Yep, this is how I blew out my rotator

@beastmry

9 ай бұрын

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.

@Enhanced-Atrophy

9 ай бұрын

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

@himeshsinghshishodiya

9 ай бұрын

Then stop ego lifting lol

@John.3

9 ай бұрын

Natural selection at work

@nemonucliosis

9 ай бұрын

@@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

@alantyndall85

9 ай бұрын

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.

@whydidyoutubeaddthis

9 ай бұрын

Thus why he told you to use less weight. If ppl are still stupid enough to go heavy they deserve to get hurt.

@juggles5474

8 ай бұрын

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

@westmcgee9320

8 ай бұрын

@@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.

@tunnelvision2218

8 ай бұрын

Don't try it at all.

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.

@Part-TimePro

2 ай бұрын

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.

@hijo1998

2 ай бұрын

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

@reallyeffingcooltechnodude

2 ай бұрын

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.

@highkey4316

2 ай бұрын

finally. most of the advice in this comment section is: have weak rotator cuffs? just stop using them! awesome!

@SonitPL

2 ай бұрын

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…

This dude is the reason for my body starting to change. Thanks bruh

@mizzougrad001

7 күн бұрын

Pay the man then

Less weights. Less joint pain. More gains. Unfortunately less ego lifting.

@marcom.carioba8776

8 ай бұрын

Wait until the algorithm shows you Mike Mentzers legacy. Less workouts, higher intensity, absurd gains.

@joturna1

8 ай бұрын

Finally someone with brain 🫶

@rebchizelbeak5392

8 ай бұрын

@@marcom.carioba8776 “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.

@rebchizelbeak5392

8 ай бұрын

@@marcom.carioba8776 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.

@dasarimusic

8 ай бұрын

@@marcom.carioba8776exactly was just about to comment the same thing

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.

@lukes5631

2 ай бұрын

It's just a different kind of deload.

@arisnikou04

2 ай бұрын

Better Stimulus to Fatigue Ratio. I see this as an absolute Win

@Moose92411

2 ай бұрын

@@arisnikou04 completely.

@Dontdoit_

2 ай бұрын

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

@winnumber101

2 ай бұрын

@@arisnikou04 exactly

In this endless sea of broscience, I really value this channel!

Great advice as per usual and I see Doc Mike representing Michigan with the Faygo shirt ;)

@gurnblanston5000

8 күн бұрын

Needs a Vernor's, a Made Rite, and a Stroh's T shirt.

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.

@youtuber7186

4 ай бұрын

What you feel isn't what's happening biomechanically

@ThatBigCactus

3 ай бұрын

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"

@kidkoopa6389

3 ай бұрын

@@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!

@FreeTechandGiveaways

3 ай бұрын

*it doesnt feel until u hear the snap*

@buttsmcgee50

2 ай бұрын

@@ThatBigCactusjust because you're small and bitter doesn't mean this is a huge load on the shoulders. It objectively isn't.

Such an advanced situation! Ego and more will hinder the majority of people doing this. I absolutely love this method!

@kassokilleri2ff

9 ай бұрын

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.

@orbitaltempest

9 ай бұрын

​@@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.

@kassokilleri2ff

9 ай бұрын

@@orbitaltempest exactly. Even my strength gains are better strangely enough.

@user-jr3zr2mp9c

9 ай бұрын

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

@kassokilleri2ff

6 ай бұрын

@@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.

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!

@avxrevo

8 ай бұрын

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

@thebestever42

2 ай бұрын

No not full rom during warm up. Ease into it. You have a cold body

My chest started growing way faster when I started incorporating deep stretching of the pecs with flyes. I prefer flyes because you can go much lighter and therefore I can have greater control than with heavier weights. DB flyes are not about contraction but about the stretch and as I've gotten stronger I've found that I can just extend out the weight further from my center line rather than increasing weight, this increases the moment arm of the lift putting more tension on the chest. Also, holding the weight at the bottom position for a few seconds really helps to get that deep stretch of the pecs. One final note, its important to keep your elbows below your shoulders when doing db flyes, not flairing out with the elbows really helps my shoulders and rotator cuff to stay fresh. Its really about feel, yes flaired elbows will result in a deeper stretch of the chest but it will also put alot more torque on those smaller rotator cuff muscles and connective tissue. Slowing down the movement, lightening the weight and lingering in the stretch with elbows below the shoulders has worked well for me. Also pre tensioning the chest with an intense contraction of the pec before hand makes the stretch from flyes afterwards even more pronounced.

