This is why the bros are hating in the comments. They have no conception of a world where they use a weight that they can control through a range of motion. If you’re a gym bro who’s been lifting with limited ROM for years, your tendons aren’t capable of handling any kind of weight whatsoever. This is why Mike can body this ROM no problem because he only lifts like this
@@whydidyoutubeaddthis🍆-ery is unnecessary. If someone’s wildly reckless and completely throws caution to the wind, MAYBE they deserve injury. By your standard, we’re all f’ed.
I’m 30 years old and done strongman and powerlifting for years. I have always been self conscious about my chest being not well shaped and not much mass. I’ve complete started making sure the dumbbells are done this way and making my dips as deep as possible without pain. Dips give me pain but I worked around it and slowly built up to my body weight in a dip (used one of those machines where you can step on a platform and use counter weight). My chest gains have been amazing in the last three months. More growth than the last 8 years. Thank you
@@pabl1to33 “less workouts” is subjective. You are talking about muscle repair frequency and essentially what “split” you are doing. Then supplementing it with cardio/fat burn. “More intense and less training” is not a universal truth, but a personal reflection of time in gym, what a person responds to, and safety.
@@pabl1to33 just looked him up though. Yeah. He WAS one of those “I know better because it worked for me” people. Look up actual studies based on this. Or look up videos on this channel that already did that for you and talk about training frequency. Actual studies show mixed results with younger people gaining muscle and older people losing muscle training like that. JUST LIKE WHAT HAPPENED TO MIKE. It is really personal, and you have to really just try multiple approaches to see what does and doesn’t work. For example, if you destroy your body once a week to the point you can’t do cardio on off days, you will gain fat and lose overall health. It all depends on genetics, personal preferences, goals, and your availability in free time. Just because the Tren Twins are jacked, doesn’t mean they know how to most effectively train. They may have some insights to consider, but they are just doing what they see works for them. This channel also has videos on that.
Need to put this here for anyone: Trained all my clients with rotator issues, with this full ROM technique that RP uses. We used stability drills like in SquatUniversity's channel. this did the opposite of 'injure' or 'blew' and SAVED their rotators and shoulders. more healthier shoulders than ever. takes time to drill stability and mobility, but they all got it. every single client.
I don't get how people don't understand this simple concept. Obviously your rotators are going to be weak if you don't train them, all the more reason to train them.
Thank you. So many comments just repeat this nonsense when nothing like that has any merit. Sure if you don't notice your form declining while going down because you try to go beyond the point where you are actually most stretched or if you don't warm up properly that can be problematic but not going into a deep stretch is also a potential risk because then your muscles aren't ever challenged in such a position which can make injuries more likely if you for example fall and try to grab something and suddenly your joint is in an angle you never train and boom
to which drill are you referring to? Could you please drop a link? I’m having problems with left shoulder for years and it keeps coming back from time to time…
Every deep stretch exercise NEEDS to be done in absolute control and complete focus on what your muscles and tendons are telling you. Nothing can destroy your body (short of high velocity impact) like over stretching the range. Be careful, go light for stretching ranges
This guy has been exposed so many times. He’s an absolute clown and truly has no idea what he’s talking about regarding anything health or body building related.
It hurts my soul. A month ago, with this tip, I lowered from 80's for 10 to 70's for 8 with comparable RPE. I needed that reminder to leave my ego at the door.
The amount of bro science trying to disprove him or Nippard or a couple other dudes in the comments section is so disheartening. Like these dopie idiots argueing with doctors whose whole thing is health is wild.
The maximum stretch Is the most important part of your workout which is the very start when you’re warming up. Light weight, big slow negative with a long hold for the stretch at the bottom. Watch your chest session take a new turn in life!
After watching a few of your videos I started pinching my shoulder blades during the stretch and holding for longer. My chest genetics suck, but this has been making a massive difference.
I keep having to lower the weights every week because I keep improving my form and range of motion lol. And as I lower the weight to a lower weight, it gets lighter, and I suppose I discover that I can go deeper or make it harder to do. Or slow down the rep more and be less explosive. It's hard to dial it in but once it's dialed it feels great.
@@kassokilleri2fflol same. I thought I was getting weaker but really I just started targeting the right muscles for a given exercise. Making better gains than when I was just moving weight around.
This is how you end up with the stereotypical "bodybuilder full of roids gets devastated by 20 pound dumbells" thing just keep the rom to your chest and lift
@@Bramble20322 You must be stupid or I didn't explain well enough but I don't want to because you sound like a troll and don't deserve for me to help you by explaining more.
My shoulders and rotator cuff don't even feel this when I execute proper form. It's all chest. Insane! What helped me was really retracting and lowering my scapular plane and arching my lower back. My chest was much higher than my delts and thus getting the majority of the stimulus.
Just because you have no physical awareness of whats happening mechanically doesn't mean you're right. It's a massive load on your rotator cuff. It's not "all chest"
@@ThatBigCactus 5 months later, perfected my form even more. Huge upper chest gains. Still no shoulder pain or rotator cuff pain at all! Perhaps even stronger! Thanks for checking in!
the "imma do a few more reps just because it feels so amazing" made me feel like watching some telemarketing show. Thanks for the tips again as always dr. Mike!
