Dips… Dips… and *more* Dips! They blew up my lower chest so much i had to stop doing them alltogether so that it didnt look like i had titties 🤣 i only do incline bench now. Do dips guys. I swear, so long as you have the genetics for it. Your chest will be HUGE!
@@TarunKanthK Don't do it every day. You'll never recover enough to make gains. If you're following a split, they'd go into push, chest/tris, or upper day
@@TarunKanthK no need to do it everyday. Thats waay too much. Twice a week is fine. Hell, I saw good results within the first year just doing them once a week. In 3years i looked like my whole lower chest was overdeveloped compared to everything else. And i had a literal birdchest to start with. I only do upper chest excercises now to balance it out.
This Channel is specifically targeted to builders over 40 - a big part of that is minimizing the opportunity for injury. Dips are notorious for causing shoulder injuries. There is a lot of literature out there on the subject.
@@Kumari_44 Especially weighted dips. 5x5 sets. There was a time I traveled regularly for business so I couldn't hit the gym. I did dips between two parallel railings and pull ups regularly. I kept most of my size.
@@IrishRogue8885 I'm over 40. I blew my rotator cuff doing heavy flat bench press years ago. I resorted to Dips ( weighted) and decline BP. I can do insane weights comfortably on the decline, but I avoid flat bench like the plague. For me, it's heavy dips and decline. I don't like cables for chest either. Agitate my rotator cuff. Instead I use light weights on the pec deck for the tie- ins and that finishing pump
Great video. I needed this visualization for that lower pec range. I've been missing that angle way too long. You can hit it really well with just regular push-ups, too. Game changer for me. Thanks
Dips? You guys do a great job: love the composed and to-the-point narration and data-based direction and demos juxtaposed with the comic relief. Could do without the talking hands, though. Seems goofy; unless that's comedy, too.
I never knew the name of bench pullovers. I just called them choppers because the motion looks the same as chopping firewood motion, just on a different plane.
Good information and will definitely use some of it. Strongly suggest a speech coach though; your speech pattern comes across robotic and a bit AI. Please understand, just providing constructive feedback.
When doing cable excercise.. i hardly connect Both of arm in the midline … is this mean my chest grow? But.. I cannot see any difference in my peck.. can somebody explain? I got gyno.. and really annoyed by that… which excercise can reduce that looks ?
Wow this is a very excellent and brilliant video bro telling about this 3 exercise you need to do for round pecs and keep it up and keep up the good work as always and take care Keep smiling always
I keep "fretting" about my lower pecs. I'm 67, have a shoulder replacement, hip replacement, 2 knee replacements abs a foot with 3 plates and 12 screws. I can't do dips, and declines are worrisome because the fake hip and knees (I've have had 4 hip surgeries. And 4 dislocated hip injuries...you don't EVER want a dislocated hip) The good news I'm already doing all 3 excercises. Some tweaks to form and technique and I'm good. One question. On skull crushers I have to lay length-wise on the bench (due to hip concerns), should I incline 30° to lower my hips? Anyone?
I keep getting stuck with light dumbells for chest workout due to my wrist pain. Therefore I have been trying to build stronger forearm and wrist strength but they seem to not want to grow regardless of my routines.
May i ask during chest day.., how many chest exercises are we going to do in upper and mid and lower? Is it 2 upper 2 mid 2 lower or just one for each during chest day? Thanks
@jmrjhulk Basically, you do what works fir you. Fir me, generally, I do between 10 - 12 exercises at the gym every time I work out. I never work out for more than 69 - 75 minutes.. Then, some days I will di upper chest ALONE.. Some days lower chest alone. And si in. But I always leave the last 4 exercises for triceps...
Hey pal never in any lifetime has a pullover been classed as a back exercise dunno what planet u from. And yes, declining press is great for lower pecs also dips and cable upright movements. Lol trippn
Nonsense. Dips for sure, especially weighted. Tighten lats, traps, abs and retract shoulder blades.. Bend slightly forward, and use full range of motion. 5 X 5 sets, heavy dips.
Recent studies have shown the incline bench targets the mid and lower pec just as much as the flat bench while targeting the upper chest more! Update your research! ✍🏾
Exercise #2 Pull over is not a chest exercise. Not the enough weight to create a real change. If you have to find a study to "prove" an activation % of a muscle. What are we doing. Get out of the library and go bench. BTW over 400lbs bench presser. Appreciate the info.
For all the short attention span homies, you’re welcome:
1. 1:35 - flat bench press
2. 3:32 - bench pullovers
3. 5:32 - high to low cable crossovers
Thanks 👑
Thanks a lot bro
Thank you
Beer on me brutha 🍺
not all heroes wear capes
Thank you for including so many references to research! I froze the video multiple times and learned a lot. Thanks again!
