Get The Most Out Of Chest Machines | Targeting The Muscle

[@esmirmujkanovic6815]

Timestamps: 00:40 Seat height 01:37 Range of motion 03:06 Grip width 05:45 Elbow position

[@awreckingball]

You just saved me wading through prattle at 2x speed. Thanks 👍

[@molecularmage5443]

@@awreckingball dude its 9 minutes and great info all the way thru just watch it

[@sillyrunner1]

What I love about this channel is that it hasn’t fallen into that KZbin pitfall of clickbait such as “15 things you’re doing WRONG on the chest press!” Instead Mike and the team show you how to do it right while, and most importantly imo, allowing room for variance depending on everyone’s unique body

[@adammiller9179]

For real. This video already has twice as many views as the main click baiters I'm thinking of (MP).

[@Burningid99]

Yes! Finally good content. Unsubscribed from athlean x

[@sillyrunner1]

@@Burningid99 I initially learned some good tips there years ago but now their videos are complete click bait sadly

[@sangamkatuwal9437]

Those videos aren't wrong if we actually there are 15 things we are doing wrong

[@granitegreg7883]

100%! I completely agree!

[@Bullseye_Strength]

I give a lot of credit to this channel for defeating much of the dogmatism towards machines that was more common in gym culture a few years back. 👌

[@TheGreektrojan]

Not just changing them, but treating them with the same seriousness and rigor that people treat compound lifts.

[@taylortait1]

Smith machine too

[@Kyzr]

sadly, some of my own gym partners are still under dogmatism, especially when I say i prefer curling a bit inwards with a ezbar and say im just doing it wrong and tell me to go wide with a straight bar as if I already haven't tried

[@killxswitch]

I blame Starting Strength and the weird smug culture that surrounded it for a while. Fortunately most people that were really into that seem to have moved on to better programs and movements.

[@Red88Rex]

I’ve gotten crazy good quad growth from the videos on smith machine squats! Rather than complain about not having the proper equipment I’d rather make gains working with what I have.

[@granitegreg7883]

I know this video is 1 year old but I just want to say after almost a decade long hiatus from the gym at 46 years old your videos have been invaluable to me to help me get back into the the swing of things. Thank you for what you do Dr. Mike.

[@johnnykarate_SweepLeg]

Even if you never use a chest machine, this is still good information to learn. If you decide to train/coach a client and they want to use a certain piece of equipment, you can still give them this type of knowledge.

[@RenaissancePeriodization]

Yesss! I always keep this in mind for these vids... I know a ton of you guys are coaches and trainers so it's always cool to know how to help out your clients! - Dr. Mike

[@wwaxaww5090]

it says you commented before the video was up. supraphysiological reply times

[@hypemind612]

What I like about these videos is that it's always about what's best for you. None of this "never do this" crap. It's just simple information.

[@RoeeNegbyDaHot]

This isn't funny anymore doc. You're making it a habit to post a video about an exercise exactly after I finished my 4 sets of it. My loss of gains is immeasurable and my session is ruined.

[@DraperJake]

You should give up. Dr. Mike ruined your life.

[@joeysantoro4835]

RUINED!

[@Chaosdude341]

Everyone in this room has incurred less stimulus relative to fatigued.

[@kyleefthemes]

Dude, last 4 videos literally.

[@brca89851]

Same

[@johnbeeler25]

RP is the best channel in ALL of KZbin. Thank you to the entire RP team, especially Dr. Mike and Jared.

[@samuelmorin1358]

I just can't believe how it's possible to have this ''targeting the muscle'' series for free with a ton a excellent informations about training. That's why I bought some shirts of Renaissance Periodization. Since I applied deep stretch, controlled eccentric and some paused reps works in my training, my SBD numbers jumped! Thanks for everything you do in the fitness world Dr. Mike!

[@ianwilliams8873]

And there are like no ads interrupting the video… Most channels would at least sneak some ads in throughout the video

[@akbananachucker2441]

@@ianwilliams8873 yeah! I just noticed that. I haven't seen an add in a while I think🤔😂

[@MariusMitrache]

For machines that don’t have the “full stretch mode on” you can hack the system by adding folded yoga mats behind you and basically increase the ROM.

