5 Simple Rules For Awesome Chest Training

Summary

In this video, Dr. Mike from Renaissance Periodization shares five essential rules for effective chest training. He emphasizes the importance of deep, controlled presses for building size, the value of deep stretches under load for muscle growth, the effectiveness of various pressing and flying exercises, the benefits of arching the back and retracting shoulder blades for a hypertrophic position, and the safety and effectiveness of controlling the eccentric phase and pausing presses. These tips aim to enhance training quality and safety, ensuring a more productive chest workout.

Takeaways

• 🏋️‍♂️ Big compound presses are essential for building a big chest, including incline, decline, and horizontal presses.
• 🤔 While flys are effective, they are not the primary exercise for chest growth; heavy compound movements should be prioritized.
• 💪 Stretching the chest deeply under load is critical for muscle growth, suggesting a rep range from 5 to 30 for a deep stretch.
• 🔄 Utilizing a cambered bar, deficit push-ups, or machines that allow for a deficit can enhance the stretch and stimulate growth.
• 🔄 Creating a deficit in your press can lead to significant muscle soreness and growth, but should be approached gradually.
• 📚 Both flat and incline pressing, along with their respective fly variations, are valid and effective for chest development.
• 🤸‍♂️ Arching the back and retracting the shoulder blades during presses can place the chest in a more hypertrophic position, potentially reducing shoulder injury risk.
• 🧘‍♂️ The practice of arching and retracting can enhance the mind-muscle connection and chest sensation for those who struggle to feel their pecs working.
• 🚫 Avoid lifting the buttocks off the bench during presses as it can lead to injury.
• 🕒 Controlling the eccentric phase and pausing at the bottom of the press can increase safety and effectiveness of the exercise.
• 🎯 Emphasizing quality over quantity in repetitions can lead to more effective and safer training sessions.

Q & A

What is the main focus of Dr. Mike's video?

The main focus of Dr. Mike's video is the five rules of chest training, providing helpful hints for achieving chest success through various exercises and techniques.

According to Dr. Mike, what type of presses are most effective for building a big chest?

Dr. Mike emphasizes that big, heavy compound presses, such as incline, horizontal, and decline presses, are the most effective for building a big chest.

Why does Dr. Mike suggest not relying solely on isolation exercises like cable crossovers for chest development?

Dr. Mike suggests that isolation exercises like cable crossovers are not as effective for significant chest development as compound movements, which are more proven to contribute to bigger chest muscles.

What is the significance of deep stretches under load according to the second rule mentioned by Dr. Mike?

Deep stretches under load are critical for muscle growth, as they provide a better stimulus for the muscle when it is loaded with a significant amount of resistance, which can be achieved through a range of repetitions from 5 to 30.

What is a cambered bar and how can it be used to create a deficit and stimulate muscle growth?

A cambered bar is a type of barbell with a curved or 'wiggly' middle section that allows for pressing movements below the chest level, creating a deficit that can lead to significant muscle soreness and growth.

Why does Dr. Mike recommend varying the types of presses and flies for chest training?

Dr. Mike recommends varying the types of presses and flies because all of them, including flat and incline presses and flies, are effective for chest development and can provide different stimuli to the muscle.

What technique do powerlifters use that Dr. Mike suggests can also promote hypertrophic muscle growth?

Powerlifters use a technique of arching their backs and retracting their shoulder blades, which shortens the range of motion and places the chest in a pre-stretched position, promoting hypertrophic muscle growth.

How can retracting the shoulder blades and arching the back during chest presses improve muscle engagement and potentially reduce shoulder injury?

Retracting the shoulder blades and arching the back during chest presses places the chest in a more advantageous position for muscle growth and can also reduce the likelihood of shoulder injury by keeping the scapula in a stable position.

What is the importance of controlling the eccentric phase and pausing during chest presses as mentioned by Dr. Mike?

Controlling the eccentric phase and pausing during chest presses increases safety by preventing the weight from falling too quickly and allows for more time in the stretched position, enhancing the effectiveness of each repetition.

What additional benefits does Dr. Mike mention about the technique of arching and retracting during chest presses?

Besides promoting muscle growth, Dr. Mike mentions that arching and retracting during chest presses can help individuals who have trouble feeling their chest muscles, leading to better mind-muscle connection, pumps, and soreness.

What does Dr. Mike suggest for those interested in more detailed and technical sport science content?

Dr. Mike suggests joining their members' community for more in-depth and technical sport science content, which includes video analysis, technique reviews, and physique assessments.