As someone with a past rotator cuff injury I can tell you this simply would injure me again the key to bodybuilding is finding what works for your body by experimenting with anything and everything
Use less weight and build those fibers. A lot of people get insecure in the gym and lift more than they should and hurt themselves. Who cares about anyone else, be safe during the exercise.
Do 5 pounds for sets of 12s once a week and add 5 pounds whenever you get easy sets with perfect form. You get injured again because those tendons are weak
Forget what these guys say as they obv don't know how to rehabilitate a rotator cuff injury. You need to build up all the supporting muscle as you probably know yourself, and there are plenty of videos on rotator cuff exercises on youtube.
I see a lot of people lifting pretty crazy weight for DB bench press and it always baffled me the lack of depth people reach like the whole reason DB can be better for growth is that greater range of motion
@@Thomas-zt7dm Sorry maybe I interpreted it the wrong way but to me it kind of sounded like you said that it would be a waste of time to focus on lifting heavier weights when you can do all this extra range of motion instead.
@@jakubkidacki4579 No its much more grey than that but generally I'd argue if you aren't trying to use a larger range of motion there's not much reason to do a DB press instead of a BB bench press. Either is fine but realistically if you wanna stack weight on generally you'll be able to do a lot more with BB then DB because its more stable. Neither exercise is bad its just why not get the most out of either variation? DB allow deep stretch so why not lean into it? BB offers more stability(relative to DB) for greater weight so why not lean into that aspect?
As someone with a history of forward-rounded shoulders and a previous, surgically-repaired labrum tear from this and deep dips specifically I would recommend the exact opposite of this. Come down to where you feel a stretch, but you're not in the negative space all the while keeping your elbows tight in vs flared out (this is the strain that hurts the shoulder capsule) and then press up with an inward pinkies coming towards each other twist at the top. You will feel this in the chest and specifically decline area of the lower chest without even having to do decline press specifically.
Dumbbell bench is so much better than barbell benching. Sure you don't get all the attention... But better growth and I've never had shoulder pain afterwards. After benching heavy my shoulders feel like crap
Yeah amazing sometimes I hang so deep in my deficit push ups (done on dip bars) I feel my shoulder blades touching. Literal limit. But I fly up anyways, since my chest strong but then the lockout burns me out. Fucking triceps
@@no_regerts5176exactly I should have known he was an undercover ICP Juggalo😂. I bet you he's not drinking the Faygo because of its nutritional content. God bless 🙏
You saying “especially” correctly was extremely satisfying to me, I even chubbed up a bit, people have been murdering that word pretty hard lately and I always notice it…😅
@@ML-cg9rhI appreciate your concern. I’ve been using this technique for quite some time now and I’ve had no issues whatsoever. In fact, my shoulders feel great and better than ever. No exercise or range of motion is inherently dangerous. It’s all about gradual exposure to the movement and progressive overload and using reasonably good technique and focusing on fatigue management and recovery. If someone’s shoulders hurt while doing this movement or ROM even after correcting their technique and using manageable load and checking all the boxes of recovery then they can certainly discontinue the use of this technique. However, I see no good reason to not use this much better technique to get an amazing muscle growth stimulus for the chest if your shoulders feel good throughout the movement. Also, injuries are multifactorial therefore I don’t think it’d be accurate to blame one exercise or technique for an injury as it can lead to the nocebo effect and that can certainly cause some negative outcomes. It’ll not destroy rotator cuffs. There’s no good evidence for saying that it’s not good for rotator cuffs. We shouldn’t attach fear with movement. It’s about using the correct applications of the exercise and technique. This technique is intended to be used with less weight and a very controlled tempo. If someone decides to lift extremely heavy weights with this technique and use an uncontrolled eccentric then that’s definitely not a very good idea but that’d be fault of the person doing that unreasonable thing in the first place and not the movement itself.
I happen to discover this by myself today. And dr.mike is validating my discovery. This allows me to share it with the intrested. And continue doing it. Thank you everyone.
I had some ego lifter see me doing this and launch into a rant about "BROOOO YOURE GONNA HURT UR SHOULDERRRRR!!!!" meanwhile he's half-repping 120s with a belt on.
But he is right, depending on your anatomy him doing half reps for you is constant tension and nets better gains with less risks of tearing a bicep or a pec for him.
I don’t care about my rep range or weights I care how I look and I look like a bodybuilder…do you ? Don’t do this it’s done small rep range works and then stretch with a fly
Going to try this one! Always wondered about this. With an excercise like a push up you can do this too if you squeeze your chest together and your shoulders towards each other
Dr Mike is the reason my year long plateau ended. Seeing progress similar to that of when I first started training 2 and a half years ago has made me fall in love with training all over again.
Im 6'4" 225 and people in my gym think im so weak because I incline dumbell like this 35lb Warmup 45x12, 55x10, 65x8 for working I used to touch my chest instead of shoulders with like 75,85,90 for working and my chest has gotten so much more shelf to it since switching
Anyone who says your weak for that isn't really worth talking to. When it's all said and done, ego lifters end up with more injuries than gains. And im speaking as a recovering ego lifter lol.
