Exercise Scientist's Top 5 Chest Exercises

[@RPfanatic]

This video is exactly what I wanted to see. Please continue this series by getting Dr Mike to show his favourite exercises for all the other muscle groups

[@georgelukhava9945]

Yes. This 100%. For every muscle group.

[@WillMcc_WriterGoblin]

100% more of this.

[@Limbaugh_]

Yeah I need better exercises for back thickness

[@TravisHowrish-v2c]

Then you can have zero success as a bodybuilder just like Mike

[@xX_dash_Xx]

yeah he really has to cover the top 5 anal sphincter exercises

[@RagingPhoenix]

this thumbnail is INSANE

[@arjitsingh6098]

I thought he was naked

[@evanr5871]

@@arjitsingh6098he is

[@sneakysnail9225]

​@@arjitsingh6098 is he not? 😢

[@couriercat826]

@@sneakysnail9225 NOOOOOOOOOOOOO😭

[@evanr5871]

@@arjitsingh6098he is

[@mabasheresapxai1795]

I have been working out for almost 10 years . I was just pushing weight. After getting hooked on Dr Mike's videos, I gained quite a lot of muscle and feel much stronger. DR. Mike is the best thing that happened to the fitness world. Love from Sweden 🇸🇪

[@matthewotis3594]

Real science opposed to pushing supplements like muscle and men's magazine.

[@sircdrom]

Same!

[@lowercasetwan]

Always grateful I found Dr Mike's videos when I was like 14, am 26 now, bro really helped me get jacked, I mean he and Jared both helped me achieve my dreams of being a jacked guy with nothing else going for him, the dream

[@sircdrom]

@@lowercasetwan Cudos on reaching that goal my man! Now try to approach your mental and emotional health with the same dedication! Stay strong!

[@troymosher4877]

Says Mike with a sweetish accent

[@hoglog7442]

The thumbnail looks like its from Mike’s OTHER channels

[@sidgar1]

His OnlyFans "exclusive" content 😉

[@iiiiiiiiii786]

😂

[@juliusseizure324]

Only Appreciationators

[@patriot-q3u]

I saw it on Dr Mike's OF

[@kenjong1465]

What other channels? 🤔

[@MrSchnieder33]

1. Chest Fly 2. Camber Bar Bench Press 3. Incline Barbell Press 4. Deficit pushup 5. Chest Press Machine

[@yiluwididreaming6732]

no access to chest press machine or camber bar - dumbell flys or dips for s-t-r-e-t-c-h 💪

[@Andrew-be6eh]

Watching this on the way home from my first ever 225 bench. Now to use these to grow my chest on the way to 315.

[@AmbushEveryone]

Let's go! Keep it up, my dude. You'll get there :)

[@WoodsGhost]

Out of curiosity, how long have you been training?

[@glassofwater281]

Fuck yeah dude, that's awesome. In high school it took me about 2 years to bench 225. I don't really max out anymore, I'm just trying to get bigger

[@WildEngineering]

great work man, i just hit 235lbs yesterday

[@DjDolHaus86]

Pecs or it didn't happen (squeezes titty)

[@davidbryce1985]

Deficit push-ups were a game changer for me, especially with my home workouts

[@justsomeguywhoneverdies9210]

With some decline, it would even be better. But you'll need more space for your head to go down, otherwise you won't get much stretch

[@davidbryce1985]

@@justsomeguywhoneverdies9210 I use hex dumbbell endcaps at home for my hands and have done that with my feet up on a coffee table. CRAZY deep stretch in the chest

[@Pentenfi]

Word

[@CHOPPASLUGBM]

I used to have a chest like Michael Cera in Superbad. I got a bench press at the beginning of 2024 and have been consistent. I look so much better 9 months later, I just benched 215 for the first time in my life over the weekend.

[@hyun1539]

michael cera catching a stray

[@coffinfeeder7732]

Can someone tell me what I’m doing wrong? I started using a bench press back in February of this year and have not progressed past 155 because every time I try to progressive overload, my left shoulder or maybe rotator cuff gives out before my chest or triceps do and I can’t get more than 5-6 reps per set. I started training last summer and didn’t have access to a real bench press (f*ck you, planet fitness) until the beginning of this year, and I’ve gone many days feeling extremely discouraged due to my lack of progress. Im trying to keep my shoulders retracted, back slightly arched, and chest out but it’s always the damn left shoulder that gets me.

