Why Bench Press Falls Short: Advanced Techniques for Sculpting Your Chest
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- čas přidán 24. 06. 2024
- In this video, we're going to discuss why bench press falls short when it comes to building a strong chest. We'll cover advanced techniques for sculpting your chest that you won't find in your average bench press tutorial.
If you're looking for the best chest exercise to build muscle and bulk, then you need to check out this video! We'll cover everything you need to know about the bench press, from how to perform the bench press to the proper weight and repetition ranges. After watching this video, you'll have everything you need to build a strong and muscular chest!
This video is bound to stir up some controversy (and even some hating. LOL). People get mad when you criticize the most famous chest building exercise of all time....the Bench Press! But if you're not getting the chest development you're looking for, it may be time for a change.
In this video I share with you how to target the muscles of the chest (pectoralis major) to get a more effective workout and build more muscle.
Topics covered:
1. anatomy of pecs
2. good technique vs what to avoid
3. why bench press isn't the best for building chest
4. best exercises to isolate the pecs
5. dumbbells vs freeweights
6. Range of Motion
7. Creating maximum contraction
James Grage
I just tested this in the gym. It's exactly as you stated. The soreness moved to the inside of the chest with less soreness in the shoulders. I'm a believer! Thank you for posting. I'll be back to see more.
I must say I was more impressed after seeing this video than I have in quite some time being online.
My teen nephew started weight training this summer and since I worked in a gym a lifetime or two ago, I promised my sister I would teach him to train properly whenever Im in town before he goes back to school. So when he told me that I 'had' to see this video he found online, I was a bit vary because the meathead factor is as high online as I remember it in the gym. He kept telling me "no, no, this guy says the same thing you do about ego, squeezing, not using front delts when training chest', and so on.
So I just finished watching the video and all the way through as we watched, I kept telling him "yes, thats exactly right...." over and over again.
Intelligent, educated, with just enough science as not to scare people off and with great explanations (like the limited range of motion with the barbell). I checked 2-3 other vids really quickly to make sure it wasnt a fluke and told him to sub to your channel (i just did as well).
I trained in my youth with national champions, a Mr.Universe and another 4 who competed in it and learned a lot from them. I feel confident and safe that my nephew will greatly benefit from listening to your videos as I did from them. Definitely will recommend it to other people as well. Congrats on your fine work.
Best channel on youtube, been doing bodybuilding for 8 years now and watching your videos has helped me out in so many ways. To anyone thats skeptical about this information, being in nursing and learning about the human body this guy has it down 100% ! Thank you
from a long time lifter i say, Great advice, and i appreciate your time to explain in detail.
Sean Faulk Thanks you. You pretty much took words out of thumbs.
Tons of great information
CZcams recommended your channel and this video. I subbed about half way in. You explaining everything and not being vague like every other body builder is awesome. Will definitely not be hunching on the fly's tonight.
same
Same this guy is great
Athlean x
Athlean X is awesome two.
Setting my ego aside and targeting the muscle. Amazing insight on chest training. Thank you brother! Most appreciative advice. Thank you!
James Grage, your video is the most insightful i have seen in a while. Just know you cant please everyone as with some of the comments i have just read. Geez some ppl are unbelievable but i guess everyone is entitled to their own opinions. Keep the informative videos flowing.
Yeah, you can't expect to get all love on CZcams...but I fully expected as much when I posted this particular video.
Thank you. As a strength coach I try to emphasize your thoughts about ego lifting to my athletes. I hope that other people understand what you are trying to say and will set aside their egos and make real strength gains. Awesome job. Subscribed.
Thanks Matt!
heyy james grage may i know what course do you study to reach this level or your pathway after high school. Really need o know because it is about my future, im begging you bro PLEASE because i love muscles and movement too but dont know what to study for :c
The desire for "lifting heavy" makes the athlete "tunnel vision" on that goal and will do anything they can to lift that, including bad technique and putting their body in potentially dangerous positions in order to brag that they lifted 500 lbs. The goal is very important. If you talk to an expert in their field, they don't want to be the best. They don't want to be the strongest, or the most talented. They want to improve themselves and get better every day through their craft. ALONG THE WAY they become the best and the most talented, but it's not their goal. That's the difference. One is feeding the ego, the other is killing your ego to focus on something greater than your petty desire. You can "get strong" by taking ergogenic aids and lifting with shit form, but you can't be strong by cheating your way there. Does that make sense?