@@ROSH1503he or she probably knows this. But it’s still a worthwhile point since much of the time, people are doing this 💩 in-public and judging others or being judged. When I used to use a gym, I spent as little time there as absolutely necessary. I walked in and got to f’ing work. Eyes watering n 💩. Short break - enough for strength refresh. Then back at it, again. Then it was on to the next exercise. We were outta that mf’er fast af. Limit the bull 💩 and much more can be accomplished. Also, I’m all about machines since there was less competition for them and they required limited setup time.
Thanks this was great advice. Def felt a wayyyyyy better stretch and pump on my chest . You’re right you have to go a bit lighter …. But it’s worth it !!!
That's bullshit, full range of motion is pointless U are probably gonna hurt your internal rotators U should choose a range of motion which keeps the tension on your muscles & this will increase intensity of effort which will eventually result in more & more muscle fibres recruitment & stimulate optimal increase in muscle size & strength. Remember a/c to Henneman's size principle - motor units are recruited based on the intensity of effort. Stimulus has nothing to do with the stretch you get or full range of motion. It is true that during exercise, muscle fibres are damaged & are repaired & grown but that's not the primary driver of the growth, it is rather *MECHANICAL TENSION* & *METABOLIC STRESS* which induces growth ( due to some biochemical reactions)
Damn. I don't know anything about muscles or body building but that which you said about sustained tension seems to make good sense. Back when I was 16, I had been going to the gym for 2 years with rather minimal gains. Much because I did not eat a lot naturally. Anyway, around then I started doing squats for the first time ever and did them for about 6 months. I (no joke) gave it up after that as my legs grew so much larger compared to the rest of my body. Those workouts always had a different sense of exhaustion and intensity about them. I always did the same workout; started with an empty bar and did 10 repetitions after which I increased the weight by 5kg. Damn many reps. And once I reached my maximum, I would "come down" with the weights in a similar fashion. Having muscle looks cool but as I got older I began to appreciate functionality more. To me, it does not so much matter how I look, but rather that what I can actually do.
This is bull. You can still generate tension in the deep stretch. just go as deep as you can while not relaxing the chest and tadaaa. Also, as you said, if effort is the promoter of muscle growth (which it is) the stimulus actually is better with the stretch because the last reps of the set (the ones that generate more tension) more fibers get damaged because of the very same stretch
I've been doing this as my warm up/ first chest exercise for every session. It's helped increase my strength. My messed up left shoulder still feels kinda funky but doing this before lifting heavy has been great.
A simpler way to increase the stretch is just to rotate the dumbells so that at the bottom they're semi supinated, or just do them all the way through that way.
This is spot on I used to tell people that the range of motion is what makes you stronger even if you’re using lighter weights Let your ego go when you work out
YES finally, I has to learn this myself because I could never feel my chest but I'm glad I see at least 1 video on this. this also applies to and Pushing exercises with dumbbells like shoulder press
Ive stayed at similar weights for almost a year or more and every workout is brutal / get visible results with my body. Its never ending the process of perfecting form and having that slow eccentric and pause make you earn every set. Injuries are few and far between and thats after ive separated both shoulders from hockey years back. Shoulders have never been healthier. BW dips are pain free, pause at the bottom as well ect
Best way I did mine. However. I did do it too heavy at first and messed my shoulder up. Definitely heed his advice of dropping the weight first, it’ll feel heavier than you think.
I have a questions , If deep stretch in full rom dumbell press doesn't destroy my rotator cuff ? And front delt doesnt' do much work in this exercise . I would like to bench press like that but I'm afraid I'll get injured
This fixed my front shoulders that were in pain for like 3 years. do 1 set RPE 10 till failure and then calculate the weight to do RPE 8 1-2 more sets (reps 8-10)
Remember to do this with light weight, would say 60 % of your 1 ORM and you're solid, this blew up my chest and was sore for a week. This changed my pecs for life
Important, actually essential to mention to keep ones arms in the plane of the scapula. i.e. at about a 45° angle to the body. Not straight infront and not abducted to 90°, otherwise you will put too much strain on the anterior ligaments of the glenohumeral joint, which will eventually lead to steching of the anterior capsule and instability
Go down until you feel a light stretch on your chest. If you go all the way down, too much pressure is transferred to the tendons. I learned this the hard way.
Nice work man! My current pr for this is 30 kg for 12, and my chest gains have been awesome, I literally got stretch marks all over the sides of my chest.
Have a slight rotator tear and bursa inflammation. Dumbell chest press induce some minor clicking and iritation. Important not to overload this exercise.I sometimes opt for a bar or smith machine to gain some extra stability.
During a period in my 20s, I frequently did presses and flies involving slow descents and super deep stretching at the bottom. I didn't know if it was good technique or not, but it felt good to me and now that I'm reflecting on it, I did experience an insane amount of chest growth during that time.
I use the old school body building db flyes: where you get a light weight, at the bottom of the fly you open your hands and let the db slide a little bit towards your fingers, wrap your hands around, come up and at the top rotate your palms face-ward and squeeze for a sec. I'm definitely gonna try this tip. Thanks for sharing
Great teaching here. Now, to get the chest to expand, one should engage his or her scapula at the bottom range to reciprocally inhibit the pecs and not put load into the glenoid's connective tissues. This allows for a greater stretch in the chest and more muscle fiber recruitment on the concentric contraction.