Outlines

00:00

🏋️‍♂️ Five Rules of Chest Training

Dr. Mike introduces five key rules for effective chest training. Rule one emphasizes the importance of deep, controlled presses, including incline, horizontal, and decline variations, as a fundamental exercise for building a big chest. He also mentions that while flies are effective, they are not as crucial for chest growth as heavy compound presses. Rule two discusses the benefits of deep muscle stretches under load, suggesting a range of 5 to 30 repetitions to stimulate growth effectively. He recommends methods to create a 'deficit' during exercises, such as using a cambered bar or performing deficit push-ups. Rule three highlights that both flat and incline pressing, along with their respective fly variations, are valid and effective for chest development, dispelling myths about the superiority of one over the other. Dr. Mike encourages a balanced approach to chest exercises without bias towards a specific type.

05:01

🤸‍♂️ Advanced Techniques for Hypertrophic Growth

The fourth rule focuses on mimicking powerlifters' techniques to achieve a more hypertrophic range of motion. This involves arching the back and retracting the shoulder blades during presses, which places the chest in a pre-stretched position, potentially reducing the risk of shoulder injuries. The final rule advises controlling the eccentric phase of the press and incorporating a pause at the bottom of the movement, especially when performing deficit exercises. This approach not only enhances safety but also increases the effectiveness of each repetition. Dr. Mike humorously suggests that incorporating fun elements into workouts could enhance the experience. He invites viewers to subscribe and join the community for more in-depth content on sports science and offers membership options for additional programming and support.

Keywords

💡Periodization

Periodization refers to the systematic planning of training programs over time to optimize performance and recovery. In the context of the video, Dr. Mike emphasizes the importance of periodization for chest training, suggesting that a structured approach can lead to better muscle growth and performance.

💡Chest Training

Chest training is a specific type of exercise regimen aimed at developing the pectoral muscles in the chest. The video's theme revolves around effective chest training techniques, with Dr. Mike offering rules and tips to achieve a well-developed chest.

💡Compound Presses

Compound presses are multi-joint exercises that involve several muscle groups, including the chest. Dr. Mike states that big, heavy compound presses are crucial for building large chest muscles, as they engage a significant amount of muscle mass and provide a strong stimulus for growth.

💡Cable Crossover

A cable crossover is an isolation exercise that targets the chest muscles, particularly the pectoral muscles. In the script, Dr. Mike mentions cable crossovers as an effective exercise but clarifies that they are not the primary means to achieve 'enormous pecs,' suggesting that compound movements are more critical for significant chest development.

💡Deficit Push-ups

Deficit push-ups are a variation of the traditional push-up where the hands are placed on elevated surfaces, creating a stretch in the chest muscles. Dr. Mike recommends this exercise as a way to deeply stretch the chest under load, which he believes is critical for muscle growth.

💡Cambered Bar

A cambered bar is a type of barbell with a curved shape in the middle, allowing for a more comfortable grip and potentially better leverage during exercises like bench presses. The script mentions the cambered bar as a tool for performing deficit presses, which can enhance the muscle growth stimulus.

💡Hypertrophic

Hypertrophic refers to the increase in muscle size and volume, which is a primary goal of many bodybuilders and fitness enthusiasts. Dr. Mike discusses techniques that promote a hypertrophic range of motion, such as arching the back during presses, to maximize chest muscle growth.

💡Shoulder Blades Retraction

Shoulder blades retraction is the act of pulling the shoulder blades back and down, which helps to stabilize the shoulder joint and engage the chest muscles more effectively. In the video, Dr. Mike suggests retracted shoulder blades during chest presses to enhance muscle activation and potentially reduce the risk of shoulder injuries.

💡Eccentric Control

Eccentric control refers to the deliberate and slow lowering of a weight during an exercise, such as the lowering phase of a bench press. Dr. Mike advises controlling the eccentric phase to increase safety and muscle time under tension, which can improve the quality of the exercise and promote greater muscle growth.

💡Muscle Soreness

Muscle soreness is a common result of intense exercise, particularly when new exercises or high resistance is introduced. In the script, Dr. Mike mentions muscle soreness as an indicator of effective chest training, suggesting that it is a positive sign of muscle growth and adaptation.

💡Sticking the Chest Up

Sticking the chest up is a technique mentioned by Dr. Mike to emphasize the chest muscles' involvement during presses. By arching the back and pushing the chest forward, the pectoral muscles are placed at a mechanical advantage for growth, which is a key point in the video's message on optimizing chest training.

Highlights

Dr. Mike introduces five rules for effective chest training.

Rule one emphasizes the importance of deep controlled presses for chest development.

Dr. Mike suggests that big compound presses are key to building a big chest.

Rule two discusses the benefits of deep stretches under load for muscle growth.

Creating a deficit in pressing exercises can provide a significant growth stimulus.

Recommendations for equipment to facilitate a chest deficit, such as a cambered bar.

Rule three clarifies that both flat and incline pressing are effective for chest training.

Dr. Mike dispels myths about the necessity of incline over flat pressing.

Rule four highlights the benefits of arching the back and retracting shoulder blades for a hypertrophic position.

Arching and retracting can potentially reduce the risk of shoulder injury.