[@taylorweisner8988]

Technically yes.

[@makaveli6562]

Why complicating the fcking thing when there's something called pillow?

[@fjandinner3532]

​@@makaveli6562most gyms don't have pillows? But they have yoga mats.

[@jeffreyflat7986]

Keep in mind, the Five stars are based on my needs for this item kzbin.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.

[@enntense]

One of the aspects of using machines that I really like is the psychological/intensity angle. We’ve all done intense sessions on say a normal bench. Even with a cage or pins in place there’s always that little voice in the back of your head whispering…If I totally fucking stall out and fail, how am I going to keep from fucking killing my self with this weight?…And that voice makes you always hold a little back. Well on these types of equipment that voice disappears and you really can go all in.

[@alilamrabat2590]

thank you d.mike , you are such a blessing to the fitness community, you serve great knowledge along with an extremely good sense of humor, im literally going through a rough time mentally and your videos are truly a relief for me . thank you from the bottom of my heart ❤️

[@Chronotri]

I just did chest. You are absolutely right the stretch makes all the difference. It’s great. Chest shaking as I write this.

[@domepiece11]

I switched from bench press to DB press to a converging handle machine press and I love it. I get all the tricep gains plus WAY more chest stretch and chest contraction. It’s like a press and fly in one.

[@JMUDoc]

"Experiment, and then use whatever whacked your target muscle/s hardest." Best possible advice!

[@Pakitorocker]

I'm dealing with some lower back issues so I've been relying on machines rather than free weights for most of my workouts as they provide more stability and less risk of injury when adjusted properly, and I've never felt my chest more engaged and pumped before, and trust me I put a lot of effort into making sure my dumbbell and barbell press techniques were adequate. Don't underestimate machines guys, you can put a hell of a workout on them when used correctly

[@Noiconnotag]

If the machine isn't adaptable I simply add another back seat dense foam pad, usually it is enough to get another 1-2 inch of motion and a good stretch. In some gyms you will find these extra pads around seated machines. Only once I have found a gym with a chest press machine where the handles also moved to horizontal adduction for a real full range of motion, unfortunately this gym went bust and closed after a while.

[@turhaturpa8186]

Hey man, that is a good tip. Thanks!

[@RenaissancePeriodization]

Great idea! - Dr. Mike

[@henrywaller9546]

Oath, please more machine technique queue videos! Maturing in the gym is realising that machines are just as helpful as compounds. Only having to move a seat height and plug in a pin is quite convenient.

[@markmajkowski9545]

RP DrI seems really TOP shelf. Switched from flat bench (shoulder pain) to dumbbells and machine press. Extremely ENCOURAGING to know less can be much much more (eg, 50# dumbbell incline crushes 475# bench).

[@mikemikel1629]

I have never felt my chest so well until this video. Thank you. Always had right shoulder discomfort until now.

[@greyknight5168]

Thanks so much Dr. Mike! As someone with shoulder instability due to an old injury, this machine is my bang-for-buck best option for hitting my chest. I really appreciate the breakdown and will be making some adjustments, especially to the cadence and depth!

[@meechiemusic]

thank you dr mike

[@blah7918]

Only recently discovered dr Mike. Glad I did!

[@_pvn]

Fun fact, you can apply these concepts to all the machines in your gym regardless of the muscle :-) Just remember, tension and stretch good, pain bad.

[@blakethealien1395]

Thank you for the info, ALWAYS! Big lit.

[@olobur_h]

Whenever I train the Chestpress at our commercial gym, I select a narrow grip and while controlling the eccentric, when I hit the bottom part of the movement, my elbows which are usually rather tucked in, flare out and up. This way my chest just screams growth at me. So you could even switch elbow position intra-rep if your joints allow you to do so.

[@nebulaboo6285]

I got bullied by an old man at the gym for using the tip about stretching the chest on the extrinsic. He said I "look in pain" (I wasn't, that's just my concentration face), then he gave me a lecture about not doing that because it's "wrong"😡. On the plus side, I've actually felt my pecs working for the first time ever since using this technique. Can't wait until I'm a massive hulking beast thanks to Dr Mike. 😊

[@benkalman8751]

Great tips as always! My gym’s hammer strength press machines don’t have a way to adjust the ROM or back pad position, so I will go get the little step (≈4inches tall) from the aerobics class and put it on the back pad. This lets me get unreal stretch and has changed those machines from trash to treasure for me.