Yep, this is how I blew out my rotator
Sounds about right. I'd think it's important to do this in at least the 6+ rep range, and not do this close to failure.
Ya have to be careful with this "full ROM" thing. Ofc people should aim for a great range but most don't have the flexibility to go to the max
Then stop ego lifting lol
Natural selection at work
@@himeshsinghshishodiya dont need to ego lift to blow out a rotator cuff
If you going to try this. Use medium/light weights.
This stretch ia dangerous with heavy weights
Yep. I also think it’s good advice generally to feel your way into a movement with some warm up sets and then select the weight intuitively.
This is why the bros are hating in the comments. They have no conception of a world where they use a weight that they can control through a range of motion. If you’re a gym bro who’s been lifting with limited ROM for years, your tendons aren’t capable of handling any kind of weight whatsoever. This is why Mike can body this ROM no problem because he only lifts like this
@@whydidyoutubeaddthis🍆-ery is unnecessary.
If someone’s wildly reckless and completely throws caution to the wind, MAYBE they deserve injury.
By your standard, we’re all f’ed.
Don't try it at all.
@@tunnelvision2218 why?
I’m 30 years old and done strongman and powerlifting for years. I have always been self conscious about my chest being not well shaped and not much mass. I’ve complete started making sure the dumbbells are done this way and making my dips as deep as possible without pain. Dips give me pain but I worked around it and slowly built up to my body weight in a dip (used one of those machines where you can step on a platform and use counter weight). My chest gains have been amazing in the last three months. More growth than the last 8 years. Thank you
Tell us more about yourself
@@timnelcin8717😂
Way Over exaggerated
This is making my chest grow quickly! The heaviest I've used is 45lb dumbbells but went back to 40lb dumbbells for safety reasons.
Less weights. Less joint pain. More gains.
Unfortunately less ego lifting.
Wait until the algorithm shows you Mike Mentzers legacy. Less workouts, higher intensity, absurd gains.
Finally someone with brain 🫶
@@pabl1to33 “less workouts” is subjective. You are talking about muscle repair frequency and essentially what “split” you are doing. Then supplementing it with cardio/fat burn.
“More intense and less training” is not a universal truth, but a personal reflection of time in gym, what a person responds to, and safety.
@@pabl1to33 just looked him up though. Yeah. He WAS one of those “I know better because it worked for me” people.
Look up actual studies based on this. Or look up videos on this channel that already did that for you and talk about training frequency.
Actual studies show mixed results with younger people gaining muscle and older people losing muscle training like that. JUST LIKE WHAT HAPPENED TO MIKE.
It is really personal, and you have to really just try multiple approaches to see what does and doesn’t work.
For example, if you destroy your body once a week to the point you can’t do cardio on off days, you will gain fat and lose overall health. It all depends on genetics, personal preferences, goals, and your availability in free time.
Just because the Tren Twins are jacked, doesn’t mean they know how to most effectively train. They may have some insights to consider, but they are just doing what they see works for them. This channel also has videos on that.
@@pabl1to33exactly was just about to comment the same thing
Need to put this here for anyone:
Trained all my clients with rotator issues, with this full ROM technique that RP uses. We used stability drills like in SquatUniversity's channel. this did the opposite of 'injure' or 'blew' and SAVED their rotators and shoulders. more healthier shoulders than ever. takes time to drill stability and mobility, but they all got it. every single client.
I don't get how people don't understand this simple concept. Obviously your rotators are going to be weak if you don't train them, all the more reason to train them.
Thank you. So many comments just repeat this nonsense when nothing like that has any merit.
Sure if you don't notice your form declining while going down because you try to go beyond the point where you are actually most stretched or if you don't warm up properly that can be problematic but not going into a deep stretch is also a potential risk because then your muscles aren't ever challenged in such a position which can make injuries more likely if you for example fall and try to grab something and suddenly your joint is in an angle you never train and boom
I haven't had a single rotator cuff or other shoulder issue since I started doing dumbbell bench with a big controlled stretch a few years ago.
finally. most of the advice in this comment section is: have weak rotator cuffs? just stop using them! awesome!
to which drill are you referring to? Could you please drop a link? I’m having problems with left shoulder for years and it keeps coming back from time to time…
Every deep stretch exercise NEEDS to be done in absolute control and complete focus on what your muscles and tendons are telling you. Nothing can destroy your body (short of high velocity impact) like over stretching the range. Be careful, go light for stretching ranges
This dude is the reason for my body starting to change. Thanks bruh
Pay the man then
@@mizzougrad001he is, by viewing and commenting.
the real reason is the work you're putting in
This guy has been exposed so many times. He’s an absolute clown and truly has no idea what he’s talking about regarding anything health or body building related.
@@franksindoneii5410AHHAHAHAHAHA keep talking out of your ass. Hes 100% on point with 99% of EVERYTHING he says. Keep hating
It hurts my soul. A month ago, with this tip, I lowered from 80's for 10 to 70's for 8 with comparable RPE. I needed that reminder to leave my ego at the door.
It's just a different kind of deload.
Better Stimulus to Fatigue Ratio. I see this as an absolute Win
@@arisnikou04 completely.
