly. But then, standing requires one to master it’s techniques and strong lower body, in other to perform is better.
Keep up the good contents mate. Much respect ✊.
I’m a young lifter and my bench always sucked and me just doing more chest exercises has rocketed my strength. 6 weeks ago my max was 135 and it was a struggle and now I can rep that for 10 and my max it 165.
i tried db press once and i just loved it and i haven't changed my routine ever since. it's the same as yours. keep going kings
I’m someone with a lot of dietary restrictions that makes it hard for me to bulk and whatnot but I started using some of these exercises in my workouts about 6 weeks ago and I really see some changes!
I had the same realization, but now my first main lift is DECLINE! Go in the mirror and look at your chest activation when you press down, its insane how it uses 100% of the pectoral, and then incline press for sure, I dont even do flat bench anymore for the same reason it barely activates the chest and hurts my already weak shoulders. Not for everyone, but for a lot I feel is a big game changer!
There’s a reason the barbell flat bench press is the king of chest exercises. Just keep grinding with flat bench. Develop better technique, progressively overload slowly and maybe try pause benching. Use the incline db press as a secondary movement. Both compliment each other extremely well like bread and butter.
exactly what i do
recent study’s prove this wrong
I was looking for something like this and came across your video. Awesome great tips, will defo try them out. Thanks.
I tried this exercise for the first time today I love it! Never felt this pump in my chest before
I just subscribed off the fact that you hit us with that "CHEST for watching" line and the little cricket noise at the end😂
When I switched to dumbbell press, everything changed. In 5 months I got to 45kg, pushing for 50kg now, the heaviest dumbbell in my gym. I'll have to switch to a bigger gym soon haha
Great video. Short and straight to the point with backstory for context !
I’ve changed from the upper/lower split to full body splits 3 times a week with a running and swimming day added. The first and last full body workouts of the week I would do flat bench, 1 warm up set of 12-15 reps and one of 8-10 reps. After that 3 working sets of 5 reps. If those 5 reps are succesful, I would add 2 kg’s. In 4 weeks I went from working sets of 95 kg to 110 kg’s and I even got covid after my second week. It’s all in the writing down of your numbers and pushing yourself. If you know you could do 100 kg for 5 reps, then 102 should not feel out of this world.
I’m 30 years old and still struggling to get the dream chest I want. I am gonna try these workouts!
I grew my chest by working out. It worked really well
🤣🤣🤣
Thanks for sharing joe.💪🏼💪🏼💪🏼
I have the same problem too bro...my genetics on my chest and arms are really sh*t but i work my hardest every day ( diet , progressive overload, etc..) to get there..you are really a motivation for me because im going through exactly what you went through with bad genetics too... however i cant say anything that it doesn't wrong because im callisthenics athlete with really big progress in my physique and strength which i couldn't see in the gym ( not at all😂) but my genetics always disappointed me with that lagging chest and the brachiallis- biceps which are genetically bad..im not going to lie , my arms are way bigger and my chest too and i can finally say after falls and hardwork that im finally confident and ripped...
I thought your pfp was Noel Deyzl for a split second
@@danielmcewen4417 hahahaaha
Haven't been the gym in over a month and just come on youtube and seen your video and now it's motivated me to get back in there and go tomorrow!! Belter video mate
I've also always struggled with benching. When I was 19 I maxed out 200kg Deadlift and a 160kg squat, while barely moving 65-70kg as a one rep max bench. I'm 27 now, started working out 7 weeks ago. Mental health is finally good, so I'm sticking with it this time, hopefully for many years to come. Already back up to 170kg Deadlift max, 100kg squat, and I've incorporated way more push in my routine, and worked on really proper benching technique. Started out not managing 50kg on a 5x5 by training week 4, started adding more push, and am already up to trying 65kg 5x5 on my next session after finishing the 60kg 5x5 strong by week 7. Incline bench and incline dumbbells and more tricep work is definitely worth it for getting a stronger bench. We're all gonna make it, brah.