@who_k_nows

2 ай бұрын

i love DB flies. i only use 20’s but when you get the right form, it’s a killer chest exercise. decline DB flies also help a lot with the lower pecs, which i have trouble engaging in other workouts.

@merajar

2 ай бұрын

​​@@who_k_nows Couldn't agree more! I've been doing DB flies with an incline to stretch the upper portion of the pecs. I've also been doing ring dips, not only do they torch the whole pec, they stretch the lower pec a ton and since they're rings the instability makes the shoulder cuff get way stronger over time. Rings are going to feel terrible at first but once you aquire that stability, bench and ohp strength will go through the roof.

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

I cant thank you enough man. Love your vids and sense of humor.

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.

@DonGarcia11

4 күн бұрын

why would i do it in a way that would make it more into a decline chest exercise💀

This is actually very good advice

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

@tycanterberry

8 ай бұрын

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.

@juggles5474

8 ай бұрын

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

@ifwecouldvote

8 ай бұрын

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.

@bradyhoeper7929

5 ай бұрын

Right, because you have an injury. Normal technique isn't designed around those with injuries.

@tupakkaonhyvaa

4 ай бұрын

Didn't ask.

this will have your chest absolutely COOKED the next day ❤️

Idk if anyone has mentioned this before. But im super grateful for genuine fitness channels like yours

he is an absolute unit.

Deficit pushups ❤

@aVenerable

9 ай бұрын

And ring pushups

@simohayha6031

8 ай бұрын

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

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

@jakubkidacki4579

2 ай бұрын

Focus on yourself. Why do you care? You're stroking your own ego with the whole I do the full range of motion bullshit.

@Thomas-zt7dm

2 ай бұрын

@@jakubkidacki4579 Chill out bro nothing I said had to do with my ego. Simply mentioned something I noticed.

@jakubkidacki4579

2 ай бұрын

@@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.

@Thomas-zt7dm

2 ай бұрын

@@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?

Literally the only gym KZreadr I pay any attention to now. Dr Mike ftw 💪🏼💪🏼

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 man loves his faygo

@no_regerts5176

Ай бұрын

So do Juggalos!

Thanks Mike, push day tomorrow!

@teppopierune5520

9 ай бұрын

Legs for me

@zants_

9 ай бұрын

My leg pull day is tomorrow :(

@ALLrobotsAreSad

9 ай бұрын

Since everyone is saying what their workout day is tomorrow, Mine is push.

@teppopierune5520

9 ай бұрын

@@zants_ Don't be sad, think about all the disabled people who would do anything just to be able to do your workout

@thejourneyman8890

9 ай бұрын

​@@zants_legs is the most fun in my opinion lol although back has me "coming" (Arnold voice) all the time, every time and everywhere.

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

Started doing this after never really having a "sore chest" after a workout. Now I feel it for days after. Finally feel like I get a good chest workout

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. 💪

@ML-cg9rh

5 ай бұрын

I was a pt for the rams for over a decade, I promise you this will destroy rotator cuff. Don’t do it

@ParvParashar

5 ай бұрын

⁠​⁠​⁠​⁠​⁠​⁠​⁠@@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.

@reallyeffingcooltechnodude

2 ай бұрын

@@ML-cg9rh It fixed my rotator cuff pain. I guess you could destroy something if using weights you can't control?

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.

@blankpaper8185

9 ай бұрын

Lol

@deyvisonwillamy6931

9 ай бұрын

Belt and Straps ☠️

@mounoussamypatrice4187

8 ай бұрын

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.

@mufin6930

8 ай бұрын

@@mounoussamypatrice4187 Yeah, because training half a muscle is totally going to induce more muscle hypertrophy😂

@Britishgundogtraining

8 ай бұрын

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

Less pain (the bad kind), less weight, more gains and results. Sign me up!

Combining strength and mobility is so key to this

Think im gonna skip this and save my shoulders.