I must admit, when I first saw the title of the video my first thought was "he doesn't know what he's talking about". But you said it's not the "best" for your chest and you're right. Range of Motion plays a huge part. I'll go ahead and say I'm a NASM CPT, CES and not just a "know-it-all" youtuber. I love how you threw in the arthrokinematics and the ROM. Could've probably talked a little bit mroe about torque and I disagree that muscles don't fire evenly - but very good video!
Thanks John!
I currently hit a plateau and I'm watching your vids and trying to adjust my routine based on your vids,gonna adjust my diet and stuff,your vids are very carefully explained and you look up into the anatomy of the muscles and how they work which is really important,not all youtube bodybuilders do that,respect for you!
a great and refreshing way to look at activating the chest instead of adhering to the standard protocol which is not meant for everyone, I like the standing cable chest squeeze bringing the elbows inward, never saw that before.
I like the tilt on the hat, nice touch.
1:30 half in, subscribed! Bad ass channel bro
Your're not alone
I think this is the best bodybiulding video I have ever watched. Your explanation about the benefits of keeping your elbows wide during dumbbell presses was spot on. Thanks!
The information presented is SUPER rich, makes sense & is practical.
Thanks James, this channel was an awesome find.
I found this useful. Tried it today now feeling sore in the pecs since I felt the load was much more focused in the chest.
Awesome information man, very informative
Thank you dude. Appreciate you checking it out
You have something good here, and you know what you're doing. I have been in the fitness industry for a while with a PT background as well so it's always good to hear someone else explaining things in depth. People lift weights without understanding what it is they are actually doing without making the connection of the purpose of what our different muscles groups are responsible for. Once you can better understand what their job is and their range of motion and how different muscles work together synergistically (and also how to take other muscles out of the equation when trying to isolate), you can truly make good overall progress. I subbed already so keep it up!
True That!
Thanks John!
I've worked in the fitness industry for 20 years, as a trainer, managing gyms, to owner and fit biz consultant... Your vids are awesome man! It's a great balance of informative and enthusiasm.
ive seen a lot of workout vids. this one was the most informative and direct without filler talk ive seen yet. instant subscriber
People complain about everything.... If ya don't feel that the video isn't any good just don't watch it... Take what u feel is good for ur training and what ever u don't agree put that aside.... I been doing these workouts for a month and a half and I feel great.... I feel that I don't go to the fucking gym just to push fucking weight now I go with a purpose.... Thank you!
Subbed. Hope to see more of this informative stuff!
I just want to let you know that you are by far the best advice I have come across on youtube! I have felt a difference in my training and development by following your advice.
I have seen my fair share of bodybuilding magazines, youtube channels, web pages and forums more than 20 years and man you don't hold back when providing advice. So, thank you!
This guy knows his anatomy and muscle origins, meaning that he actually KNOWS what he's talking about, especially in regards to muscle motion and firing. Excellent video.
damn just stumbled across this video, really interesting... been lifting for a while but getting another point of view is always greatly appreciated!
that gym looks it has cosco attached to it
Lol it really does.
Hey Red. You're right, it does. It's the gym at BPI Sports HQ which is located within the warehouse.
James Grage - The Muscle Geek. Is push up good to help build the chest up
Lol
First time watching your videos, I subscribe to a number of channels and have done for some years - the content in this was spot on and really helpful. Thanks so much.
Dude this is a phenomenal video! I think too many 'bodybuilders' get caught up on bench pressing a lotta weight and end up missing out on building the actual muscle.