[@amishtechwizard5540]

Yoga mats also work really well

[@Jab18]

1 tip I'd give anyone that struggles feeling their chest is at the end of the movement, imagine squeezing your elbows together (even though they can't because you're holding a handle). Just imagine flexing your pecs with that additional weight from the machine. As long as you don't go too heavy, it's a really safe way to begin finding that mind to muscle connection in your chest because machines are generally safer with the assisted movement path.

[@germanestrada825]

I just want to thank you for helping me fix my shitty ass form on every single exercise I've ever performed in my ignorant ass life. I'm 31 years old and it's only thanks to you I've realized I had never done exercise properly.

[@andyf5315]

I came here to check out how I could apply the tips to the machine I use regularly and he was actually using it! Now I don't have to think as much :)

[@ericmatthews3780]

Could you record a quick video on how/whether we can count non-animal proteins for bodybuilding purposes? Can we take the grams at face value or must we combine them strategically to achieve complete protein profiles?

[@nickhutcheson8580]

I think he has a video about the vegan diet and how If you just eat enough of the plant based sources you should build the same muscle. But I do wanna know this too in much more detail.

[@domepiece11]

NO protein is 100% bioavailable. But some plant proteins you only get like 50%. So you cannot just believe the nutrition facts on the product. That is a fact a lot of people overlook. I never knew until I read the RP Diet book but you can find a chart online.

[@nickhutcheson8580]

@Jaleesa H. it has leucine, just not like as much as animal products. It depends on the source. Soy has a relatively big amount. But mike has said if you eat enough food you'll get enough at the end of the day. But animal products do make it much easier

[@sergiootero5904]

Dr. Mike is the GOAT

[@ArrggghhhhJohn]

These are a great series of videos. Please keep them coming. A video on lat prayers would be very useful.

[@loyalistmemer5436]

Love the series. Great content. Thanks, all the best to you

[@adambeatty8939]

Keep ‘‘em coming, your videos are too notch

[@leneeanderson4848]

You're such a good teacher. Could you please do one on hip lift (hip thrust) I just can't get the hinge movement down.

[@AcaStudios]

Dr. Mike this is an old video but I wanna say your elbow tip helped me a lot. I’m working through a shoulder impingement and a tighter elbow position feels great without giving me any pain. Now, enough about tips and tightness. End comment

[@DarthNoshitam]

Tldr: go deep, feel the spreading, do what feels best

[@cheesey712]

Great info as always! Thank you!

[@NoLimitsNatty]

Thank you for all the information.

[@amorfati4927]

There’s a flat machine bench press (still have to load plates) at the that I’ve been using for the last couple mesos (it’s a great machine). Just never fails that any time it’s chest day and go over there I have to take plates from underneath the part that touches the floor at the bottom of the rep because everyone that goes on that machine is so use to those limited ROM machines that they think it’s how it’s suppose to be. The day I see someone doing that machine full ROM I will go up to them and shake their hand.

[@noahtheg451]

Mike is just the best

[@arroyojoh]

I got you I got you, hamstring curl machine, seated vs lying down, what do they hit and how to optimize

[@SivisSevcik-iq4xy]

"Omg pecs morse code" 😂🤣 8:27

[@haydenbing5832]

Welcome back to the It Depends series!

[@nocifer]

Dr Mike at 6:15: "... the third way, oof, awkward historical reference..." Every other Jew: "What do you mean by that? 🤨"

[@UndefinedLastName]

@Dr. Mike 📨 I’d love to see a video on Jefferson Squat - Kai Greene Style 👊🏾 Thxs !

[@BALJIT147]

I don't have a problem targeting my pecs, but I just watch everything you release.

[@garymurfee4290]

This is great Mike. Unfortunately, I have to lift at a fitness center (eg-not a gym and with no good bench) and without a training partner-ie, where I have to use a chest press machine. So this is very helpful. Thanks.

[@dazquez]

Machine Flys have always been kinda hard for me to feel. You should make a machine fly or dumbbell fly video

[@robertodidiodato8383]

Great video. I wouldn't mind seeing you do a correct Smith machine row!