@yojeli

4 ай бұрын

You could just try it with very light weights and experiment? I think stretching is amazing but I know how dangerous it can be

@Daddyhack4prez

3 ай бұрын

you injure your shoulders by avoiding this. Progressively overload the stress and build your shoulders up to handle this load

@pallyibub

3 ай бұрын

You literally just gotta drop some weight? Are you people actually this fucking stupid 😂

@mxfilms9738

3 ай бұрын

@@yojelihe literally said use light weight but people don’t listen

@lukes5631

2 ай бұрын

The fact that you will skip this is why your shoulders will not be saved.

THANK YOU , SIR .

Lil weights can equate to BIG gains. In my mid 40’s now… I rarely life heavy, but have put on more mass in the last year than in almost any previous year (24yrs of training). I dig this tip. Many thanks!

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

@Micah-Phoenix

9 ай бұрын

Or you can hold dumbbells while doing push ups which will level you go lower for a better stretch.

@EIIende

9 ай бұрын

Ring Push Ups❤

@conornaughton4732

9 ай бұрын

@@Micah-Phoenix good one!

@conornaughton4732

9 ай бұрын

@@EIIende killer!

my gosh yes, I had to drop several dumbbells to make this work but the stretch was amazing

@jasonvanhaselen5238

9 ай бұрын

Probably shouldn't be dropping dumbbells, could break them

@imdark7372

9 ай бұрын

@@jasonvanhaselen5238 he's talking about reducing weight..

@jasonvanhaselen5238

9 ай бұрын

@@imdark7372 I know🤣

@imdark7372

9 ай бұрын

@@jasonvanhaselen5238 ok

@DiskoKDiskoL

9 ай бұрын

What about teh gains, were they amazing?

I popped for the golden up at the end. Even many high-budget movies don't have that level of production and camera work!

True. I've been doing it. I noticed it watching Mike ohearn over the years

My shoulder will explode

@marturomano

2 ай бұрын

In size, yes!

I did this and got severe tendinopathy in my long bicep.

@murrayer5426

9 ай бұрын

you used too much weight

@benitocamela174

8 ай бұрын

@@murrayer5426 bros ego lift and then say an exercise is prone to injury, typical

@RealAntek

7 ай бұрын

@@benitocamela174he joking lol

Also great to go deeper with flies too amazing stretch

@808Efe

6 ай бұрын

yeah i fucking touch ground then raise 😂 i need more rom

Love your insight and videos! Thank you 😊

I can feel my shoulder hurting just by watching this😂

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

@canecorsomom2023

8 ай бұрын

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.

@ROSH1503

8 ай бұрын

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…

@westmcgee9320

8 ай бұрын

@@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.

Yep! I have done today After fly pec workout. It felt great work, and stretch. especially the upper part. It felt great for getting strength. , I used 18kg on each side, feels heavy for the last rep, no more juice so couldn't get to full movement. Slow the way down in a furious attenpt to lift it all up and the great thing in thay that dire situation is that unlike barbell bench press, the dumbbells stop on your shoulder, you lock bring them to your chess and quick with your core strength to sit back.

That feels really good. The pec stretch.

My rotators started begging me for mercy as soon as I saw that

@Owen-C1997

7 ай бұрын

Then dont stick your elbows out so wide. You can get a crazy stretch without having 90 degree elbows lmao.

@asepsaep9199

4 ай бұрын

​@@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

Me at gym doing Dr. Mike form with 65s. Gym bros next to me pushing 80 half reps, no slow eccentric, no explosive concentric thinking they are stronger 😅

@RJB_TV

9 ай бұрын

As Hans Gainmann once said. "The game of gains speaks for itself"

@AhtoNajeebRashied

9 ай бұрын

How do you know what they're thinking? Is it bad if they do think they're stronger? Does it matter? They may have bad form and egos but I'm happy if it gets them through the day. Don't know why people are watching others in the gym and casting judgment. Would think the focus would be on one's self, laser like with blinders, unable to see anything but their their own technique

@TheAlburito

9 ай бұрын

I used to get discourage seeing mfs swing heavy weight around until I realized controlling lighter weight is much harder for me

@apollo180

9 ай бұрын

They probably are stronger. Have you tried to play with that weight???