By pulling your scapula back and down, enlarging your rib cage and arching the back slightly ( so the chest is sticking out), then doing 3/4 reps where you don't lock out or go to low , so you do a sort of pumping /squeezing motion, you are doing everything that is humanely possible to work the chest during a barbell bench. To hit the inner chest do the dips in the same way but do them more horizontally than vertically ( the shoulder are literally taken out the process if you pull them back and down and keep them in that position). Finish with incline dumbbell press in same way ( chest up), and you have done everything that is needed for chest( keeping the dumbbells in an arc like he said). If you are advanced can add in a pec deck, crossover or fly at end.
TonyMon16 By doing the cross overs first you are pre exhausting the muscle. its an old school technique that works when done right. you wont be able to press more weight but you effectively stimulate the chest. its done with other large muscles too.
Wow, spotted some things I've been doing wrong...that was actually a pretty god dam informative video...thanks
Really informative. I like how easy you're able to deliver the message and how much sense and understanding I can draw from it. Thank you! Great videos.
I've lifted for years and I think this guy is actually brilliant, he knows his stuff very well.
I don't understand the hate... This is one of the best explanations on how the pectoralis major muscle can be isolated and targeted.
Even for powerlifters who want to improve their bench press, these are some of the best assistance exercises which can be done.
I couldn't improve my maximum raw bench press for a long time doing only heavy barbell bench presses. I added isolation work for triceps, deltoids and pecs and I could finally break my plateau and add over 10 kilos to my bench.
Same with my squats. Isolation work for calf strength improved my squat. My squats were weak at the bottom because it requires ankle plantar flexion which is a work of the calves.
Isolation work to improve ones' weaknesses is as important for powerlifters and other athletes as it is for bodybuilders.
elbows out, doesn't shoulder safety gets compromised?
Yeah pretty much. Don't flare those elbows out or you are asking for nagging shoulder injuries and pain. Trust me I know from experience!
unless you're using really low weight than your max lift, like 65-75 lbs when you max is 100+
No matter what weight you are using there is NEVER a time to flare you elbows out. I have talked to trainers, doctors, rehab professionals and all have said to not flare elbows out. It's a unnatural movement tha causes unnecessary stress on the shoulder.
badnewz9 elbows back behind your ears is silly but having them perpendicular to your torso isn't bad if the load is lighter. it all depends on the person.
how about ankles back behind the ears? yoga move
I tried these exercises just like you said and after one work out I really do feel a difference. Thanks for the great info. I really like how you incorporated anatomy and physiology into your explanation.
Great Work James !!! I've learned a lot from you ...
KEEP THE HARD WORK
jersey shore Pauly D baseball cap wearing tatoo juicehead!!!!!
Subscribed!!!!
lol comments full of 'lose the hat', 'the hat must go'... the fuck?
I had to rewind the video to see the cap lol, I didn't see that and I'm ok with that. I'm here to learn, not to play the style police...
Thanks for all the info mate! It has been of great use :-D
Hahah right that's why this generation sucks at working out
@@rjfierro Why you gotta bring generations into this?
@@nonachyourbusiness1164 let me fix what I said not generation but all those who are more concerned with fashion then actual performance and knowledge my bad
@@nonachyourbusiness1164 apologize
bad hair day.
this guy'ses specific attention to detail...wish he worked out at my in shape health club
i love your videos!
great information and it gets my workout to a new level.
keep up the god work and big thanks from sweden!
bro grabbed some 50s for an example weight...fml...this guys a monster....but seriously...great info loved it subbed.
9:03 - gotta be careful with that press with the flared elbows as it can be a bit dangerous on the shoulders
true but obviously u ain't gonna go heavy with this form
some people will
Use this as an assistance exercise to build the pec in size, not a primary strength builder. Light weight!
also taking it easy with the internal rotation which can cause impingement in non flexible lifters
he said not to go heavy
I really like your no nonsense real talk about bodybuilding. You're right when you say to set your ego aside when it comes to lifting. Just that alone changed my mentality on working out. Just subscribed! Thanks James.