I def left my ego after taking Dr Mike advice. Who would’ve known slow and in control at full range would be so crucial lol
@@arisnikou04 exactly
Ever since I started watching your channel my training sessions have gotten so much more efficient and effective thank you
Very cool. Just don't start drinking Faygo. God bless you 🙏
@@bradpnw1897 what you don't want to give me a whoop whoop?
In this endless sea of broscience, I really value this channel!
I was almost drowning, then I found Dr. Mike.
🎉🎉🎉@@K0MBIAN
The amount of bro science trying to disprove him or Nippard or a couple other dudes in the comments section is so disheartening. Like these dopie idiots argueing with doctors whose whole thing is health is wild.
He's a medical doctor.
@@SOULinaSHELL94 yea he goes by Doctor Mike lmao
The maximum stretch Is the most important part of your workout which is the very start when you’re warming up. Light weight, big slow negative with a long hold for the stretch at the bottom. Watch your chest session take a new turn in life!
For real ! Lotta people don’t warm up their to their end range of motion at all and get snapped up when their heavier weights push them deeper
No not full rom during warm up. Ease into it. You have a cold body
After watching a few of your videos I started pinching my shoulder blades during the stretch and holding for longer. My chest genetics suck, but this has been making a massive difference.
Such an advanced situation! Ego and more will hinder the majority of people doing this. I absolutely love this method!
I keep having to lower the weights every week because I keep improving my form and range of motion lol.
And as I lower the weight to a lower weight, it gets lighter, and I suppose I discover that I can go deeper or make it harder to do. Or slow down the rep more and be less explosive.
It's hard to dial it in but once it's dialed it feels great.
@@kassokilleri2fflol same. I thought I was getting weaker but really I just started targeting the right muscles for a given exercise. Making better gains than when I was just moving weight around.
@@orbitaltempest exactly. Even my strength gains are better strangely enough.
This is how you end up with the stereotypical "bodybuilder full of roids gets devastated by 20 pound dumbells" thing just keep the rom to your chest and lift
@@Bramble20322 You must be stupid or I didn't explain well enough but I don't want to because you sound like a troll and don't deserve for me to help you by explaining more.
My shoulders and rotator cuff don't even feel this when I execute proper form. It's all chest. Insane! What helped me was really retracting and lowering my scapular plane and arching my lower back. My chest was much higher than my delts and thus getting the majority of the stimulus.
What you feel isn't what's happening biomechanically
Just because you have no physical awareness of whats happening mechanically doesn't mean you're right. It's a massive load on your rotator cuff. It's not "all chest"
@@ThatBigCactus 5 months later, perfected my form even more. Huge upper chest gains. Still no shoulder pain or rotator cuff pain at all! Perhaps even stronger! Thanks for checking in!
*it doesnt feel until u hear the snap*
@@ThatBigCactusjust because you're small and bitter doesn't mean this is a huge load on the shoulders. It objectively isn't.
This tip doubled my chest gains overnight. Thank you Dr. Mike! ❤
Dr Mike making a video on exactly what I added to my routine 3 days ago is like a big clap on the back and "well done" from him
Dr Milk ?
Thank you. Started doing this along with super deep dips on arms day and have seen noticeable improvement in chest size.
the "imma do a few more reps just because it feels so amazing" made me feel like watching some telemarketing show. Thanks for the tips again as always dr. Mike!
As someone with a past rotator cuff injury I can tell you this simply would injure me again the key to bodybuilding is finding what works for your body by experimenting with anything and everything
Use less weight and build those fibers. A lot of people get insecure in the gym and lift more than they should and hurt themselves. Who cares about anyone else, be safe during the exercise.
Do 5 pounds for sets of 12s once a week and add 5 pounds whenever you get easy sets with perfect form. You get injured again because those tendons are weak
Forget what these guys say as they obv don't know how to rehabilitate a rotator cuff injury. You need to build up all the supporting muscle as you probably know yourself, and there are plenty of videos on rotator cuff exercises on youtube.
Right, because you have an injury. Normal technique isn't designed around those with injuries.
Didn't ask.
I see a lot of people lifting pretty crazy weight for DB bench press and it always baffled me the lack of depth people reach like the whole reason DB can be better for growth is that greater range of motion
Focus on yourself. Why do you care? You're stroking your own ego with the whole I do the full range of motion bullshit.
@@jakubkidacki4579 Chill out bro nothing I said had to do with my ego. Simply mentioned something I noticed.
@@Thomas-zt7dm Sorry maybe I interpreted it the wrong way but to me it kind of sounded like you said that it would be a waste of time to focus on lifting heavier weights when you can do all this extra range of motion instead.
@@jakubkidacki4579 No its much more grey than that but generally I'd argue if you aren't trying to use a larger range of motion there's not much reason to do a DB press instead of a BB bench press. Either is fine but realistically if you wanna stack weight on generally you'll be able to do a lot more with BB then DB because its more stable. Neither exercise is bad its just why not get the most out of either variation? DB allow deep stretch so why not lean into it? BB offers more stability(relative to DB) for greater weight so why not lean into that aspect?
These guys are bigger than you are. Start questioning yourself.
