GET MORE RESULTS: Dumbbell Press Master Class

[@swiper1131]

Just seeing the intro.. "If you can use less weight and get more out of it, why not??" this has been my mantra for about the past year after beating myself up for almost 20 years and I've seen a lot of improvement. Thanks RP

[@RenaissancePeriodization]

Awesome! It really does make some sense if you think about it! - Dr. Mike

[@JZ-xu3vg]

gotta go heavy and get messy somewhere, but full stretch and good pump is good enough for most natty's. this is especially important as a beginner as you need to break through certain subjective poundages in specific areas to see that unnatural growth we all go to the gym for.

[@swiper1131]

@@JZ-xu3vg 100% I think you have to get nasty sometimes. That's what the last week of the MESO is for- for me at least. I use myorep matching and everything I can think of to take it to the limit when it's time. But for 90-95% of my training.. I try and make sure form is impeccable and I get as much as I can out of each rep. Cheers!

[@petesears6910]

Bottom right of screen 3.10 wtf???😂😂😂

[@maxschmidt9461]

Absolutely, just don't get scared to use weight that challenges you (a lot of people are), just make sure technique is on point and keep the reps moderate to high

[@fullmetalathlete]

I dont know how old that kid is but holy hell what i would give to get to go back to that age and get this kind of coaching and training...dude's gonna be a beast by the time he's 30...

[@samueldahl9790]

I believe he’s 24 and been training for a while

[@daikatarokamegawa542]

When people complains about dumbbells on PF only going up to 75, point them to this guy. This beast of a man can get a damn great workout with 75s, why can't you?

[@DylanGuynn]

Exactly! Thank you!

[@Maxbronx4122]

What’s PF?

[@cooldude2999]

@@Maxbronx4122planet fitness

[@justinfung4351]

@@Maxbronx4122 Planet Fitness

[@Lizergus]

@@Maxbronx4122 Probably Planet Fitness

[@nicorellius]

I love the "as if another" queue. I've been focusing on this a lot lately. And Dr Mike's date analogy is classic.

[@mr_wright_official_]

2:20 dude in the background is clearly a fan of full ROM.

[@danknfrshtv]

lol he looks like a paid extra that was just told to "pretend to work out in the background." 😂

[@ResiliencePhysiotherapy]

Full ROM is great when we understand that active range of a muscle doesn't always equal active range of a joint. The guy pressing first was externally rotating at the shoulder and radially deviating at the wrist just to get the dumbbell lower with no additional stretch on the target tissue

[@Frank-eh4pt]

Thanks for this! I'm borderline hyper mobile and feel that I might be doing this too much in chasing full ROM on chest flys. What are your thoughts?

[@EvanNally]

@@Frank-eh4ptI am very hypermobile, tore my shoulder labrum with excessive ROM. It’s great when you can properly activate your muscles, but otherwise not really worth it imo.

[@slibbs2869]

Started doing the “as if one more” about a month ago and I feel like it’s made a huge difference already. Either that or the pumps are just insane

[@user-iv3yy2up9v]

I took the advice on dumbbell incline/flat bench. I got way more results with 45 lbs than I ever got with 60 lbs. That little stretch at the bottom is brutal.

[@isacelmgren3414]

Im so excited to see a Dylan and Jorge combo! Been following them both for a while.

[@DylanGuynn]

Appreciate you Isac!

[@LucidLivingYT]

Mike: "God damn if that's not the perfect flat press" Jared: "God this sucks stop using every other muscle" 😂😂

[@kelgbrown007]

Haha. Haha. I was like, "Someone is giving away participation trophies!"

[@BrofUJu]

I feel like it actually looked really solid off the top but as he got more fatigued stuff started getting a bit wonky

[@akbananachucker2441]

I didn't see what Jared saw at all. Looked fine to me too 😂

[@faizanhassan4406]

@@akbananachucker2441 If you look closely you can see the guys shoulders moving up and down a shit tonne, as jared said, whereas your shoulder should stay anchored with your scapulae retracted and you puff out your chest and focus on using your chest, i believe is what he meant.

[@shaunyboynz3870]

Great advice, becoming the greatest source of info after 30yrs+ Training.

[@rogerrobinson2869]

This is 5⭐ training. No bull.. streight up real and right

[@danknfrshtv]

I love this crew. Great to young fellas being guided by grounded men with love and dedicated attention. Best of luck to young bloke on his journey!

[@MacGyver303030]

I liked the "as if one more" mental que. Took it into training today and felt great. Planning to incorporate that into the plan. Thanks Mike!

[@jeffysacks]

I know this is an old video and I doubt Dr. Mike gets Notis on this anymore but the difference of using lighter weight and the little pause at the end of the stretch, that pain is insane. It’s a different feel and I can’t thank you enough and you won’t believe this but I knew about you about 11 years ago. John Otis Hollywood Camp, represent. Thanks, Doc!

[@ryanpatterson9526]

Jorge is a stud. Huge potential

[@eyalguz6303]

Love incline press on the cable machine. Less shoulder wobble and easier to load AND can go full ROM at the bottom.

[@jtlegionnaire6310]

Tried this yesterday, first time feeling chest soreness in a while! Thank you!