[@LyellWalker]

There's an older machine at my gym that allows for the back to be adjusted to increase ROM and has different hand placements. I like to throw in a set or two after my standard bench. Crazy pump and mind muscle connection.

[@SAUCE206]

I can’t believe this information is free. I just found him tonight and I’m jacked.

[@EuanGallant]

could you guys cover neck training?

[@ChristianMendieta]

I love this series

[@thoreaurug2142]

Thank you for another great video! Always address elbow positioning please. I worry about that often. The greatest ice cream flavor ever is Ben&Jerry Chunky Monkey: Banana! Ice cream with fudge chunks and walnuts. By the way, “Fudge Chunks and Walnuts” is a great name for Dr Mike and Jared’s breakdance duo for the RP Father/Son picnic.

[@jonaslarsson4238]

Long-torsoed brothers unite!

[@Gh0s7R1pp3R]

Another great video by dr mike. Pls do lat pulldows next pls pls pls

[@michaelbreed7255]

I’ve noticed there are many people that are triceps dominant..with all pressing movements. I’m actually pec dominant. It could be because I have wider clavicles and a bigger humerus to forearm ratio. So I don’t get much elbow flexion when I bench press. When I try to go narrow it doesn’t feel right on my joints.

[@MichaelinMalta]

you are a legend

[@johncalderon7540]

Hi Dr.Mike nice video.Can you please do one about calves training? Thank you

[@RenaissancePeriodization]

Definitely. Done: kzbin.info/www/bejne/iomuf6eOm9mGntU - Dr. Mike

[@Ombrenoirs]

Dr. Mike!!! LETS GOOO!!!

[@BagelMachine]

I will look into implementing a wide grip on a Nautilus chest press machine.

[@johnnybhoy4278]

We've got a series of adjustable machines where you use plates and each side is independent of the other. For guys like me who are new AND over the hill AND prone to shoulder inflammation, they're frigging great! Just started using them. I love them so far. Looking forward to where I can get with them. Maybe 3rd base?

[@quincee3376]

Thanks!

[@nikhilkaushik9349]

Hi Dr. Mike, I've trouble in maintaining hip hinging position due lower back disc bulge (L4-L5). Are the chest assisted rows as beneficial as barbell rows for spinae erectors?

[@fotis3v480]

Honestly nothing beats bent over stuff for the flexors from an anatomical perspective, they are literally designed to work at those movements. If you are recovering seal rows and chest supported rows should be an adequate exercise selection..you don't wanna fk your back more.

[@RenaissancePeriodization]

They can be very beneficial, especially if you arch and round your mid-back on them. Try some light flexion rows as well with a bar. - Dr. Mike

[@TheAbandonedAccount7]

Gotta go with a classic, either chocy chip cookie dough or bday cake. A nice orange cream is good though if you want something simple and consistent. Pretty hard to mess up orange and vanilla

[@nhankhanhtran1331]

Watching this video alone helps me feel my chest real hard lol thank you sir

[@dantedabuildin]

I would love to see a video like this for incline chest

[@REALVINERGY]

nah I absolutely lost it at the " pec morse code " part

[@Chaosdude341]

Thank you, Papa.

[@thehiatusprt]

What about the neutral grip?

[@asgardwarrior123321]

God I love his shiny head. Thank you for the education giant gym genius guy

[@brandanimal6]

We love doctor Mike

[@runthefuture]

Was gonna do legs today but this is a sign I gotta do chest again

[@ImGroot1980]

Great video.

[@magnusdanielsson2749]

Lessons learned. Size does matter! And you need to be warmed up before ”going deep”! 👍

[@kimerafitness8647]

Great tips as always this form immediately lit up my pecs better, more out of less weight is always good

[@spencerlopes1482]

sumo deadlifts and glute ham raises next!

[@leinekenugelvondoofenfocke1002]

We wanna see how to optimize calf raises for triceps. Could you also eat burnt toast, and writhe in self hate while you do it? Please, and thank you.

[@BitterBonez94]

Nice, just used this same exact machine at my gym today after bench press. Was wondering what I could to to maximize it as I wasn't sure of the seat height, ROM etc etc.