Rule five advises controlling the eccentric phase and pausing during presses for increased safety and effectiveness.

Controlling the eccentric phase can enhance the quality and safety of repetitions.

Dr. Mike encourages trying these methods for better chest muscle connection and growth.

Invitation to subscribe for more in-depth videos on technical sport science.

Details about joining the members' community for a monthly fee.

Mention of the team forum for additional programming and personalized feedback.

Dr. Mike offers a humorous suggestion to make gym workouts more fun with clowns and kazoos.

Transcripts

hey folks Dr Mike here for Renaissance

periodization and today's video is the

five rules of chest training

yes they're rules but they're not hard

rules think of it more as helpful hints

for your chest success and it sort of

Rhymes all right rule number one is in

my opinion nothing beats deep controlled

presses be the incline be the horizontal

be they decline big presses make big

chests

I'm sticking to that flies are cool too

and they're super effective I just want

you to know that you're not going to

cable crossover with pinkies out

yourself towards enormous pecs it's not

one of these things like for biceps or

isolation exercises seem to be the bee's

knees big heavy compound presses are

really in almost certain ticket to a big

chest so don't ever forget that it was

good for Graham Greg great grandfather

it was good for Grandpa dad did it your

little brother's doing it already your

older brother has a kid and he's doing

it already don't fall behind

number two rule

like most muscles seemingly if not all

they get a better growth stimulus if

they're stretched deeply while they are

loaded with a huge amount of resistance

anything between sets of five to sets of

30 repetitions that deep stretch is

critical under load so if you can

generate a deficit

in which you can press quote unquote

below your packs you are going to get a

huge stimulus ease into this don't do a

ton of sets at first because it will

absolutely fuck you up in the best

possible way with the lay down set

muscle soreness and growth of course

what does that mean consider getting a

cambered bar

which has a little doohickey Wiggly

thing in the middle you can press below

your chest deficit push-ups are super

easy for anybody to do put two plates go

between them machines that are well made

and can do a deficit and of course

dumbbell presses of incline and flat can

both be done outside of your body to hit

a deficit

any way to create a deficit is going to

pay off it's a huge addition if you've

never done it prepare to be like holy

fucking shit

what the hell am I doing to my body good

things you are doing to your body

rule number three flat pressing

and incline pressing

flat flies and inclined flies are all

correct answers and I just don't

understand why the internet is full of

people being like you need to do incline

for better chest don't do flat you need

to do flat press syncline presses don't

actually work which I never thought

somebody would say but then Doug

bergnoli says inclines don't actually

train your chest

if I had hair I would be doing this with

it

pretend I have huge horse-like Mane sexy

locks I pretend this daily

it's all right answers folks press press

press away fly away decline flat incline

it's all good don't get caught up in the

weeds just do good pressing and flying

work if it gives your chest a big pump

if it makes your chest sore it's the

right answer

number four this is a big one try to do

what power lifters do now they do it in

order to shorten the range of motion but

they end up getting themselves under the

most hypertrophic muscle growth

promoting range of motion by doing this

they do two things

instead of lying flat backed on whatever

bench they're doing whether it's a

machine press whether it's dumbbell

presses or whether it is a flat press

instead of laying flat they arch their

backs not a ton some of them do just a

little bit arch your back a little think

of it more as sticking your chest up and

then take your shoulder blades and slide

them back and under yourself

now when you press as you press you're

going to lift your chest up to the bar

or to the dumbbells and through the sky

pause and then come back up

slow and controlled big chest all the

way deep keep your shoulder blades back

keep that back arched or in other words

push your chest up don't ever lift your

butt off of the bench that's really bad

can get you hurt but if you Arch and

retract you are putting your chest at a

pre-stretched

Advantage for muscle growth they're

basically in a more hypertrophic

position to begin with which is awesome

a bonus point is that in my view the

probability of shoulder injury is lower

when your scaps are tacked back this way

so you're winning on two grounds

potentially

not mandatory but give it a try some

people who have trouble feeling their

chest mind muscle connection trouble

with pumps and soreness and fatigue they

do the Arsenal retract and they're like

holy shit finally I can feel my pecs

lastly control The Eccentric and pause

your presses especially if you're doing

deficits it keeps you safer and it gives

you more time in that nasty stretch

position so instead of mentioning like

this

come down under control couple seconds

pause these barbell be a dumbbells be

whatever pause for one or two seconds

and then press back up control

stretch pause and go that will keep the

weight on the bar the same reduce the

total number of repetitions because each

rep is harder but increase the quality

and safety of the repetitions beyond

what they normally would have been

you're now doing the same amount of

actual effort but your effort is more

effective and safer I can't think of a

better way to get good training than

have it be more effective and safer if

only more clowns were involved and made

it fun like every time you do a bench

rep and lock it out the Clown's got the

kazoo thing or whatever it's like

that'd be great gyms work on that and

while you work on that like subscribe

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