Only 3 Chest Exercises You Need
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- Опубліковано 23 вер 2024
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Simplicity, intensity and consistency is the golden trifecta. Not just for gains, but life
Underrated comment.
My new ethos. ✊🏾
Amen brother
Word.
I think something being simple just makes it so you can follow it intensely and consistently easier. If you can follow a complex plan with intensity and consistency, that would be good too.
Meanwhile the guys in my gym do 5 different chest exercises in a day
In my gym too.And all those guys are small.
Correction: they’re doing three different chest exercises - and a bunch of duplication
@@vedran2750 ur small urself
@@kingpotent3950 I've seen him. He's tiny. Miniscule even.
Amateurs here in Egypt i see people doing Chest workout as a "Package" , so it goes like this :
-Flat BB Bench , with it's Flat DB variation after and it's Mid Fly Variation
-Incline BB Bench , Incline DB Bench , Incline fly
-Decline press , Decline DB bench , Decline Fly ..
and maybe if they're feeling it they could jump on some machines .. :D :D
___________
i always tell people not because there's "Fish , Meat , chickens" on the menu u need to order them all and eat them all at the same time ..
JUST PICK ONE :D ..
Its international chest day. I'm hitting legs.
Leg day tries to skip you for sure!💪💪💪
Smart move. You'll have the squat rack and the leg press to yourself
Same. Everybody else is hitting chest on Monday or the first day of their routine so I do legs.
It’s international leg day. I’m hitting chest.
🤡
It's so easy to be motivated at first. You want abs. You want to get buff. You want the girl. Whatever it may be. One day you realize. Rest matters so much more than we know
And on those rest days you grind harder in life 🦾 learn a new language or something/getting your shit done
🫡🫡🫡
I wanted to be wider than all my taller friends
Unitil you get an injury.
Rest is for healing. If you don't do extreme hard work then you don't need much sleep. Diet plays a part as well.
Mike always makes me feel like I've been doing everything right after all. Other dudes bring up like 7 exercises for each body part and expect you to incorporate it all somehow.
Next up, the unilateral reverse cable squezze dildo press
Tbh if you train bodyparts 2x/week that's very doable
@@Beardfascade Sure but is it really better to do different exercises on the 2nd day rather than just doing bench/incline bench/flyes a second time?
@@YoskiRSI think that just comes down to preference really. For some, it works better to do the same say chest workout 2x a week, for others the variety works better. I believe in variety working better, but that's my preference. It keeps movements from getting stale, it allows me to hit the muscle from different angles, and prevents burnout. But that's just me. I know others who prefer the simplicity of just having 2-3 different workouts that they hit 2x per week.
@@richardcaraballo1185the only reason to change up a workout is to avoid boredom, a lot of bodybuilders basically do the same lifts their entire career
honestly i started doing this a month ago and have seen crazy results from it. used to do 5 exercises for chest, cut it down to 3 and it’s made a world of a difference
Simplicity, intensity and consistency is the holy trifecta
how crazy can those results really be after a month..
@@athon317 a lot of striation development, fuller chest. A month is enough time to see substantial results, at least for me
Right on man. What 3 chest exercises do you do?
How many times a week are you doing those three?
That’s the three things I hit, benchpress, incline db press and peckdec. It has never failed my chest!
Much clearer than the general video info thx
@@pawbard how much clearer did you want it bro lol
Dips are godliness tho
@@jamesadamgleason9471💯 I always finish my chest with dips.
@@jamesadamgleason9471ikr! Inc db press, peck dec and dips are more than enough!
I would love to see this video as a formula for a series about each muscle group and its “ angles of attack”.
...Anatomic atlas? There must been one at school.
@@Uncle_Smallett Underaged ellipsis detected.
I personally do it like this (focusing on my bench)
Push day A :
3 sets of flat bench
3 sets of incline db press
Push day B :
3 sets of flat bench
3sets of low to high flys
I wanna do something like this to focus more on bench, but I'd have to get rid of weighted dips, you don't do dips?
@@johanfanelli9836 (that was 1 month ago)
At that time I was focusing on bigger bench and upper chest
I could not fit in another exercise
And also a lot of people say that you don’t have to isolate the lower chest that much
And it gets well hit with flat movements
But I have not dropped my bodyfat that much to see my chest in detail to demonstrate that
For all I know now that my upper chest is a weak spot
@@bahandplays8373 I see, I'm trying to focus on my bench right now so I'll have to exclude dips I guess.