[@garrettmaag]

If your answer is mint fing chocolate chip i despise you. Fantastic content Dr. Mike! Would love to see you break down all the different angles for chest flyes and the ones you consider most optimal. Also, would love your expert opinion on the myriad of squat machines and leg press machines and their respective effectiveness at targeting quads while limiting systemic stress.

[@vincenthouser1494]

Movie Night from a local ice cream shop. Popcorn ice cream, chocolate Krispy chunks, and a caramel swirl. Fantastic.

[@asprinklingofclouds]

You forgot about the neutral grip, for most people the most shoulder friendly variant.

[@richardcollins7097]

I’m not having a problem targeting my pecs. This video just gives me reinsurance that I’m doing the right thing.😅😅😅

[@theanabolicitalian2285]

Funny, my gym has the lifetime fitness chest press machine and when I first started watching RP and team full rom content, I made sure to put the handles to setting “E” which is all the way back so I’d get the extended range of motion. I have to admit after 4 mesocycles, I still feel a great disruption with it and haven’t swapped it out yet. Barbell bench press got stale quicker than machine chest press for me.

[@amorfati4927]

I hear that. We have a flat plate loaded machine press that I don’t see myself needing to switch out for a long time. Barbell bench is find and I can feel my chest but it just doesn’t seem nearly as stimulating to me. It definitely transfers over, though, because one week the machine was taken and I was actually surprised at the weight I did for my sets and how easy they felt (some of that could simply be you have less ROM to tear your chest up unless you have a cambered bar).

[@ahanshankwalkar]

Hey dr mike, can u explain why lower amplitude movements should be done higher rep and vice versa in order to increase time generating tension. Cuz shouldn’t the time not matter as long as u r approaching failure?

[@RenaissancePeriodization]

Sets of less than 5 reps can be suboptimal because they don't expose your muscles to enough total time under tension. But that's just shorthand for "the typical time it takes to do 5 reps is not enough." 5 reps of squats can take 25 seconds, but 5 reps of calf raises can take 10 seconds or less. So, if you want to give your calves justice, for example, you might want to do at least 20 seconds or so per set, which could mean a minimum of around 10 reps for calves, not 5. I hope that makes sense! - Dr. Mike

[@ahanshankwalkar]

@@RenaissancePeriodizationyup makes sense! Thank you

[@Rich.3015]

Please please do a video about training with and around tennis or golfers elbow please.

[@dustinmartin4621]

Can you do a video on the peck deck AND reverse peck deck. There is alot of adjustments that can be done there going from one of those exercises to another on top of all the different grip locations! That you for the content ! Best on KZbin

[@jonaslarsson4238]

Mike, when's the video about targeting the neck series? Sorry, I want sleep apnea really bad!

[@michaelkarayan6652]

Bro Mike. Please do a tutorial on a standing cable sternal press around.

[@clamum9648]

Man I wish I could go full ROM and get that pec stretch at the bottom of chest exercises. But I've found that if I don't do that and limit my ROM, unfortunately, my shoulders (particularly right) don't hurt afterwards. I have no idea what's wrong but both shoulders, mainly my right, kind of "pop" when I do movements like a lateral raise. It's painless and I've had it for many years but it was only when I started lifting 3 years ago it became a problem, seems to be an issue when weight is applied to the movement. I found I can actually do lateral raises if I don't come all the way back to my sides and stay out at a 30 degree angle about. And I found that pressing no longer hurts it if I limit my ROM. Sucks though. I have a feeling it's due to three decades of slouching and my shoulder isn't centered in socket, plus muscle imbalances, but that's just a guess. It hasn't gotten better since I started lifting and my posture is much improved and I now actually have some (small) back muscles. fml

[@massylifts]

Pendulum squat, Hack squat and Back machines next, please

[@Moccalocca100]

Thx

[@marquezbrown70]

I would think going back that far on the depth of a chest press is going to put a ton of stress on your shoulders and rotator cuff.

[@jazzymichael]

What are the benefits compared to dumbbell incline press? Seems like the machine is optimal when using heavy weights

[@ja4476]

One of the good thing with this machine is that you can go all out and you don't need a spotter.....

[@benalibi8261]

Helpful video. Hack squats next?