As a tall guy with very long arms I 100% approve of this. Chest is by far my best body part when training and its not due to genetics
this will have your chest absolutely COOKED the next day ❤️
As someone with a history of forward-rounded shoulders and a previous, surgically-repaired labrum tear from this and deep dips specifically I would recommend the exact opposite of this. Come down to where you feel a stretch, but you're not in the negative space all the while keeping your elbows tight in vs flared out (this is the strain that hurts the shoulder capsule) and then press up with an inward pinkies coming towards each other twist at the top. You will feel this in the chest and specifically decline area of the lower chest without even having to do decline press specifically.
why would i do it in a way that would make it more into a decline chest exercise💀
Dumbbell bench is so much better than barbell benching. Sure you don't get all the attention... But better growth and I've never had shoulder pain afterwards. After benching heavy my shoulders feel like crap
Less pain (the bad kind), less weight, more gains and results. Sign me up!
Weird how bodybuilders in the past have gotten major gains without doing any of this new trend bs.
@@JuliusTurner-hm6ffno one ever said that classic bodybuilders were doing it wrong, obviously with time comes better research and knowledge
Deficit pushups ❤
And ring pushups
Yeah amazing sometimes I hang so deep in my deficit push ups (done on dip bars) I feel my shoulder blades touching. Literal limit. But I fly up anyways, since my chest strong but then the lockout burns me out. Fucking triceps
One of the best promoters health and correct training on here...... RESPECT!!!!
Thanks Mike, push day tomorrow!
Legs for me
My leg pull day is tomorrow :(
Since everyone is saying what their workout day is tomorrow,
Mine is push.
@@zants_ Don't be sad, think about all the disabled people who would do anything just to be able to do your workout
@@zants_legs is the most fun in my opinion lol although back has me "coming" (Arnold voice) all the time, every time and everywhere.
I started working out like this when I realised the conventional bench press was only systematically fatiguing me.
Thanks so much Mike! I tore my rotator cuffs, and now I'm definitely going to grow much bigger after my surgery. Whatever it takes!
This man loves his faygo
So do Juggalos!
@@no_regerts5176exactly I should have known he was an undercover ICP Juggalo😂. I bet you he's not drinking the Faygo because of its nutritional content. God bless 🙏
Lore unlocked: Mike is a Juggalo.
Great advice as per usual and I see Doc Mike representing Michigan with the Faygo shirt ;)
Needs a Vernor's, a Made Rite, and a Stroh's T shirt.
I love Faygo. We get it over in Idaho also.
@@TheDakotaraysVernor's soda' and Stroh's ice cream is awesome!
Mike is an undercover ICP Juggalo ❤. He only drinks Faygo for the nutritional content and what it does for his body and the mad gains😂. God bless 🙏
😂 got the urge to listen to hokus pokus now
You saying “especially” correctly was extremely satisfying to me, I even chubbed up a bit, people have been murdering that word pretty hard lately and I always notice it…😅
Great cue! I’m definitely going to use this cue from now on. Can’t wait to get that deep stretch on my chest. It seriously looks amazing. 💪
I was a pt for the rams for over a decade, I promise you this will destroy rotator cuff. Don’t do it
@@ML-cg9rhI appreciate your concern. I’ve been using this technique for quite some time now and I’ve had no issues whatsoever. In fact, my shoulders feel great and better than ever. No exercise or range of motion is inherently dangerous. It’s all about gradual exposure to the movement and progressive overload and using reasonably good technique and focusing on fatigue management and recovery. If someone’s shoulders hurt while doing this movement or ROM even after correcting their technique and using manageable load and checking all the boxes of recovery then they can certainly discontinue the use of this technique. However, I see no good reason to not use this much better technique to get an amazing muscle growth stimulus for the chest if your shoulders feel good throughout the movement. Also, injuries are multifactorial therefore I don’t think it’d be accurate to blame one exercise or technique for an injury as it can lead to the nocebo effect and that can certainly cause some negative outcomes. It’ll not destroy rotator cuffs. There’s no good evidence for saying that it’s not good for rotator cuffs. We shouldn’t attach fear with movement. It’s about using the correct applications of the exercise and technique. This technique is intended to be used with less weight and a very controlled tempo. If someone decides to lift extremely heavy weights with this technique and use an uncontrolled eccentric then that’s definitely not a very good idea but that’d be fault of the person doing that unreasonable thing in the first place and not the movement itself.
@@ML-cg9rh It fixed my rotator cuff pain. I guess you could destroy something if using weights you can't control?
Think im gonna skip this and save my shoulders.
You could just try it with very light weights and experiment? I think stretching is amazing but I know how dangerous it can be
you injure your shoulders by avoiding this. Progressively overload the stress and build your shoulders up to handle this load
You literally just gotta drop some weight? Are you people actually this fucking stupid 😂
@@yojelihe literally said use light weight but people don’t listen
The fact that you will skip this is why your shoulders will not be saved.
I happen to discover this by myself today. And dr.mike is validating my discovery. This allows me to share it with the intrested. And continue doing it. Thank you everyone.
My rotators started begging me for mercy as soon as I saw that
Then dont stick your elbows out so wide. You can get a crazy stretch without having 90 degree elbows lmao.