Provided bench pullover training as substitute for lat pulldown. Now my favorite
1.25 playback speed crew assemble!
😂that's really funny:)😂👊👍
1.5 minimum lmao
My man has very good and straight to the point content but he should really consider just uploading at 1.25x because he talks very slow.
Thanks.
Perfection 125
Dips… Dips… and *more* Dips! They blew up my lower chest so much i had to stop doing them alltogether so that it didnt look like i had titties 🤣 i only do incline bench now.
Do dips guys. I swear, so long as you have the genetics for it. Your chest will be HUGE!
😂 tiddies !
How much time it took ???
And is it okay to do everyday or every other day ???
@@TarunKanthK Don't do it every day. You'll never recover enough to make gains. If you're following a split, they'd go into push, chest/tris, or upper day
@@TarunKanthK no need to do it everyday. Thats waay too much. Twice a week is fine. Hell, I saw good results within the first year just doing them once a week. In 3years i looked like my whole lower chest was overdeveloped compared to everything else. And i had a literal birdchest to start with. I only do upper chest excercises now to balance it out.
@@Kumari_44 wow. Thanks for the information. 👍🫰
Thanks for the channel. Very useful tips and very informative
Thank you, brother. It’s working.
best channel for exercises !!
Not sure how dips didn’t make this list over pullovers. Flat bench and cables makes a lot of sense though.
Dips blew up my lower chest like crazy. It’s the no1 lower chest excercise. Hands down.
This Channel is specifically targeted to builders over 40 - a big part of that is minimizing the opportunity for injury. Dips are notorious for causing shoulder injuries. There is a lot of literature out there on the subject.
@@Kumari_44
Especially weighted dips.
5x5 sets.
There was a time I traveled regularly for business so I couldn't hit the gym.
I did dips between two parallel railings and pull ups regularly.
I kept most of my size.
@@IrishRogue8885
I'm over 40.
I blew my rotator cuff doing heavy flat bench press years ago.
I resorted to Dips ( weighted) and decline BP.
I can do insane weights comfortably on the decline, but I avoid flat bench like the plague.
For me, it's heavy dips and decline.
I don't like cables for chest either. Agitate my rotator cuff. Instead I use light weights on the pec deck for the tie- ins and that finishing pump
@@danechristmas6570You might be doing crossover cables the wrong way and not actually targeting your chest for maximum gains.
Great video. I needed this visualization for that lower pec range. I've been missing that angle way too long. You can hit it really well with just regular push-ups, too. Game changer for me. Thanks
A tought also that pullovers were for back muscles. I'll try it tomorrow !!!
It's for both chest and back
Can also work for chest. But it depends on if you lie on the bench vs across the bench.
On the bench = Chest
Across bench = Lats.
I only saw lower pecs growing because of decline press.
Dips?
You guys do a great job: love the composed and to-the-point narration and data-based direction and demos juxtaposed with the comic relief. Could do without the talking hands, though. Seems goofy; unless that's comedy, too.
You're right these are excellent exercise for lower chest I use them
👍
The thumbnail picture is incorrectly showing the lower pecs are abdominal muscles.
to all , everyone has to find their own groove... what good for one is not good for all...
Thank you Bro for this video!it helps me a lot since I’m a bigginer doing workout!
I love this channel!
Kool thanks for making
Very helpful
Thanks, bro.
good exercises
Thank you very much
Light weight cable crossover won’t build a bigger chest nor will d/pullovers & emg doesn’t prove muscle hypertrophy , chest dips will.
Emgs are not reliable for muscle hypertrophy
Great info
Somewhere between 1.25 and 1.5 playback speed would make this video tolerable
😂 Absolutely 🤝
please pin this comment
Bro sounds upset and disappointed he needs to tell us this 🤣
What about dumbbell flies like say if you line them up with your lower chest when you bring them up.
I never knew the name of bench pullovers. I just called them choppers because the motion looks the same as chopping firewood motion, just on a different plane.
Choppers is way better than bench pullovers
Good information and will definitely use some of it. Strongly suggest a speech coach though; your speech pattern comes across robotic and a bit AI. Please understand, just providing constructive feedback.
Its a yooutuber thing to talk in that rhythm
@@KM-oi9ks Copy that -- good luck.
Nice bro👍🏾
When doing cable excercise.. i hardly connect Both of arm in the midline … is this mean my chest grow? But.. I cannot see any difference in my peck.. can somebody explain? I got gyno.. and really annoyed by that… which excercise can reduce that looks ?
