8 Incline Dumbbell Press Mistakes and How to Fix Them
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- čas přidán 1. 07. 2020
- This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: • Technique Problems Ser...
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commentor's question, please feel free to reply to them!
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I love how hard it is for Jared to demonstrate bad form. It's like asking a golfer to demonstrate a "bad" swing.
0:13 Intro
0:42 Mistake #1 - Looking for an "ideal" angle
1:59 Mistake #2 - Looking for an ideal" elbow position
2:46 Mistake #3- Improper Back arch and shoulder retraction
3:56 Mistake #4 - Not enough range of motion
5:12 Mistake #5 - Not having a standardized range of motion
6:20 Mistake #6 - Not controlling the eccentric
7:24 Mistake #7 - Allowing hips to rise
8:53 Mistake #8 - Going too heavy or too light
10:48 Concluding remarks
Gud job bro
Next to your comment it says "3 days ago" when the video was uploaded 22 minutes ago.
🤔🤔🤔🤔🤔🤔
Karl Es Video might have been in private mode 3 days ago when Milo commented.
@@HauptmannGallenstein he works with RP
W
This channel is such a goldmine for a newbie like me.
Even for advanced lifters this stuff is gold
I personally love using dumbbells in the 6-10 rep range. The stretch at the bottom feels amazing!
Guy demonstrating wearing Omar Isuf t-shirt 😂
The demonstrator looking like Andriod 16... lol
Hahahahaah
Isnt it android 16?
@@rayffduvant4097 damn you right....lmao
#goals
Either that or buff Trunks or buff Frieza.
Lol
I found that last point very surprising and also interesting.
I rarely comment on weight lifting videos, but one thing he said is critical to your long term success: do a lift that stimulates the target muscle and doesn’t create joint discomfort. Not fully understanding this concept set me back years from injuries. Be smart, y’all, and get the gains 💪.
Thank you for the "don't do low reps on the dumbells tip", I can literally apply it to any other lift I was performing. You managed to help me connect the dots. I always felt that low rep ranges on barbells really did a good job on stimulating the muscles, but when I use heavy dumbells my body seems to be more focused on not falling sideways hahaha. This is specially true when doing standing single shoulder presses. Never again, if I want to lift heavy I will stick to barbells and machines.
its nice to see how much has changed with dr. mike's presentation in his videos. the later ones are more fun and more engaging without sacrificing content quality
I love these technique videos and Jared's smile at 8:17 😊 I rely on these videos and Dr. Mike's advice. What he says from 9:00 to 10:48 is so critical for beginners & intermediates, and I really wish I had seen this before because I learned it the hard way. thank you!
This channel is GOLD. When the good Dr. Is speaking, I'm listening.
This is the best series for learning form and technique. A young lad came up to me in the gym yesterday asking to show him how i was doing the floor to chest barbell row. Technique id learned from you i passed on to him and directed him to your channel. By far the most informative and instructional lessons. And they are free...
The one dislike is a guy who tried to hit the like button after his incline press workout.
I had no idea my incline dumbbell press was so bad! Thank you for this video!
“iron & steel!” 🤣🤣
Glad I found you mike. Your the fucking most honest guy on this youtube shit. Keep making good videos man. No fancy science just straight up knowledge and experience. Great shit
Great video Mike, Jared. Always good to check that form! Thanks Gents
Great video learned a lot about the dumbell incline press, would be great if you were to do a video on the barbell variation.
Thanks to Dr. Mike, there's no need for any other CZcams channel. What a tremendous help all your videos have been !
Check out greg doucette then see if you still think that
@@KurtHokage LOL please be joking.
Lmao, tou cant be for real@@KurtHokage
Really great channel. One of the few i know of that takes the difference in anatomy between people into account.
This is brilliant. All these videos are amazing.
Love the fact you recognise the incline angle isn't one size fits all. This applies to other exercises as well like rear delts. I've had to heavily play with the angles to find what works for me. I've dumped too many exercises because I just didnt connect with the muscle. I really have to isolate muscles because I'm too dominant in others.
This is starting to become the best channel on CZcams
Great demonstration and content. Thank you for sharing.
Great video and content as always Dr Mike!!!👍😎💯
just impulse bought a 2nd hand bench for £30 a few hours ago, this helped out a lot from progressing off of floor press to actual bench presses
sir after you i never listen to anybody on the internet anymore huge respect
Dr. Mike you're a good my man. I just started to feel my upper pecs during incline press like never before
These videos are amazing amazing. Will upload in clients programs
Thanks Dr Mike for another great video. Number 8 was especially helpful... Would you please do a video on Hack squats and pros and cons of wide stance and narrow stance, feet high on the platform and lower on the platform, and rep range. Thanks again for your videos, they are very helpful.
I’d say pick stance based on your hips. Wide as you can that’s comfortable. Moving your feet adjusts the angle your legs will be and affects quads. More knee bend means more quad
I learned a lot from this, thanks
Thanks learning alot great video no bs just good tips
great advice man..thank you
Thank you, great episode
Great point about going too heavy on dumbbells. Too much work on stabilizers and not enough on pecs.