Thanks bro
@@johanfanelli9836 or try doing 3 exercises per workout first
You might not have problem with higher volume unlike me
Then if it’s overtraining for you
You can still do 1-2 sets of dips in your weekly chest volume
These solutions are all if you really love the dips and don’t want to give them up
@@bahandplays8373 I was thinking about that, just including maybe 1 serie heavy weighted dips weekly at the end of the workout, that still would be 12-13 series weekly. It could works. thanks again bro
Horizontal press : Like a benched cambered press
Inclined Press : Barbell Bench Press
Fly movement : Like Cable Chest fly, or machine pec deck- chest flyes, or maybe a cross body cable thingy (J. N)
Jonni shreve punching the air when he heard you say crossing the arms during flys.
I was taught that 50 years ago.
Yeah but jonni shreve still puts out some junk info that he tells you to believe 'just because'. He's definitely one of the better channels out there, but he says so much shit like "never cross your arms during flyes, there's no extra activation" or "don't twist your hands/wrists out slightly when doing pushdowns, there's no need" when you can literally FEEL the medial head of your tricep contracting more when you do the twist even with no weight, and you can feel your chest contracting better when crossing arms. He also said you should never ever arch when doing rows yet RP are constantly advocating for a high chest & slight arch in the back to hit peak contraction
@@nicehatmrdog5265 it was a joke homie. I like his content.
Shreve? The guy that gave Order 66 or what!
@@CrniWukThe guy who somehow returned and was ruined by Disney :(
Crazy how many of these I figure out on my own. Stopped doin specific muscle days (Monday- chest, Tuesday- back, etc), and started doing upper/lower split. It is WAY easier to hit all muscles groups multiple times a week, and it’s VERY hard to overtrain when you have so many muscles to hit in one hour
It's a process. I was thinking earlier today that all the specificity and misc. BS are almost required for younger lifters as part of the journey. I don't know that it would benefit them to tell them most of that is about as necessary as the pre-workout (I just call it hummingbird food) those idiots spend so much on.
Maybe because, as we get older, we have to listen more to our bodies. We become more in tune with how we feel doing certain basic movements, and tweak things from there.
Have you tried a front/back split? I feel like upper is always longer than lower
@@thephapster I’ve tried it and I’m personally not big on it. I agree, upper is always a longer workout, but it’s the same with backside workouts. There’s just more muscles to work on the back side compared to the front. I didn’t like it only because it’s hard to completely isolate the back side muscles from the front. For example; compound lifts
@@kushweedfaded actually I find that there are about the same amount of muscle groups for front and back. Front day would hit chest, front and side delts, triceps, and quads. While back day would target back, biceps, rear delts, hamstrings, and calves
@@kushweedfadedwhy are you hitting triceps on the front day? They are in the back of your body, that's sacrilegious!
i just do dips and incline dumbbell press , gets me more gains than doing a fly,press and incline press
Incline and Flat press for me. Has been working best for me personally. Just two exercises twice a week.
@@RJB_TV The way dips filled my chest was unreal, always felt like my chest was lacking in some way despite it being a strong point till i did dips
@@4ru-brawlstars111 really late question to your post what type of dips do you do leaning foward dips or what type ?? and from then to now have you seen crazy chest gains throughtout the months??? and what does your chest day look like rn ???
@@AngeloD0416 It was kind of leaning forward, definitely "pushing out" my chest to exaggerate the stretch while not rolling my shoulders forward but instead keeping them back.
Right now i took dips out as the gym i go to doesnt have a dip belt and i dont own one, but i do incline barbell bench and flat bench db flyes, sometimes i do cable flyes instead if i feel like it.
Hmmm, dips right and when I try to think of it .... Haven't pondered too deep but well, dips are bodyweight so like you have to apply a decent amount of force to actually get yourself work up against the gravity so it is kinda assured to give you decent gains, more than that you try to control your movement in it so it's gonna be a fire workout and movement to get your chest to force into growing tf out! Definitely not easy! When you try to make it pretty controlled and well executed! body weight exercises need a lot of contemplation NGL now as I added the contemplating point you see... It grows and develops your patience and like it builds your damn mental strength as well!
Staples for me:
Flat Bench (DB, BB)
Incline BP ~30°(DB, BB)
Dips ( varying the gripwidth periodically)
Fly movement (any angle/machine)
I would consider machines but the ones at my gym suck ass and these movements never stopped working for me, if they go stale I change some modalities or angles and its good to go.
I heard db flies are dangerous, gow true is this? Would doing them on the floor be better ot just font go to heavy?