[@LordBort]

​@coffinfeeder7732 remember that you can progressive overload with reps instead of weight. If you're having a really hard time overloading with extra weight, drop it and increase reps. That change up after a week or two might help you push past that issue. Also, stretch that shit out!

[@Cookiekeks]

It's crazy how much genetics play a role here. I've been lifting since november last year, gained about 25lbs since then, trained every muscle consistently 2x a week, yet have never been able to bench more than 120lbs. It's laughable, I know, but I really don't know any other explanation other than insanely bad chest genetics. I obviously followed Dr. Mikes advice about retracting your shoulders, keeping the arch, getting a big stretch and so on, but my chest strength is still below that of an untrained male, lol. Not sure what to do about it.

[@GlacialScion]

​@@coffinfeeder7732 Try lowering the weight a bit and pushing your reps higher. You might be overemphasizing your front delts in the push and not connecting to your chest, which is a lot easier to work on with lower weights.

[@brianjackson5732]

bruh, you are wild, and i love it. too many people take themselves too seriously. you always provide excellent information while being personable. we are glad to have you.

[@AHTOtv]

"We?" You have consent to speak for everyone or are you pluralizing yourself? You don't represent me. I don't want you to speak on my behalf. Speak for yourself. It's rude and arrogant to do otherwise

[@Kroitk]

@@AHTOtv You better be trolling, going on a schizo rant like that

[@brianjackson5732]

@@AHTOtv I definitely don't speak for or represent you. You sound like a great person and have a great day. lol.

[@evanr5871]

@@AHTOtvstanding up for the real issues in life

[@Kroda-]

​@@AHTOtvno bruh. You're speaking to the queen of England have some respect

[@russjones1561]

I love this guy. How he says these aren't necessarily the best for every person

[@qtowncrazy4771]

Deficit pushups is 100% my favorite chest exercise I’ve incorporated from Dr Mike, it creates the best stretch and always get a nasty pump

[@jonathanhei7970]

I need to incorporate this more, then. I like presses and benches but my triceps are definitely a limiting factor there. But when I do pushups, my triceps seem to keep up with my chest a lot better.

[@userunknown1578]

I'll make sure to include all these exercises in my new workout split... Monday: chest Tuesday: chest Wednesday: chest Thursday: legs, back, shoulders, arms, core Friday: chest Saturday and Sunday: rest and watch football

[@alexmoscatelli149]

There's a fatal flaw in your list: we don't train legs so remove that

[@temperatureofthe]

I’ve never seen a more perfect workout split.

[@ThisWorldisCorrupt00]

Not enough chest work imo bro...

[@taylorhillard4868]

Need more rest, get rid of Thursday and add another rest day.

[@rockyalliston1122]

Very similar to mine. Monday: legs Tuesday: legs Wednesday: legs Thursday: chest, back, biceps, triceps and legs. Friday: legs Saturday: jump rope for cardio Sunday: rest I'm just joking, but I do hit legs like 4 days most weeks.

[@ZbyszekUchachany-zm8vl]

Dr Mike please make it a series

[@ArnovanWyk-q2j]

thank you, that clarification again on the bb fly angle of attack . . .it helped me a lot to understand how to approach this stuff not to try and mimic someone and hurt myself but to chase the stimulus and avoid injury instead.

[@Trippp550]

0:12 whoa, got excited there for a second

[@bakersdozent]

If you’re trying to learn more about that, just hit the sauna

[@jjpopnfresh6822]

You too?!

[@TimothyBell90]

Threatened us with a good time and then didn't deliver

[@BOHTOX93]

Great video because it combines the current 'we rate every chest exercise there is from S tier to F tier' but it condenses it to the best 5 and gives a demo to the audience. Seeing this for every muscle group would be great.

[@WillMcc_WriterGoblin]

Same unhinged Dr Mike, but very simple advice. Love it.

[@WJHDetroit]

Keep these style videos coming!! These are way better then the sit down power point. I love being able to see the movements and variations with great commentary. Learn so much from watching and hearing.

[@kusjr4388]

Thank you again Mike wonderful tips... Yes those tips too

[@CentrePeice]

Your advice has been incredible. Definitely shattered a lot of highschool myths and made my progress much better

[@warblackjack5565]

Chest flies is probably the only exercise I can recall where I can feel every fiber in my chest getting worked… Sounds like an exaggeration, but it is a night and day difference vs the most popular chest exercises like bench or push-ups

[@Jamezee312]

im with you

[@coffinfeeder7732]

Ditto. ISO lateral chest press really gets that squeeze and stretch for me as well.