@cantthinkofnameyeah7249

9 ай бұрын

@@apollo180 I went from 85 to 65 little man and when I was doing 85 i was making there form look like shit still.

I do this. I can feel it every time I do it.

My rule of thumb is never mess with any guy with coneflower ear

But I want strangers to think I'm alpha so I prefer to use way more weight than I can control

How to tear your rotator cuffs 101

@oribt1

2 ай бұрын

just don't use 60lbs on it

@thesig301

2 ай бұрын

@@oribt1 when doing the press this way your elbow and wrist aren't stacked above each other, id highly recommend not doing this.

@michaelmcdonald1620

2 ай бұрын

this is relatively small ROM for the shoulder I think your rotator cuff will be fine

@mcp8063

2 ай бұрын

tell me you don't understand what you're talking about without stating it outright...

@a88304

2 ай бұрын

@@mcp8063 no. Bad troll. Back under the bridge

I’m very new to lifting weights and even I know that if you’re gonna try this, try it with light-medium weight at first It may not feel like it cause human muscle is very resilient but if not probably rested or recovered from any previous hard workout and you attempt this with heavier weight, you very much risk a tear. For sure For sure try this on a decent medium mode

Yep. I learned early in the game to go down into the arm pits.

Yeah ain’t no way. That don’t even feel right 😂

Not many people’s shoulders can take this

@gusdoesstuff4194

8 ай бұрын

If you can’t handle the stretch drop the weight

@juggles5474

8 ай бұрын

Because not many people can take dropping the weight

@benitocamela174

8 ай бұрын

Everyone can do this, ppl love ego lifting fr

@whitemakesright2177

8 ай бұрын

Really? They couldn't do this with 10s? 5s? Can they do it with just their fists, no weight? Most people just suck at load management.

@Magnus_Loov

8 ай бұрын

Turn the thumbs backward toward the bottom position. That is use a neutral postilion for the dumbells (them facing forward/backward with the plates at the bottom). The rotate to a normal position at the top. The actual rotation when going up towards the top actually works like an extra cue TO ME to remember to squeeze the dumbbells together at the top. And it feels (again TO ME) like that rotation in itself make the mind-muscle connection even better for the pecs. Works for me who had a torn rotator cuff some 20 years ago in one of the shoulders.

Best lifting advice every time! 💯

This has worked crazy for me!

I can feel his joints exploding

@tt-nc2wh

8 ай бұрын

Why? Fearmongering nonsense

@juggles5474

8 ай бұрын

🤡

@marturomano

2 ай бұрын

More like strengthening a lot more than your average joe

How to get injured 101 chest/shoulder edition

@mirianosix9274

6 ай бұрын

How not to be a pu**y like you

@FreeTechandGiveaways

3 ай бұрын

*I hurt my Rotator due to this dumbbell chest press, No shoulder workout injures more than dumbbell chest presses*

@marturomano

2 ай бұрын

Na

Started doing this years back and can attest that my shoulders are perfectly fine. I lower the weight when I do this variation, and when I switch over to the one where I touch the dumbbells to my chest my numbers have gone up.

That's a very good advice Mike. And another exercise where you can really stretch your pecs by a lot is the ring push-up.

@marone0324

3 ай бұрын

Pushups with handles too. the higher handles will let you get deep

Just do dips. Go deep and lean forward. Nothing else is needed for chest or triceps. Trust me. You must go really deep, full range of motion. Go slow to avoid shoulder problems.

@walterarama

9 ай бұрын

No ty

@buddyfats4768

3 ай бұрын

Uh no, you definitely need to do much more than that if you want a well developed chest and triceps.

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)

@h.l.69

8 ай бұрын

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.

@marturomano

2 ай бұрын

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

Can proudly say since focusing on the eccentric deep stretch pausing at the bottom and using lighter weight not going for numbers, it has BLOWN my muscle gaining capabalities sky high I sometimes think somene is slipping me gear LOL, im 180lbs at 5'7 and look better than i did both when i was 187lbs 3 years ago at 28% bodyfat and when i was 147lbs, im currently 15% bodyfat at 180, insane growth this past year. deep sleep and following a proper diet has really helped as well

I like to do around 8 sets of bench/dumbell press, 3 sets of as many push ups to failure, then simply 3 sets of 5kg dumbell flys on the bench. The stretch under load right at the bottom really maximises the damage.