Hi James, I would like to say thanks for posting such a great video, as this morning I did my chest workout and tried your tips and now I can really feel the soreness on my chest muscles that I never experienced it before. I will going to try tips & tricks from the other videos of your Advanced series too.
10:09 "Let me grab just any old weight here." Casually grabs 50's
mattbradley87 50's are light for a guy his size
shuahsduahsdhasdu
50's for press like that are light for most people that go to the gym more thank once a month
50s are pretty average for any serious gym rat. He did grab them like they were 25s, i'll give you that.
mattbradley87 well...that’s only a 100 pound press
Ohh great more people crowding the dumbbells at LA fitness.
lol
DurdeeD20 New Years resolution should clear out some people, wait ohh $hit...
...and on Monday, because Monday is International Chest Day! lol
This is why I bought my own stuff for at home.
you know I have thought this so much but have never heard it before... I always wondered why people loved bench and I hated not being able to squeeze.. this is your fist video I have ever watched and you're already my favorite youtuber
This is the best advice
I've been training for a year and half and agree you never feel that pump in chest when bench pressing
Can't wait to try these angles he's shown
Awesome Video I'm subscribed 😎😎😎😎
you need to arch your chest and keep ur shoulders back
when I do bench presses I do incline and decline bench because doing flat bench I feel more in my shoulders
DurdeeD20 Damn....can you say Roid rage. I expected constructive criticism and I get attitude? You're obviously high on yourself. You definitely DON'T need to train anybody .
zxcurve You're feeling it in your shoulders because your form isn't correct. How much are your elbows flared out? Where are you bringing the bar down to? Are you pushing it straight up vertically?(you shouldn't be), how wide is your grip? Do you have your shoulders packed while benching(retract the scapula) etc etc etc. I suggest you watch Athlean X channel to get some tips.
zxcurve at the lowest part of the press.
make sure all of these are met. and because everyone is different it varies what EXACTLY you need to do, but here goes.
at the bottom forearms should be at perpendicular to the ground (straight up and down) from all angles
people will tell you to bring the bar to your nipples, not true, it varies from person to person. I bring it to the bottom of PEC.
elbows should be 45-75 degrees out from side of body. whatever works for you best.
grip width has to do with what angle your elbows are at and where you lower the bar to your chest.
and of course pack your shoulders down and back the WHOLE time.
just play around with it using a light weight bar until you feel like you are getting the hang of it.
oh and keep your wrist inline with your forearm, no bending.
and when you angle out your elbows don't rotate them out. kind of hard to explain but, kind of ummmmm angle your elbows out at the shoulder and then rotate the elbow in at the elbow (works for me).
UltraEliteStatus I used to do that and for some reason I started resting the bar in my hand with the thumb curled around with the fingers
thanks for the tips and ways to build chest i have had problems with building mine as i have been as you said more pressure on my shoulders than anything but now that i have watched this and with the tips and pointers you have said i can really focus on my chest so once again thank you
James you deliver the best info on CZcams without a doubt!! Cheers from Australia !
A lot of these big guys seem a little short of breath.
yup
Nothing beats good ol pushups. The end
except the bench press. the end.
+Jarrod b yes i did.
I've watched a lot of chest building vids, this is hands down the best one I've seen. I'm going to try this next chest day.
This is the best movie I have ever seen about chest training. Thanks for uploading.
No brains, no gains!
down a little higher???
ha i noticed that aswell
Lowering the cable downward hits a higher part of the chest ;)
+ryanband0 he did not say that.
I'm just saying that using that thought process, what he said actually makes sense and it makes the point he was making. I'm not inside his head so idk it totally could have been a brain fart but it makes sense in the right context.
Not every CZcams fitness channel guru knows as much as this guy, subbed
Thank you James, I finally understand what is being said for once. I´ve seen a lot of other "instructors", but this is the BEST by far ! Thank you. / Richi.
bench press isn't the best for your chest, PEDs are...
@9:39 was that a go at strength trainers/ powerlifters? Ego has nothing to do with wanting to get stronger mate. Of course you are entitled to your opinion but just because you dont train for strength dont take shots at us who do. This was a good, interesting and informative video up until this point.