[@Noah_527]

I’m a big fan of flyes but only when using a cable. I’ve had too many issues and close calls using dumbbells that I don’t want to risk getting hurt. The cable gives a stretch like I’ve never had before.

[@adams3616]

Same, cable flies are always my go to

[@onshore1ft]

I love putting a folded work out mat on the back rest of the fly machine to bring my chest even further forward and get a psychotic range of motion. My favourite chest exercise inspired by RP.

[@svetlanathehammer1984]

I am so happy to see the pushups with yoga blocks. I got yoga blocks for that purpose and I made amazing progress since I started using them, the Stretch is great

[@juanr1785]

I wonder if this was filmed after Mike’s contest prep where he chilled out on the PED’s, he looks really sharp and peppy and seems to really be enjoying himself. Happy for ya Mike!!

[@Anaconda01991372]

Mike's sense of humor is music to my ears 🤩

[@garemo1]

12:32 Dr Mike calling me a wanker is a dream come true

[@Seisry]

my chest exploded with high repetition sets of deficit-lengthened-partials push ups...... if you need to weight them, just add a weight vest or use a dipping belt.... I personally do sets of 62 reps using myo reps... huge ridiculous growth in only 1.5 months

[@questionauthority-f6i]

I do pushups with my ruck sack and ruck plates. forces me to squeeze that core too

[@Gabber3709]

Looking forward to that sphincter vid tho!!🔥🔥🔥

[@awastedcow]

I just want to say, I was looking for a pec video just recently and this channel really delivered on both tips and humor.

[@LeonGenesis]

Why are you this funny!!!?? 😂😂😂😂😂😂😂 2:20

[@elam117]

That shit was gold

[@fatoua.mceesay7985]

Dr Mike is just out of this world 😂😂 cracks me up like crazy while learning super cool ways to train myself and clients ❤

[@k8la65t2qvpbl]

Great, as always!

[@Xecoda]

Thank you for the "optimum" breakdown in the beginning. This is a conversation I have all the time, and it's super important to have!

[@ShaolinKungFuBear]

I really like how 4 out of 5 of these I can do at my home gym.

[@iang7244]

Right. This is a great list. IMO no gimmicky exercises and a great breakdown how to do everything.

[@Mexitor]

This was easily one of my favorite videos that you covered big tips on the exercise variation, support of other channels variations to consider. All great perspectives.

[@TheJohnerro]

Make it series for other body parts :)

[@bloody12romance42]

Appreciate this so much, I did this routine yesterday. Definitely have never felt my pecks this sore before. Thank you 🤘🏼.

[@drumrit]

came for the thumbnail. no seriously, i have to clean up now

[@DiscardatRandom]

I came on the thumbnail

[@johnkallday]

As nothing but a pathetic natty gym lifter.. I have to admit that through watching RP I have been able to push my growth to the next level. Not to mention, this style of training has been very kind to my terribly worn shoulders 👍 You're doing the work of the gods Dr. Mike. A true breath of fresh air for KZbin.

[@BrockLesnar-xu6cl]

Make this a series Dr Mike

[@kgotlelelomaluleke2116]

For me as a beginner this will really help me out to gradually reach my goals

[@cyberexile3507]

no.1 rule of chest workouts: be nekkid.

[@Trippp550]

11:28 THANK YOU for clarifying that for me. In so many videos I see fitness influencers bench up then back and they even instruct their audience that’s how you bench. But whenever I try to do that it feels hella unstable. My arms wobbled back and forth and I can even drop the bar (thankfully on the rack) because I lose my strength/leverage at the angle. I feel most comfortable just going up and down but I’ve always thought I was doing it wrong. I’ve avoided using a bench press because of that. I mean there’s nothing wrong with dumbbells and they’re arguably better for your chest but both are great tools and grow you in slightly different ways. Thanks man.

[@BUFFALO_cougar_slayer]

Best part of the cambered bar is it forces you to go super wide. Almost illegal grip. Which is excellent for chest hypertrophy and shoulder health. “But wide grip bench hurts my shoulders!” So reduce the weight and make your shoulders strong in that position slowly over time. Git gud.