Dr. Mike the GOAT
Real reliable information; I could relate to everything you said lmao; ROM and baby reps lol! Great vid and thanks for the facts.
Brilliant stuff!
Great info!
AWESOME VIDEO! Maybe one of your favourite workouts next time please? 😁❤
Just started to watch your videos. Love the content, really doing a great job educating people (for free)! I would like to see some other excersises like: RDL, hip thrust, Bulgarian split squats, overhead presses. Lol I can go on and on..
They did rdl
Jacob Hinshaw will check it thx
Agree on OHP. I can’t picture any of these guys demonstrating and picking apart hip thrusts on YT but that would be amazing.
Good morning too, that's a tough one
Thank you 👍🏼👍🏼
This was helpful. I just started doing DB incline press, since the gym is closed and I have to workout in the garage. I need better form, not really feeling the burn, fatigue or DOMS.
@Johnny Comps yes, I just needed to add more weight and focus a bit more on my form.
7:50 what the FUCK are you doing?!?! Lmao i fucking died dude 😂😂😂
Can you make a video that builds upon these foundational tips focusing on improving upper chest activation?
Would you do a video on doing the exercise called the good morning?
Your videos are awesome! Question. Ideal rep range is 10-20. If my first set is 13 reps, 2nd 11, 3rd 9 and I finish with 4th set at 7 reps is that proper rep range assuming I’m 2 RIR for each set?
If you can hit more reps on the next session then yes. Progressive overload is what matters not rep range.
Hey Edwin, anything over 5 reps will be capable of stimulating hypertrophy so technically that is fine, however I would prefer to slightly lighten the weight and have all 4 sets within the 10-20 rep range rather than having the bottom two drop out.
Hope that helps!
What's your thoughts on not locking out due to trying to keep more time under tension?
Great video Dr Mike. I never go below 8 reps on dumbbells. Could you do a complete video on a dumbbell back workout?
Hey doc, question time: so I usually don't lock out on my incline or flat bench presses because I find it throws my scapula too far forward and I have to focus on pulling my scapula's back on every rep. Does that mean I'm doing something wrong? Should I be pulling my scapula's back every rep?
Lock out means elbows straight. Dumbbells don’t have to touch, or be as high as you can make them. Just straight elbows. If you are skinny, you could lack the muscle that makes an Arnold incline or Dorian incline look like a partial rep. They have muscles that fill the spaces.
Would you be willing to do a video on facepulls? I honestly am not sure if i am doing dumbell face pulls properly.
You have a wealth of knowledge but what makes your content golden is that you make the content easily digestible for everyone.
Would love to see a video on isohold and iso-chest exercises. For time longest time I had issues with doing any sort of benching or push exercises and actually feeling a pump or any soreness. It wasn't until I did a ton of iso holds and cable work, I made the mind muscle connection so I could then properly contract the pecks.
So what's your thoughts on Ben pakulski active range of motion
You can open your hands to find angle which gonna put a maximum pressure on your chest and less on your delts.
Please do Dumbbell Shoulder press or machine shoulder press!!!
Fine ill watch it twice.
who the heck would dislike such a video? oO
Today is push day, and guess what.. my PRIORITY is upper chest! Boom. Back to back amazing vids. More like back to back to back to back to back to back.. but you know.
Love the graffiti dude !!
Dang younger Dr Mike Israetel sure has that carpe diem in his voice. Good to see he's carpe'd all the diems in the last 3 years and mellowed out
Guilty of doing all the mistake on the incline presses
That's hard, congrats.
@@redmanhigh that's what HE said 🌝
8:17 is that okay if i really want to push that final rep? not so much hip drive tho.
Ayy is that a lil raskol apparel shoutout by Jared there? Omor surfclam will be pleased
I know this channel it more about hypertrophy than strength, but I've previously done heavy (sets of 3-5) incline dumbbell press as a bench accessory, the theory being the independent weights even out any asymmetries and the incline obviously stimulates more of the pec than you easily tap into with bench. Is this sound or foolish? Seems a lot of people do them for bench accessory, but if your sole goal is a bigger bench, are they recommended?
I love that the comment section is still (mostly) about the exercises.
In other channels it's all memes and jokes. They look like kids that don't even train and watch fitness videos for fun.
Top comment is about how the demonstrator looks like Android 16 from Dragonball Z lol, but the rest are pretty good.
@@Horus-Lupercal haha but you go on that AX guy and it's ONLY jokes.
@Biff Tannen's Dad I don't think so..
The life of the party
Dumbell should come on face or chest?
Dr Mike can I get the same gains from dumbell and barbell pressing as with hammer strenght Machines?
Sure you can
For hypertrophy you can
How about drop sets? Where do drop sets fit in a program? Do they just pump blood and add to fatigue or are they worth throwing in?
Hey Lucas, drop sets are a way of adding intensity and volume as a mesocycle progresses and this is typically how I've seen Mike use them.