I think he's just saying that if your goal is to build size then you have to sacrifice your ego to do some exercises that you don't feel as strong at. He's giving advice to people to want hypertrophy over strength, therefore in this scenario strength based exercises aren't always going to be the answer. I'm sure if he did a video on building strength then he'd similarly mention something about doing less hypertrophy work (do less reps and at a higher weight, sacrifice your ego and get "less of a pump").
I hope I'm making sense, haha.
I agree that it does sound like he's making powerlifters etc sound menial, but I don't think it's meant to come across that way
Not what he meant! If you hard more smarts maybe you wouldn't be a barmy ass
lunk.
Shut up you baby he is talking about body building fucking idiot
wicked video's keep them up mate. I feel like I know all this information but as you explain it, its all coming back to me and really getting me to think about engaging certain muscles and getting back to basics of contractions rather than just lifting.
great video. I am 50 years old wished I started this sooner,diabetic, started working out 3 weeks ago. I will keep watching your videos
Starting with an isolation movement? seems legit
YUP. Makes zero sense
Guilherme Malheiro so you can feel it bro. This is for bodybuilding not power lifting. Also you gota go light and not snap your shit up.
yeah bro, broscience!
Vanilla ice
Great video though ! Thanks
+Kazuya Mishima virgo cancer moon sign?
Lowell Spears cancer, how do you know?
Idk just what i used to do....i guess
Marion Cobretti the movie was called "cool as ice" . Where he had that motorcycle
Appositely 100% correct regarding the pec deck/fly machine with regard to the elbows. I know this by coincidence as I came across this by chance and the feel is completely different, without the support of the hands and having just the elbows pushing (especially at the hardest point getting the bars to touch) completely isolates the inner chest. Doing a intense drop set with a spotter for bar touch and you will feel something in the chest you have never felt before! When you said about the pec deck/fly machine I knew then you know your stuff mate as I have experienced it. A happy Subscriber and look forward to watching more of your very insightful vids :)
James, just discovered your stuff. Really, really informative and great! Thanks a million!
I thought Vanilla Ice was flipping houses?
Good video but was a little to long, i zoned out. just giving feedback
Hey Daniel. Thanks for the constructive feedback. I have to admit it's tough to get them shorter yet still cover everything.
+James Grage - The Muscle Geek video was full of very useful info brother some of us like the science behind it. subbed.
+James Grage - The Muscle Geek to press that way hurts my tendons on shoulders bad u think I need to lay off bench for a bit ?
+James Grage - The Muscle Geek they were sore on both sides but my right side now burns no pain but that sensation is annoying but once warmed up it ain't to bad I just don't want to tear it but I was benching everyday 6 days a week
+Jorge rick Martinez i was the same bro since i started taking fish oil pills amd dropped the weight by 10lbs no more discomfort i also dont do flat bench amymore i stick to decline incline and flies...hope this help and feel better brother.
great videos man, keep it up, subscribed. the skeleton and rubber band is fantastic, the only thing I would add is something like an anatomy chart poster and point out the muscles you are talking about on that as well. helps visualize the entire muscle group!
Just discovered this channel. Loved the good explaining, the pace, the nice tips. I'll try them tomorrow. Subscribed!
the baseball cap just looks daft and dorky .... stylist needed
That's ok. I don't mind looking foolish and dorky. That's who I am. Hopefully once you got past my hat you liked the content
I do like the content and tried out the routine in the gym.... worked quite we'll.... sorry I should not have been negative but it was driving me mad....
+Brian Eduardo LOL. That's ok my friend. Glad you liked the routine
your videos are great...
going to try the biceps stuff today
Bench has always been the best and will always be the best
Lookin huge bro.
Thanks for the good information.
I agree with all of your common mistakes.
I see people doing hunched over cables, arched back dumbell press, and hand centric flys all the time.
Good stuff.