cap
Joe, recently been subscribed and all your vids are so motivational
looking at your older self reminds me of me, been going to the gym with a PT twice a week who's been so helpful, when i think i'm done he's pushing me to do another set, and in my mind i'm thinking i cant do it, but hes so encouraging and pushes me to my limits and more, it's been amazing
I've always been tall and slim, so decided to make a change and get a better start with someone who knows what they're doing
I am 6 ft 1 and was weighing around just under 67.5kg, and in 4/5 weeks i am now 70.9kg weighed yesterday!😃
Food intake has been crazy, averaging around 3500-4000 calories, which is blowing my mind as i always used to eat when i was hungry, what a change in lifestyle but also loving the journey 😀
I moved to my dads recently and he has a machine like the final one you used at home, I switched to that and incline dumbell press instead of benching and it has helped dramatically so yes I agree with this video
I strongly recommend dips and progressively overloading on them as well, it sure is one of the best accessory works for bench
Recently my Barbell bench press has been increasing rapidly from only being able to do 1 rep of 55Kg to 3 reps of 70Kg and the only other chest exercises i did was Dumbell Press and Pec Flies!!! Thanks for the extra info Joe... Also I'd like to clarify that slow reps and not using an arch on dumbell is a lot better for me, especially when you're going for reps!!! :)
I have some years of experience in bodyweight training and I agree that the bench press is highly overrated, instead, I would recommend doing the incline dumble press as your primary chest exercise and the last exercise you mentioned is very effective at targeting chest fibre so yes I 100% agree with joe.
I’m a genetic freak for chest. During lockdown all I did was 4 sets of 10 push-ups and 3 sets of resistance band flyes and after three months, I had a 41 inch chest already. My arms are really lacking though, after a year and a half, I barely have 14 inch arms.
Genetics just do what they want 😄😂
How old are you
@@MattBald_SlickTop I’m seventeen
I started going to the gym 5 days ago , I’m addicted already. It’s something I’ve put off for about 2 years due to depression.. my goal of working out to improve my mood has changed me already I wish I went earlier. On my first day I managed 60kg for 1 rep and today I done 60kg 4 reps it felt good. I’ve been told to just lift heavy for small amounts to increase body strength the fastest which I wanted to do
I’ve been doing this all unintentionally without watching ur video from last month so in Ramadhan. I can confirm my chest has gone bigger and stronger. More focus on my incline and also the progressive overload. It’s crazy Cus i was focused on my incline getting higher and I barely tested myself on the flat bench as I didn’t have a spotter. Last week I went with my mate I hit 90kg for a rep on flat when 2 months ago I was sitting at 70.
So what whas you exercises you did when you hit chest
Cables fly’s are single-handedly the best chest exercise in my opinion ,it’s soo underrated for growing chest
What you said about the incline was true for me too, I didn’t feel anything on the usual bench but then I moved to the incline dumbell and I really felt it more.
Yes those hit hard!
Direct, to the point. 💯🤙🏼
I'm built exactly like you Joe and figured out early on the barbell bench probably wasn't going to be the best movement for building my chest. Instead, I went for weighted pushups, dips, dumbbell presses, and flyes all done with brief pauses. And let me tell ya, it's been working like a charm so far. I'll probably be forced to go back to barbell bench though once I hit the 100s for sets of 10, which is within this year 😢
I know it is not popular, but I really hate barbell bench press. The way it locks me in the bar path is uncomfortable on my wrists. I prefer heavy dumbbells, cables, weighted push-ups and ring push-ups. As a naturally lanky guy I always found classic bench press uncomfortable
@@thedrifter3892 I prefer dumbbell as well since you’re singling out your pecs
@@juniyahh exactly , and I personally do not care about how much I can Bench on BB
You make me subscribed with this 4min video. Very straight forward 🫡
Just don't copy his form. Way too much shoulder flare.
I've been stalling at the 75kg bench mark, so going to make sure to swap in incline dumbbell bench to both upper days and see how it goes!
So how it went
Good idea and all completely love the 3rd tip and could somewhat get behind the 2nd one but i do however disagree with the first one, when bench pressing it is vital to find the correct form and be able to train this as when one of your goals is getting that number on bench higher specificity plays a large factor, and maybe when looking at numbers a more strength focused routine would suit, looking at less reps for the bench sticking between 3-5 or 6-8 whatever floats your boat. Otherwise good solid advice
I have been working out for almost 2 years, i was really really skinny, for 1½ year legs were my weakest part, but now chest is my weakest muscle and isn't growing no matter how much i eat or workout, i hope this helps
Good luck! You can do it.
How's it been working out for you?
damn you motivate the shit out of me, I'm in the same place that you were back in the day, I'm pretty "lean" but skinny because of my metabolism and eating is my hardest part of the day, also the bench is my worse lift so yeah i hope you keep making these hella helpful videos
had exactly the same experience... i havnt done bench for like 1 year, always doing incline heavy, its working way better for me..
also doing butterflys HEAVY helped me so much in growing my chest - especially in the outer area ( at the shoulder side)
Joe you just helped me out a ton I think, god bless brother!