My rotator cuffs are screaming just watching this. Shouldn't your upper arms be at a 45 deg angle out from your body. Yours seem to be out close to 90deg in order to get that bottom position.

@cantthinkofnameyeah7249

9 ай бұрын

He's definitely not using 90 degrees and there is no exact angle that works for every person. Some people are better at 40 degrees some people are better at 38 degrees. Lastly your shoulders are supposed to move backwards and forwards during chest exercises.

@deyvisonwillamy6931

9 ай бұрын

Oh yeah, the 90° angle terrorist . We are in 2023 and people still have fear of go deeper than 90° ☠️

@AS-bu9rw

9 ай бұрын

Sounds like a you problem

@supercal333

9 ай бұрын

@@deyvisonwillamy6931 Not talking about that angle. Was referring to the angle between upper arms and side of body.

@deyvisonwillamy6931

9 ай бұрын

@@supercal333 sorry, I misunderstood your comment, English isn't my First language. You're right bro 👍

Same Thing my girlfriend tells me , deep Stretch Always on the fun Side .

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.

This is why I like using a cable machine and D-Handles...much better stretch.

Gonna start this today, chest/tricep day. I think it’ll be a great addition as a finishing exercise, as my muscles will be pretty smoked by then. Light weight, deeper stretches, slo-mo. 👍🏻

Great advice, I'll put this in my tool bag.💯

Dips help tremendously.

Half the range of motion (bottom half only) in push exercises = More results. No need to go that high, shoulders will work more that way and take work from the pecs. Most Olympia bodybuilders do a partial range of motion for a reason: you just can't feel the chest when you go that high. You're also more injury prone that way.

Yes that could give some extra muscle growth. But if your shoulder joins don't like it it could damage them in the end so in the long run it could be a big mistake for some.

RIght, the secondary lever, i.e. the forearm should be parallel to gravity any further in and you deny your pecs from receiving the full load, any further out and starts to morph into a flye which also transfers more stress to the biceps. The easiest way to remedy is to say "keep the weight centered in the middle of your palm" as you lower and raise the bells. To achieve this you will then find you start to supinate the hands as you lower and pronate as you raise, much like the way you throw a punch from the shoulder.

Thank you for this tip

I am going to have to give this a shot.

thx for the advice I have now chronical shoulder pain.

Kettlebells will allow you to go deeper if you grip them properly. Not in the middle like a dumbbell but at a slight angle with your hand in the corner of the handle. It should feel comfortable and the bonus difficulty of leverage a kb offers.

Humbled the shit outta myself in the gym this evening with these! Thanks Dr Mike!

Came to give props to the Faygo shirt 😂

The cue at the bottom with tempo slow negative explosive positive yes👍 and you don’t need to lift a crazy amount of weight to stimulate the chest. Control movement 🟰 great gains

Seeing alot of comments saying to go light on the movement Ive been training using the rep control the way he preaches and using this form and its been extremely safe. Taking 1 second concentric 3 seconds negative 2 seconds in the stretch Repeat I have had any times training to failure or near failure where form has broken following that control Posting bc its a big night and day difference just have to understand how your performing it Fast reps definitely could get hurt

The stretch is not nearly as dangerous as you think if you keep your elbows that more of a 45° angle versus straight out to the sides. This is exactly how I perform my dumbbell chest presses and I've had a great results lately as I really focused on this approach the last couple months.

basically creating a longer lever arm

This and dips with some pec dec afterwards are the BEST chest exercises and I will die on that hill.

I did this during my morning workout today for incline and it makes a total difference! Saw you mention this in another video getting that deep stretch and it helps

Bro got the faygo shirt 💀💀💀

@rofin3631

4 күн бұрын

Lmaooo

We need more tips like this of you actually in the gym please 🙏🏻 Love all your videos though.

I really enjoy this workout!! Might be my favorite

Been doing the same thing but with rings attached to rack. Deep AF

He s always a great teacher

Dumbbell fly is great for that

Yep dramatically increases my pr doing this

I will definitely give this a try!

Wow definitely trying this next time!

Great Review. Hope to see more soon.

That's why I also like cable flies and dips, the stretch I get just feels like it's the right thing to do.