@@frankwhite555doing them on the floor is a terrible idea, it's really a weighted stretch type of exercise. Don't listen to people saying movements are dangerous, start light and warm up properly and experiment. I just recently started doing behind the neck barbell pressing, heard it was terrible for shoulders for years but it doesn't cause me issues and feels awesome for the side delts as opposed to the military pressing I was doing before
I needed to hear this. Thanks Doc. All the best to everyone. Enjoy the process.
Weighted dips
Incline dumbell press
Chest fly machine
Rear delt flies
Tricep pushdowns
Skull crushers
Bike
Stretch.
The fact that I already do only 3 movements on chest day and it’s exactly these 3! I need to stop doubting myself. I was thinking it wasn’t enough lol
By far my favorite fitness influencer. Thank you.
Amen. I only do flyes to isolate the chest and not burn out my tris and shoulders just to hit my pecs
Do flys first, then incline and then dips. That way you go from big muscle group to small.
Mine Mentzer’s programs are the easiest to follow and what I found has best results. 2 warm up sets, 1 set to failure and move on to the next one.
@@camiloorsini9674 Mike Mentzer is a fraud, sorry, you won’t build muscle doing 1 set a week
@@camiloorsini9674don’t you mean small muscle group to big?
Flys are isolation, presses are compound
@@JonnyD3ath yeah, flys are isolation. But they isolate the chest which is a big muscle group.
If you first do the exercises that include small muscle groups like the triceps, you will exhaust before the big muscle group can get a real workout. So you isolate the chest first and then move on to the exercises that use the smaller groups as well.
Flat bench, incline, and cable fly. These are the 3 I do on a push day. Nothing more
Love the simplicity. Actually gives me hope.
Im so glad I watched this video. Mike is literally changing/ saving my life
This guy literally just described my chest day down to the day of the week.
I love it when Mike gives advice that already coincides with my training regime
So damn true, I won't ever hit anymore than three chest movements in a single day, and then the rest is for triceps
I do 2 a week
how much do you do for each though? if i cut it down to only 3, say incline bench, regular bench and flys, how many sets of each should i do?
@@melitonorozcojr.8099 personally what I found is reasonable for me is anywhere from 4-6 sets
@@melitonorozcojr.8099You want to hit around 8-9 sets for a week. So the usual routine is doing 3 sets 3 days a week. I've done 2 days a week but do 4 sets for those days.
If you have the time and space 3 days is better imo.
Love this dude, simple science.
No kidding? How revolutionary. Bench variations and flys to work the chest. Amazing insight. You're a genius.
All you need if you doing them properly:
1. Weighted ring dips
2. Weighted ring pushups (change up the angle with box/bench to get your feet different heights)
no sir
Cool story son
@@ottodelaguardiayou don’t even know you never did them
@@AhtoNajeebRashiedbruh
Ring push ups are so goated
Surprised you don't include dips, a great exercise overall.
If you lean the right way. But he's not looking for overall exercises here - just a basic few to hit what needs hitting. He may just consider it redundant, and with certain arm muscles being recruited for the movement, less effective for the actual pecs than what he listed.
And he may be considering that a significant percentage of people can't do unassisted dips, so he may be keeping it simple in that way as well.
Burpees get almost universal love as well, but we probably wouldn't put them in a Big 3 for any muscle group.
Just my thoughts.
I do dips mainly for triceps
@@codeblaze3 Dips is mainly a chest exercise not a triceps exercise
@@Grynfeltdepends on how you do them!! They are an outstanding for the triceps!!
4 exercises. Flat, incline, fly, dips. Dumbbells or barbells for the first two
I literally do incline bench, weighted dips and flies 3 sets each enough 🙏🏾
i do the same thing brother and it works so well i have been growing like crazy not too much not too little
i do the same but instead of dips it's flat dumbbell press, i have a shoulder injury so dips are not an option for me.
do you do this workout twice a week?
@@steveletterman7121 yeah i do
Damn, ChatGPT said the same thing, glad you agree!
I mean, I've listened to so much content and tons of Dr. Mike specifically so I'm not surprised I've nailed this one 💪
Incline bench, flat bench, fly. Done. Incline first to warm up is great.
Incline bench 4 sets of 6 to 8
Pecdec 4 sets of 12 to 15
Flat bench 3 stes of 6 to 8
Done
Ring dips are goat
you only need pushups with as much stretch as possible
i have 2 SLAP tears preventing me from doing flys but I have noticed a decrease in size without flys. its frustrating
I've been doing a Press and a fly. Keeping it simple.