@@Owen-C1997you right. But it depends on the equipment. Here i got long dumbbell, so it's impossible to got that stretch without 90° elbow flared out
I had some ego lifter see me doing this and launch into a rant about "BROOOO YOURE GONNA HURT UR SHOULDERRRRR!!!!" meanwhile he's half-repping 120s with a belt on.
Lol
Belt and Straps ☠️
But he is right, depending on your anatomy him doing half reps for you is constant tension and nets better gains with less risks of tearing a bicep or a pec for him.
@@mounoussamypatrice4187
Yeah, because training half a muscle is totally going to induce more muscle hypertrophy😂
I don’t care about my rep range or weights I care how I look and I look like a bodybuilder…do you ? Don’t do this it’s done small rep range works and then stretch with a fly
I started watching your videos and it really changed how much progress I'm making . I would say about a 25 percent strength increase in a few weeks
Going to try this one! Always wondered about this. With an excercise like a push up you can do this too if you squeeze your chest together and your shoulders towards each other
Or you can hold dumbbells while doing push ups which will level you go lower for a better stretch.
Ring Push Ups❤
@@Micah-Phoenix good one!
@@EIIende killer!
my gosh yes, I had to drop several dumbbells to make this work but the stretch was amazing
Probably shouldn't be dropping dumbbells, could break them
@@jasonvanhaselen5238 he's talking about reducing weight..
@@imdark7372 I know🤣
@@jasonvanhaselen5238 ok
What about teh gains, were they amazing?
Dr Mike is the reason my year long plateau ended. Seeing progress similar to that of when I first started training 2 and a half years ago has made me fall in love with training all over again.
Im 6'4" 225 and people in my gym think im so weak because I incline dumbell like this
35lb Warmup
45x12, 55x10, 65x8 for working
I used to touch my chest instead of shoulders with like 75,85,90 for working and my chest has gotten so much more shelf to it since switching
Anyone who says your weak for that isn't really worth talking to. When it's all said and done, ego lifters end up with more injuries than gains. And im speaking as a recovering ego lifter lol.
Lift for yourself not others. You should not care about what anyone else thinks, you have to do you at your optimum comfort. Fek everyone else…
@@ROSH1503he or she probably knows this.
But it’s still a worthwhile point since much of the time, people are doing this 💩 in-public and judging others or being judged.
When I used to use a gym, I spent as little time there as absolutely necessary.
I walked in and got to f’ing work. Eyes watering n 💩. Short break - enough for strength refresh.
Then back at it, again.
Then it was on to the next exercise.
We were outta that mf’er fast af.
Limit the bull 💩 and much more can be accomplished.
Also, I’m all about machines since there was less competition for them and they required limited setup time.
My shoulder will explode
In size, yes!
I dont know what is would do without Dr Mike! All I have learned, is from Mike
I did this and got severe tendinopathy in my long bicep.
you used too much weight
@@murrayer5426 bros ego lift and then say an exercise is prone to injury, typical
@@benitocamela174he joking lol
I can feel my shoulder hurting just by watching this😂
Thanks this was great advice. Def felt a wayyyyyy better stretch and pump on my chest . You’re right you have to go a bit lighter …. But it’s worth it !!!
Maybe I'm wrong but seems like a good way to snap some shit up
THANK YOU , SIR .
I'm not sure how this guy got on my algo, but I love all these tips I'm excited to use at the gym some day if I decide to start going.
But I want strangers to think I'm alpha so I prefer to use way more weight than I can control
That's bullshit, full range of motion is pointless
U are probably gonna hurt your internal rotators
U should choose a range of motion which keeps the tension on your muscles & this will increase intensity of effort which will eventually result in more & more muscle fibres recruitment & stimulate optimal increase in muscle size & strength.
Remember a/c to Henneman's size principle - motor units are recruited based on the intensity of effort.
Stimulus has nothing to do with the stretch you get or full range of motion.
It is true that during exercise, muscle fibres are damaged & are repaired & grown but that's not the primary driver of the growth, it is rather *MECHANICAL TENSION* & *METABOLIC STRESS* which induces growth ( due to some biochemical reactions)
Damn. I don't know anything about muscles or body building but that which you said about sustained tension seems to make good sense. Back when I was 16, I had been going to the gym for 2 years with rather minimal gains. Much because I did not eat a lot naturally. Anyway, around then I started doing squats for the first time ever and did them for about 6 months. I (no joke) gave it up after that as my legs grew so much larger compared to the rest of my body. Those workouts always had a different sense of exhaustion and intensity about them. I always did the same workout; started with an empty bar and did 10 repetitions after which I increased the weight by 5kg. Damn many reps. And once I reached my maximum, I would "come down" with the weights in a similar fashion.
Having muscle looks cool but as I got older I began to appreciate functionality more. To me, it does not so much matter how I look, but rather that what I can actually do.
This is bull. You can still generate tension in the deep stretch. just go as deep as you can while not relaxing the chest and tadaaa. Also, as you said, if effort is the promoter of muscle growth (which it is) the stimulus actually is better with the stretch because the last reps of the set (the ones that generate more tension) more fibers get damaged because of the very same stretch
Literally the only gym UA-camr I pay any attention to now. Dr Mike ftw 💪🏼💪🏼
Same Thing my girlfriend tells me , deep Stretch Always on the fun Side .