I'm not gonna watch the whole video but within the first 30 seconds you earned my subscription. Hats off to you good sir 👍
I don't get this "set your ego aside" business. It's all about ego. If you're trying to get a higher squat/bench/deadlift total, that's for your ego. If you're trying to win a bodybuilding contest or get on the cover of a fitness magazine, that's also for your ego. If you're lifting to attract a mate, that's ego too. Same deal for training for a sport.
Literally NONE of what you do in the gym feeds starving children or cures cancer or makes the world safe for democracy. It is something that you do in your spare time for yourSELF. It's not wrong to do something for yourself and it's certainly not wrong to concentrate on your health, but it's beyond silly to say that training for one goal is egocentric but another one isn't.
of course it's not all about ego. I lift to get stronger and I don't compete and have no need for approval by the guys in my gym. my chest is weak due to multiple shoulder problems on both sides. no big deal. learning is a valid goal. preventing injury is a valid goal. increasing size and strength are valid goals. I don't show off my body because my skin is bad, so it is just for me and my health as I approach 40. lots of value to be found at the gym that has nothing to do with ego
Isn't ego just being a self seeker, pursuing and enhancing oneself?
Are you struggling to breathe bro?
Best video on fully explaining how to work the pectoral muscle. A+
i like you better than Athlean X
just cannot take a middle aged man wearing a hat like that seriously
age is just a number
WhatsY0UTUB3 you must feel old...that guy looks acts and is YOUNG
YOUTUB3 must have body envy...can't think of any other reason someone would write such a bitchy comment
WhatsY0UTUB3 just another shitty opinion/comment from another no body doin fuk all with his life. Why dont u post vids then and we will pick apart ur style fuk wit 🖕🏻
This is actually some darn good info. I ditched bench press a year ago. Haven't looked back.
James - Just found your CZcams videos. On a scale of 1 - 10, they are a 10+. You are great in your presentation style, you provide great biomechanics explanations (well, you and Bones) and you take those explanations to the gym. Great job! Good job by your camera and editing crew as well. The animations help to understand the exercises. Keep up the good work. You have a gift for presenting this stuff. I'm an engineer so I really appreciate the science behind your workout strategies.
Jon
that's odd. i have a bigger chest than you and bench presses are my main exercise hmm.. odd
Maybe more roids?
+SkaterLauro maybe you're a hater?
+MrAmirtaha Maybe he's right though...
maybe genetic + roid + hater
I don't care how good the advice - I'm not taking advice for a 30 year old who wears a fucking snap back at 198 degrees
Excellent tip.. Have been doing this for quite some time and when you compound it you start to realize that you have doubled your strength and better reduced the risk of injuries.
Love all your videos! Keep doing what you are doing! I am learning a lot if that is your goal then you have accomplished it. Thank you
Great video, man!!! Super easy to follow and makes complete sense. For sure changing up my chest routine. Good stuff!
All this make so much sense as I have a strong base in anatomy ( medstudent talking here).
I subscribed without hesitation. Thx a lot !
Earned a NEW SUB with this vid! That is some of the most complete, practical and easy to understand advice I've ever received for targeting chest thanks so much!
I tried these techniques today and it's the first time I've seen my upper chest puffed up like that. Thanks for the info.
This guy, I like this guy. First video I watched I was really worried he'd turn all obnoxious and spend 10 minutes telling us how much weight he could move, but totally the opposite happened and he changed the entire way I thought about training back.
Thank you man! Genuinely nice bloke.
I subbed minute into it, very informational and you seem respectful, not ego driven, you seem normal lol, great inspiration.
Great video!!! I came back to the video for a reminder of the techniques. Great information the first time, even better as a refresher.
Great video! love the information and really grateful for all the tips. this is the first video I've seen of yours and I'm subscribed now.
New subscriber here and WOW, one of the better work out channels on CZcams! Great info and tutorials! Thanks slot!
Fantastic advice! it all makes so much sense. I'm looking forward to watching more of your videos.
Great video man, lots of good info. I appreciate you!
excellent video..first time watching...great talk...and explaining of muscle range of motion, vs isolation and stretching...great video!
James, awesome video! You have a new sub. Keep up the high quality information!