Sometimes I add an incline but just this with intensity and failure has been killing my pecs
Here come the hex pressers saying it helps with their inner pecs 🤡🤡🤡🤡🤡
Incline, flat, decline simple.. upper, middle, lower. Do all in different variations
this is literally what i do, flat barbell bench 5-8 rep range, incline dumbell bench 8-12 rep range and finish with calbe fly 10-20 rep range
i keep telling my friends you dont need to do 5 exercises in 1 session for chest to grow but they wont listen
We all have those friends
Even all 3 you mentioned in one session is overkill unless you're in advanced level
@@mvpz im 2.7 years in the gym what do you think is the appropriate volume i should use, my weekly volume 15 sets
@Just an average enjoyer 🏳️🌈⃠ good rule of thumb is around 18 sets weekly. 15 sets is totally fine as it will not develop recovery issues. (I was under the impression that you do every other day, reaching 27 sets weekly)
@@mvpznonsense lol 3 exercises is not overkill
So happy hearing this as I’m doing this exact routine
That’s exactly what my chest day is! In that order. I’m glad I’m doing something right!
Me too 😂. Finally I get something right.
Exactly what I have worked it down to over the years: flat bench, incline, & flys. I will change it up between barbell and dumbbell on the presses, and dumbbell and cable on the flys.
What about a decline movement for lower chest?
There is no separate pectoral head or "section" for that movement - it's the same muscle fibers used for flat bench.
You hit that when flat pressing decline is useless.
@@brandoasan5639is that true?
I do incline dumbbell, Incline Bench, Flys, and weighted Dips top finish
I do a slight decline the way John meadows did... that works my chest more than the traditional flat bench
God Bless John! I 100% agree with his slight decline recommendation. I’ll do that for the rest of my life.
If you understand the work, he is giving some facts. This guy is legit.
I disagree. I used to do incline, flat, and flies and had a bad lower chest section and thought it was just genetics. Adding decline bench really developed the lower pec part. I think decline is just as vital as the others.
@@jessepowellr4 I mean it literally developed a part that I thought was not able to be developed but yeah I'm somehow wrong 😂
It depends on the individual genetics. Maybe your lower pecs have lower potential for growth so you need to isolate them to develop them fully. However for most people the activation you get from other movents is plenty enough, in fact at the moment i dont do any flat pressing movements in order to focus more on my upper chest
Are you sure it wasn't just because you added in more volume?
Decline bench is more of a shoulder/tricep exercise in terms of its actual motion and focus
I just hit it with bad form on my dips lol
We will never know, but if you added the same volume to flat it probably would have turned out the same.
Thank you Dr Mike
My chest seems to be lagging in the inner, top/middle region. According to science my new chest day will be 8 sets of cable crossovers & 0 sets of pressing til it fills in
We’ll do you want to win the bodybuilding show or not
Why would you abandon pressing for optimal chest growth ?
Incline dumbbell presses except change the angle every set, maybe 15-60 degrees. Good way to fry all the fibers.
I’ve been doing incline dumbbell press, flat press and cable dips for two years with fantastic results.
So where do dips come into it because they cant go unspokem for.
Incline dumbell
Weighted dips
Cable fly
Decline machine sometimes
Thats it. Its that easy.
The pecs didnt evolve from "flyes" movements in nature, they evolved from pressing movements. Flyes are not needed. They are more of a substitute exercise that mimics bringing the upper arm from the slight rear to the front that the chest press does. Only flat or decline presses and incline presses are needed. Flyes can be substituted for flat/decline presses.
I would like to firmly add that pullovers are probably the best finishing exercises on chest day next to push ups/dips
People worry too much about squeezing the pecs, but most hypertrophy comes from loading the muscle in a stretched position and presses do it just as well as flys. If I do a third exercise it will be dips, yeah it is more triceps but pecs still work, and instead of smashing my elbows with more triceps isolation movements I prefer exercises that work both chest and triceps at the same time. If I add close grip presses to the mix then everything else for my chest and triceps will be an overkill. I do need extra biceps work to feel my biceps but the triceps and pecs are hammered from pressing.
Coach Mike lays out the Geometry for the mind muscle connection. Strict rocks.
Dips, flat bench, incline dumbbell press, flys. Bottom, mid, upper, stretch. Works great for me.
I don’t even lift weight’s and this man is interesting to learn from. He is funny, interesting and informative. I don’t know why anyone would listen to anyone else for real results.
3 workouts for chest and back, 1 or 2 for biceps and triceps, and 4 for legs. Vary the sets and reps based on goals and recovery.
Doc Mike, You are freakin' amazing!
Seriously, Thanks so much for the clear, concise, and very important Instruction.