Thanks RP!
Fucked up my AC joint stretching too far on bench, 7 years later I can still feel it. Definitely bring the weight down slowly to your chest.
Thanks! Good tip! 🏋♂️
Yeah, bro, explode your chest AND rotator cuffs, all in one swift motion.
It’s so true this is what I do. You want to have as far of a stretch possible without hurting yourself. Go down slow too!!
I've been doing this as my warm up/ first chest exercise for every session. It's helped increase my strength. My messed up left shoulder still feels kinda funky but doing this before lifting heavy has been great.
A simpler way to increase the stretch is just to rotate the dumbells so that at the bottom they're semi supinated, or just do them all the way through that way.
The stretch thing is legit.. I've grown more chest this year than the last two years, no joke!
This is spot on I used to tell people that the range of motion is what makes you stronger even if you’re using lighter weights
Let your ego go when you work out
Thanks chief. I actually am going to hit chest today so this is awesome
Been using this advice ever since I heard it about six months ago. This is effective and it takes ego lifting out.
Started getting Vince Vaughn vibes at the end 😂🎉
I hope they keep adding more classes every few seasons
YES finally, I has to learn this myself because I could never feel my chest but I'm glad I see at least 1 video on this. this also applies to and Pushing exercises with dumbbells like shoulder press
Delivering free concise information, how virtuous
Love your shirt bro! 👊
Ive stayed at similar weights for almost a year or more and every workout is brutal / get visible results with my body. Its never ending the process of perfecting form and having that slow eccentric and pause make you earn every set. Injuries are few and far between and thats after ive separated both shoulders from hockey years back. Shoulders have never been healthier. BW dips are pain free, pause at the bottom as well ect
Best way I did mine. However. I did do it too heavy at first and messed my shoulder up. Definitely heed his advice of dropping the weight first, it’ll feel heavier than you think.
Love all your vids brother! Also that faygo shirt!😎
I tried this and I loved it. Had people looking at me doing these workouts, one even started doing them like that . Thanks for the tips
I have a questions , If deep stretch in full rom dumbell press doesn't destroy my rotator cuff ? And front delt doesnt' do much work in this exercise . I would like to bench press like that but I'm afraid I'll get injured
This guy is very helpful. Good suggestion
Dude your advice has been priceless thank u sir for the free information
Got it! Implemented for next chest day💪🏽
This fixed my front shoulders that were in pain for like 3 years. do 1 set RPE 10 till failure and then calculate the weight to do RPE 8 1-2 more sets (reps 8-10)
Started off as let me show you how to do this ended up. Let me finish this set.😂😂😂
Remember to do this with light weight, would say 60 % of your 1 ORM and you're solid, this blew up my chest and was sore for a week. This changed my pecs for life
Important, actually essential to mention to keep ones arms in the plane of the scapula. i.e. at about a 45° angle to the body. Not straight infront and not abducted to 90°, otherwise you will put too much strain on the anterior ligaments of the glenohumeral joint, which will eventually lead to steching of the anterior capsule and instability
That form is insane I can’t wait to try this.
The Cambered Olympic bar is great for this as well. I know they still make them but i Havnt seen one in years, though.
Go down until you feel a light stretch on your chest. If you go all the way down, too much pressure is transferred to the tendons. I learned this the hard way.
I’ve always done my bench press like this, currently sitting at 35kgs on incline doing it this way, always assumed this was the correct way
Nice work man! My current pr for this is 30 kg for 12, and my chest gains have been awesome, I literally got stretch marks all over the sides of my chest.
Have a slight rotator tear and bursa inflammation. Dumbell chest press induce some minor clicking and iritation. Important not to overload this exercise.I sometimes opt for a bar or smith machine to gain some extra stability.
During a period in my 20s, I frequently did presses and flies involving slow descents and super deep stretching at the bottom. I didn't know if it was good technique or not, but it felt good to me and now that I'm reflecting on it, I did experience an insane amount of chest growth during that time.
Love this dude 👌
Everybody is an expert with the next best idea of training. Sick of social media
This fire bro!!🔥
Took me to outer space 👨🚀🚀☄️
Amazing advice that i have been putting to good use, although i have experienced ego death and use appropriate weight.
That’s stretch is remarkable I’m definitely adding it, thank you!
Best channel in existence.
I use the old school body building db flyes: where you get a light weight, at the bottom of the fly you open your hands and let the db slide a little bit towards your fingers, wrap your hands around, come up and at the top rotate your palms face-ward and squeeze for a sec.
I'm definitely gonna try this tip.
Thanks for sharing
Important is to warm up the shoulders for this. Lot of people have injuries because they use to much weight and push it cold.
Thank you for the tip, Dana Rogan.
Stewie as a real life adult is actually really jacked. Who would’ve thought?
Great teaching here. Now, to get the chest to expand, one should engage his or her scapula at the bottom range to reciprocally inhibit the pecs and not put load into the glenoid's connective tissues. This allows for a greater stretch in the chest and more muscle fiber recruitment on the concentric contraction.
Great stretch, and good form.. just like dips.. dig deep❤