[@kayglifts]

man I get hate on my chest exercise log videos because I go deep (like touching DBs to biceps deep)

[@leonlx564]

Why is better for hypertrophy, I don't think any studies say that. It just changes which fibers are more stimulated. Closer grip hits the clavicular head more since it contributes heavily to shoulder flexion, whereas wide grip would be better for the sternal-costal head.

[@Biglenny-v9r]

There’s not any studies in cambered bars that I’m aware of. But there are studies on rom, and stretch mediated hypertrophy which the cambered bar would achieve greatly

[@BUFFALO_cougar_slayer]

@@leonlx564 Wider grip with the enhanced ROM from the camber puts more stretch and tension on the entirety of the pectoralis muscles in the lengthened position. No need for studies or meta-analyses to confirm what’s self-evident from the gross human anatomy that medical students have been learning in graduate school for centuries around the world

[@TheMasterblah]

​@@leonlx564yeah, you're probably not going to find studies regarding hypertrophy on something specific like wide grip stretch focused bench press. Its too costly for the little information you'd get out of it.

[@scottparry3614]

Best opening to a video - keeping it real and honest.

[@Jackmerius_Tacktheritrix5733]

This video brought to you by Grindr

[@vulian]

I picked up all 5 of those. Thanks for the video!

[@andrewglagau8685]

I want my chest to burn so much that I can't touch them the next day.

[@BabyKMoney]

Focus on the stretch, leaving it stretched bout a second then on the eccentric take it real slow

[@14Nanouk14]

Now this is a video I really like and find very useful. Love how the technique is being explained with variations and myths debunked.

[@angry_tardigrade]

1:28 is that Scott the video guy?

[@angry_tardigrade]

Nope that's the editor guy

[@TeamBlack00]

This is my new favourite RP video. More of these please!

[@gSF95]

Surprised to see dips not making the list

[@coachkaiPTNC]

If I remember correctly, Dr Mike doesn’t like dips as much for chest because they focus on the lower chest vs the whole chest. Also triceps often are the limiting factor. But as he said, there’s tons of options so find what works for you. If you want to do dips for chest, you should lean forward and potentially have someone hold your feet behind you. It kinda becomes a deficit decline push up

[@Distx87]

​@@coachkaiPTNC He's wrong. Dips engage the entire chest; if you lean forward, the chest will be even more involved. The more you lean, the more you create an angle favorable to the chest. Think about it - the more you're leaned forward, the more horizontal you are. Is bench pressing a lower chest exercise? Of course not. Anyway just look at street lifting guys, they do dips only and have huge chest.

[@AveChristusRex789]

Dips are the upper body squat imo, but it’s probably not the greatest for pure hypertrophy of the chest overall

[@davorzdralo8000]

​@@Distx87bench press is horizontal push, dips are almost completely vertical. If you lean forward enough to properly train chest, you are doing push ups at that point.

[@unbabunga229]

Good to finally see a no fad video, would have put dips in there personally but completely understand the machine press alongside the other exercises

[@bobylechat7330]

Is it me or does Dr Mike look even bigger than usual ?

[@Cookiekeks]

I think it's because we rarely see him standing up

[@hamzaakalin7750]

he got a body transplant

[@mattdavies6503]

PLEASE make this a series

[@raccoon2276]

can we get another angle of the thumbnail

[@Mats-Hansen]

I've had very good results with the deficit pushups. Love them.

[@teabagfc]

I love this format! Thank you!

[@joseph4770]

I love the honesty Dr Mike, your the best

[@Alex-dk1um]

Please more like this my man. I love this format ♥️

[@198Tb]

Love this! Please make more of these, would love to see your favorite back exercises!

[@xisleprez]

Perfect timing,right before I walk in to do chest day. ❤ thank you Dr. Mike

[@neferiusnexus]

The new editing is pretty hardcore... i love it! :D

[@jakemason2220]

Thanks Dr. Mike I’ve been looking forward to this one.

[@nym7973]

Deficit push-ups with elevated feet are the best stretch I've ever gotten from anything and the explosive improvement in standard push-ups is crazy.

[@paulmcveigh4252]

Thanks for the brilliant information Dr Mike. My training has been drastically chnaged.

[@luizvictorsq]

Great video, cheer from Brazil!

[@g.w.customcreations3534]

Great as always Dr. Mike & team. 1 suggestion - can we get a top 5 exercises for a shredded head like the doc himself?