For most people, myself included, it's difficult to develop the clavicular head. For that reason, I prioritize incline bench every chest day. That actually fully engages the sternal head as well. Sometimes I'll do one set to failure on flat bench to prove to myself that it's already spent after incline press. Most of the time I don't, because there's no need. I then move on to one fly movement that targets the abdominal head, which would otherwise have been neglected. Dips at the right angles can work for this as well, but flies help to better target the area. If I do a 3rd exercise at all, it's dips, only a couple of sets.
All rounder for strength and hypertrophy, flat bench, incline dumbbell, cable flye, job done.
This man is golden. Even if I knew these valuable facts but not doing because of obviois reasons, he convinced me to the right things.
Flat bench/larsen press sometimes, Smith machine incline bench press and then seated machine pec fly. Then rope or bar triceps pushdown 🙏
3 effective mind muscle connection exercises. Form, intensity, technique and connect to the muscle! It works better than ever for me. Reps /sets hit them ALL consistently. Add reps or sets to progress each week. Rep tempos are key also
Incline dumbbell press. Incline fly. 4-5 sets each. Done.
Thanks bro
Also Dips, and that bench overhead pull
I like to do dumbell pullover across bench
Barbell Bench
Incline dumbbells
Weighted dips...that's it for me
3 and 4
i like dips/weighted dips, decline pushups for the upper chest, dumbbell chest press & cable flies 💪🏼 (not all in the same workout, those are just the exercises i do for my chest)
So I don't go to the gym, but do go to a private spot out in the hills to exercise. I do about 240 push ups and curls and extensions with a 40 lb dumbbell along with planks on a pilates ball, stirring the pot. I love the way I feel at 54. Videos like yours give me ideas for new exercises with the limited equipment I have.
I train chest for strength so I include many exercises, all of which are barbell bench focused. Flat bench, incline, pin press, incline pin press, dead press, close grip bench, close grip incline bench, wide grip incline bench, all those exercises paused etc.
Occasionally I'll do some fly's or dips. I regularly do standing OHP too which does slightly work the upper pecs.
So really I'm only doing 2 exercise movements, just different tempos and grip width's.
My chest is big but my inner pecs feel nearly undeveloped
I do dumbell press and flys with the bench set at 15 degrees. Works well for me
I do 9-11 sets
4x incline
3x db bench
3x fly machine.
i do incline press, dips, and unilateral pec fly. Working wonders
just did hortizontal benchpress and dumbell fly on incline
We do an incline, flat, then decline, flys then done
Good info. Pretty much my routine, except I also like to do dips.
I already do this exactly. Nice.
Dips were a game changer for me.
I’ve been training chest like this for the past few months after having been out of the gym for literal years due to various circumstances, and I’ve been adding weight to my max bench just about biweekly
Flat db bench, incline bb bench, machine pec fly, dips. 4 exercises but solid, then 2 exercise for shoulder, a lateral raise and a press, 2 for tris. Over head press and a push down and boom push day
Such fact this has been my go to for years
I just do the fly machine and it feels great-no stress on my joints-and my chest is growing how I want it to. According to some research it activates 98% as much as bench press. Not sure why I would need to do any other chest exercise.
You really don't. Personally I hate bench as well, bum shoulder, and pec deck takes that stress off. I still bench, just not heavy at all
Pausing at the top is the shoulders stabilizing and isn't in the chest. This piece of information isn't factual or optimize but I 100% agree on your fly assessment. I utilize it for beginners to help teach how to contract muscles and explain how it's more of a filler exercise.
I do dumbell flys into dumbell bench into incline dumbell bench into dips
This dude just made me ftrel great about my chest routine. Incline barbell bench, flat machine bench, pec flies. Sweet
I like to do a hex press where you hold the dumbbells together throughout the entire movement, I’m not sure bc I’m not as educated as Dr Mike but I feel like it really hits the center most part of the pecs bc you can really squeeze/flex the shit out of them throughout the entire movement
I struggled with finding a good balance for my chest workout. I was researching exercises and what not and eventually ended up with 3 exercises that I have been doing for years now on my chest day. These are benchpress, incline dumbbell press, and cable crossover. Essentially they are what he just described in the clip and they are definitely all you need for a very satisfying chest workout with good results.
so happy. that's my chest routine for upper 😁
I do BB Bench, Incline DB Press and Unilateral cable crossover from top to low on Push day 1 and Incline Press, Flat Flys and Dips on Push day 2
Flat bench superset with dumbell flys my favorite!!
Brilliant.
If you want to keep it simple and 1 exercise, dips is the best single chest exercise that hits all parts of chest. Studies have shown that it hits upper chest as well as incline press
I love this guy
You should show video of the diffrent exercises.