So you'd start a programme cycle without using drop sets and towards the peak intensity stage of that cycle, drop sets can be used along with increasing RPE and other variables to increase stimulus.
Hope that helps!
A personal aberration I like with incline dumbbell presses is to rotate my hands towards each other at the top of the press and bring the weights close together. It seems to give me a good crunch in the inside of the pecs. Also it makes the eccentric longer and slower. Perhaps the rotation under weight helps work some of the smaller controlling muscles (or maybe I am just deluded, lol)
is there such a thing as being able to train the "inner" chest? do some variations e.g. arm coming across the body emphasise this? or is this broscience
I believe that "middle line" you're looking for comes with time and depends a bit on genetics. But as far targeting the inner chest, that's impossible because there is no inner chest.
I dont believe in the whole inner chest excercise thing. Have you ever gotten only your inner chest sore? However I do think some of the inner chest exercises are valuable they just don't Target the inner chest as thought
I only have dumbbells. Should I train a few mesocycles incline press and then a few normal press or both in the same mesocycle? Will I lose upper pec size if I focus on normal bench for a few mesocycles?
Hey Reiner,
You definitely won't lose upper chest size from focusing on flat press for one mesocycle, the whole chest will be stimulated in any chest press, it's just that certain angles will slightly emphasis some areas more than others.
Whether you keep them both together or separate cycle to cycle is up to you, there is no right or wrong there.
Hope that helps!
These videos should be on rotation at all gyms around the world fixing shitty form 1 video at a time
whoever did that beast mural in the back needs a kiss on the mouth… holy shit
The amount of times I’ve heard “this is super rare” and it’s like ya, me again.
5:05 Time under tension, bro!
I heard sergio oliva used to train like that. doing only a small part of the ROM and stay under tension. So there is definitly something to it
Barbell rows! 😃
Dr Mike any chance you could do a barbell hack squat video?? Some of us home gym guys that dont have a hack squat machine. Hopefully this isnt one of the stupid exercises you warned about....
Jared’s upper pecs flex every time Dr. Mike says “upper pecs” in the opening
Am enjoying the dirty reps part so much😁
If only I knew I should be watching these guys 5 years ago and not the ifbb idiots...man I would look much better today. I used Mike's volume recommendations for side delts and my shoulders grew quite a bit
I would be interested in a 45 degree back extension instruction. I find i only feel it in my lower back and am not sure if my technique needs fixing or if the exercise just isn't for me.
You've probably already found this out but try rounding the upper back
It's called BACK extension for a reason
7:50 he said a 🤬BAD🤬 word! 🤯
this is true. everybody is built deferent. what works for one guy is not gonna work for the other.
Serratus anterior work
For example i got better upper chest development using higher weights lower range of motion then using lighter weights and full range of motion plus full range of motion all the way done fucks my shoulder a lot
I do reverse bb press for upper pecs. Why do incline db?
I’ve been stressing about my dumbbell bench press technique for like a month now since I got a new set of heavier weight. I used to have just 2 20 lbs dumbbells laying around and I’d do 3-4 sets of 20 every now and then and my chest would feels great. Like I can see my chest muscles moving while I wash my hand and shit.But ever since I got the heavier sets to take my training more serious, I would do sets of 8-10 with 40-45 lbs and that shit kills my goddamn forearms and grip more than anything. I can’t even feel my chest working . The last point of this video confirmed all my doubts💪🏼. I’ve thought about lower the weight to like 30-35 lbs for awhile now but wasn’t sure if i should. Finally I can start seeing my chest muscles moving again tmr😍
love the intro track 👌
I found that keeping my forearms perpendicular to the ground during the whole execution helped me feel my pecs for the first time on this exercice. Before that adjustment I would never feel them.
Losing tension on the pecs at 4:55. Wouldn't you consider that to be sub-optimal?
The load is still on his upper pecs?
I realise I’m not locking out!! Always having to mind my shoulders.
I'm aware this video is pretty old but regarding the angle of the bench, the literature suggests an angle of between 15 and 30 degrees is ideal for upper pectoral activation. However, in this video the "low" angle is given as 45 degrees, which should really be your upper limit
My problem is the first rep. What exercises can I do to help getting that first rep up? I’m not looking to max out. After (if) managing to get first rep at 70 dumbbells, I can get at least 10. Yes, I’m old and weak and don’t have a spotter.
That just means your not doing full ROM on your additional reps..the additional reps should be no different than the first. Lighten the weight.
i watched this while drunk and all i could see what mike's head floating around. was a trip
I do DB incline exactly like him and look nothing like him. Either you're lying or I'm lying.
7:50 lmao
I did a routine as shown; my pecs are vibrating. Lol. Thank you!
Do Paused OHP works the upper Chest?
Hey Serrano, it depends how strict your form is - a lot of people doing them seated will arch their back and turn it into a super high incline press and this will work the upper chest, but if you're using very strict form then it will isolate the shoulders much more.
Hope that helps!
@@ashmaypt Thanks!
@@albertoserrano7854 No worries, happy to help!
I regularly cover similar topics on my own channel so I'd recommend checking that out if you're interested :)