Bro reposted the same video word for word and thought we wouldn’t notice😭
Wow this is a very excellent and brilliant video bro telling about this 3 exercise you need to do for round pecs and keep it up and keep up the good work as always and take care
Keep smiling always
Is there a dumbbell replacement exercise for the cable crossover?
Floor dumbbell flys
Inclined dumbell Flys.
But medium weight dumbells. (20 -39 lbs range ) Concentrate on top part of that movement, and don't lower arms too low.
I keep "fretting" about my lower pecs. I'm 67, have a shoulder replacement, hip replacement, 2 knee replacements abs a foot with 3 plates and 12 screws.
I can't do dips, and declines are worrisome because the fake hip and knees (I've have had 4 hip surgeries. And 4 dislocated hip injuries...you don't EVER want a dislocated hip)
The good news I'm already doing all 3 excercises.
Some tweaks to form and technique and I'm good.
One question. On skull crushers I have to lay length-wise on the bench (due to hip concerns), should I incline 30° to lower my hips?
Anyone?
I keep getting stuck with light dumbells for chest workout due to my wrist pain. Therefore I have been trying to build stronger forearm and wrist strength but they seem to not want to grow regardless of my routines.
how to get the middle chest line up to the neck like you?
3:15 a decline press or nah?
This is perfect, I was looking for one more exercise for chest day. Going to go with the cable crossovers.
Bro making 225 look easy
fake weights
There’s a 25lb and 10lb on each side, that’s 115 lmao
Dips dips and dips
Sounds good and thanks. Today is my chest day thanks to your video ...
Didn't this channel do this 4 years ago?
That's not john meadows said, so I'll stick with that advice 🙂
Turned up the speed so he sounds normal.
What, no rep range?
496 Lina Coves
390 Oswald Hills
May i ask during chest day.., how many chest exercises are we going to do in upper and mid and lower? Is it 2 upper 2 mid 2 lower or just one for each during chest day? Thanks
For me, I just go with the flow.
Norply
Stil waiting for a reply
@jmrjhulk
Basically, you do what works fir you.
Fir me, generally, I do between 10 - 12 exercises at the gym every time I work out. I never work out for more than 69 - 75 minutes..
Then, some days I will di upper chest ALONE..
Some days lower chest alone. And si in. But I always leave the last 4 exercises for triceps...
@@danechristmas6570 and how does going for you? Are there gains? Thank you for replying sir
This dudes 1.5x is everybody's normal😂
The form and speed of reps is pretty bad.
Rasheed Mount
I’m not gay by no means….but this dudes physique is what I want….the guy talking
Hey pal never in any lifetime has a pullover been classed as a back exercise dunno what planet u from. And yes, declining press is great for lower pecs also dips and cable upright movements. Lol trippn
Im sure this video is informative, but why can't you talk normally?
🤣😂
🤣
I'm slow and appreciate the speed... 😅
😄
Probably because not everyone is intrigued watching videos like this so bigger words create more attention and attraction. Obvious.
😂 Targeting the lower chest is the easiest!!!!
Btw, the best exercise is surely dips !
Nonsense.
Dips for sure, especially weighted.
Tighten lats, traps, abs and retract shoulder blades.. Bend slightly forward, and use full range of motion.
5 X 5 sets, heavy dips.
Rodriguez Dorothy Allen Melissa Robinson Michael
Bro bro Love the video but the pull over study was from 2018. Come on now we are in 2024 and a lot of studies have been released.
Surely this guy doesn’t actually talk this slowly
🎉
👍
Is that AI or a real person?
Bruh. Talk. Like. This.
I tried- i cant stay and listen to this smurfs voice! Bye guys
switch up the content format… how many “only three exercises you need” videos can you possibly make
Very good video, but bro sounds like an AI bot
👍👍👍👍👍👍
Recent studies have shown the incline bench targets the mid and lower pec just as much as the flat bench while targeting the upper chest more! Update your research! ✍🏾
Please remove that blue alpha man from video, it looks stupid. Video is cool though 😭
Woot? It is the best part of the videos, gotta love that gym bro.
plEASE stop the same music in every video ! unwatchable !
JESUS CHRIST THIS GUY SPEAKS SLOW AS F***!!!!!
When you become a man try flys
You told that the decline bench press is not effective with lower chest, you are a greatest lier in the world
Certainly flat bench has advantages into The Manifest Destiny, but this is very racist to lip sing us.
LOL.....so FOS
He. Talks tooo. Slloooow! Lol
You only need one - genetics
This video is a waste of time 🤦🏽♂️
Exercise #2 Pull over is not a chest exercise. Not the enough weight to create a real change. If you have to find a study to "prove" an activation % of a muscle. What are we doing. Get out of the library and go bench. BTW over 400lbs bench presser. Appreciate the info.
👍