[@Bruno1897-b4m]

NEEDED THIS! Thank you Dr. Mike! I have been unable to get my chest to grow for so long

[@justinparker9892]

Dr. Mike, continue doing these

[@oldmonk_]

Please continue the series.

[@OhSjit]

I agree, truely awesome. Why i like my flyes on cable - deep stretch at the bottom and high tension at the top. With dumbbells I feel that I miss out on the high tension all the way.

[@hracekk]

I love it when I have questions and Dr. Mike assures me that there are no right answers.❤

[@jyrikgauldurson8169]

I use parallettes for deficit push ups. You can progress by elevating your feet, thus lifting a higher percentage of your body weight. Slow controlled reps are brutal.

[@SwevenHannibal]

Great content. Loving all this focus on the stretch, thanks Dr Mike

[@ScoundrelRationale]

These type of videos are great! More like this please , now! 💪🏻🐻⚡️

[@evec2022]

Thank you so much for these videos, they are gems to watch at a time when watching the news is absolutely atrocious.

[@joeofdoom]

I've always been a big fan of dumbell flyes, probably my favourite chest exercise. Great stretch and I get a really strong contraction when coming back up.

[@Greygoose3130]

Been watching content for a while - this video pushed me into subscription territory

[@Blacked.Hippie]

Right on time! My chest been lacking Doc!

[@andrewkoenigsberg4036]

Cambered bar - thanks for adding to my vocabulary Dr. Mike! 💪

[@lukehutcho6354]

LOVE THESE TYPES OF RP VIDS. also long time supporter of dr mike. If you train with your head and eat clean you will surpass any Plato 🫶🫶

[@dylanness2003]

I was just googling this last night and Dr Mike got my back

[@DocMurph]

Dr. Mike you are the MAN! 👍🏻

[@akpimpjuice]

Thank you for changing the thumbnail. I can watch this now

[@decluesviews2740]

Glad he mentioned dumbbell flies. I’ve always been a huge fan, but they seem to be unpopular nowadays.

[@sonipitts]

Love this format - so much good knowledge, clean and simple delivery, Max is a champ on the Demo Squad, and we still get that patented Dr. Mike's "Make It Awkward" Magic™ 😁 10/10 would learn again

[@WilliamEAyala]

Amazing exercises. My favorite (that I personally do) are flat bench press & dumbbell incline press! Pushups were my favorite beginner exercise and sometimes I still do them just to get a crazy chest pump!

[@zacht9447]

Cambered bar bench rips me up I love it

[@fitness.journeyp.b7937]

Another great video. Keep up the good work.

[@DMatt343]

I just rewatched the Alien movies and the thumbnail with MEGA CHEST GROWTH is deeply unsettling.

[@danielmillward9947]

A chest so thick and dense, the alien will have to live in the chest cavity till it dies.

[@mrmuscle24]

Nice and insane info. Thanks Mike

[@IsaacMason-id2ly]

Love the video format!

[@joshd8443]

Started including the deficit pushup -- great pump and wild DOMS

[@RandomJPG]

Would love to see a video similar for legs! Specifically free weight/barbell exercises as my gym doesn't have machines.

[@nmoranv]

This is great! Question: Why the straight barbell on the incline over the cambered bar?

[@thegame3661]

3:17 I apply it by putting foam rolling on my back and it provides better stretching.

[@ThawtsForFood]

I feel like the potential instability here of it possibly rolling could cause an issue with force production though

[@thegame3661]

@@ThawtsForFood I squeeze the foam rolling into the towel and it becomes very stable, as if it is stuck, I do it while doing pull over.

[@Justforthelulz8]

This is the type of content personal trainers should provide, actually help to the masses. actually caring :))

[@Schacal6666]

Yes we need that. So we have all exercises and can also cycle them. Although I never switch out the core exercises like inclined BP or biceps curls or pull ups

[@NoisyRooster]

One of my favorite upper chest exercises is loading up one end of a bar, leaving the other end on the mat, then I kneel in front of the loaded end and pick it up, push it up over my head while the lower unweighted end stays on the ground. I push my arms together and keep them really close as I push up and over my head, and it really blasts my upper chest.

[@jorgehabib8661]

Youre the man. I dont buy any of the programs but since i followed 2 years ago ive gotten HOUSE. Direct correlation