[@samdavis6722]

This video came at the perfect time! I've been really struggling to get a good chest workout and my chest is proportionally quite a bit weaker than the rest of my body. My shoulders take over every chest exercise I do, but I implemented this technique today and I finally felt it in my chest!

[@JoshuaKevinPerry]

Even flys and cable crossover?

[@KJVII]

Same here, even if I put my shoulders back, raise my chest, etc. I never really feel it in my chest

[@ParvParashar]

The amount of effort they’re putting in each set is just respectable!

[@lenko2607]

“If you can use less weight and get more out of it, why not?”

[@nicksheedy958]

As if by fate, this comes out ahead of my session tomorrow morning starting with flat dumbbell press. Some really useful pointers to take from this I'm excited to try tomorrow. Already loving the RP Hypertrophy app guys, and loving how regularly tweaks and updates are being made to it.

[@sairam71]

how did you get access signed up for beta and no invite yet :/

[@akbananachucker2441]

@@sairam71 dude Dr. Mike said to look at your spam folder a few weeks back. Your not watching all the videos or jacking off during them😂. Jk good luck bro

[@danh9503]

100% agree, personally feel a much better stretch on my chest/upper body etc. when getting the best ROM available during exercises. And lifting lower weights doesn't always mean we stop progressive overloading or lifting heavier weights anyway. People seem to think this for some reason going by many comments haha....No, you just mix up your training routine and get the full benefits lol.

[@philipmorris6121]

I've incorporated a ton of RP advice into nearly every exercise and every workout I do, one of the few holdouts is dumbell press both flat and incline. I know that I'm still sacrificing ROM and just touching the highest part of my chest because residual ego doesn't want to see the weight go down as the reps get slower, deeper and better. I'll have to bite the bullet soon and I know my upper body days will be better for it lol.

[@dmart_training]

Love seeing the homies get after it! Good work Dylan and Jorge!

[@DylanGuynn]

Thanks David!

[@guillermoagullomarti9]

A really good cue for people who feel it in their shoulders on incline bench dumbbell press i have figured out is the following: You want to have an arch and retract your shoulders but you may tend to arch to much. So arch when „falling back“ on the bench with the dumbbells and hold your arch there. I used to arch way to much. Another thing: retract your shoulders but while you think about retracting your shoulders think about doing a lateral spread. This will push your chest out and help you create that pressure on your upper back without you retracting to much. You want forearms to stay as perpendicular to the ground as possible but if you retract your shoulders to much when going down you wont have that 90 degrees to the ground. Retract shoulders while lat spread

[@jonholmkvist1603]

I started controlled, focused, ROM training 6 weeks ago. Sure I had to throw the ego out the window and reduce my weights allot with like 30%. But I can already see the results, and specially in my chest. So thank you RP !

[@tommymc091]

Just finished a push day at the gym and this video might have changed my dumbbell bench for the better. Didn't tuck my elbows, focused on the deep stretch, used a lighter set of weights and i felt it so much more than my old incline bench.

[@DylanGuynn]

As always thanks for having me on the channel🫡 If you watch the video on my channel of when I last trained with you guys, I’m using the same weight on incline db a about a month later… but, with much better technique & a 2 count pause! Better technique is progress! Also good thing you cut out Jorge’s roid rage. That guy really needs to chill on the PEDs 😅

[@scotthoon6354]

He's a fake natty 100%😂

[@FireMarbles]

Up in the big leagues!

[@DylanGuynn]

@@scotthoon6354 no doubt in my mind!

[@georgebrites1700]

Lol just now seeing this 😂 Ps. It’s not road rage. That’s my true self 🙃🤪

[@Eric_s2002]

I actually watched Dylan's tricep grow. It was amazing

[@AverageDipBuyerX]

Please do a video of you reviewing Mike Mentzer his training. Also the feasibility of his volume and intensity and the frequency of his training. That would be great!

[@JrooStu]

Mike screamed "FINISH!!!!" ....and I did

[@craigford3711]

Best.Fitness.Channel.period

[@chrisweidner4768]

“Use less weight and get more out of it.” Exactly👍👍☝️☝️☝️ ROM. Mind muscle connection. Enjoy the process.

[@Aesthetics87]

Another awesome video from Mike and RP. Best bodybuilding instructional videos on the internet, hands down. I do have one curiosity, though. During the incline DB presses, it looks like Dylan is having some external rotation when he's pausing at the bottom of his reps. I'm assuming this is potentially dangerous and wondering why you guys didn't make a mention of it during the exercise.

[@marcosromo7640]

Thank you guy’s so much! Just added DB flat press to my meso-cycle and will apply all this for sure

[@rachelmel]

The fact that KK is Dr. Mike's idea of "flawless" yet she had to buy every part of her body says a lot about how effed up the male psyche is 😅😅😜. Definitely going to try the rest pause with the stretch next meso for chest presses.

[@RenaissancePeriodization]

Technology has made her better than biology could. Nothing so mysterious about that, right? - Dr. Mike

[@kelgbrown007]

KK used surgery to make really good, great! It's like a guy making $500k a year with one Ferrari is really good, but a guy making $1mil a year with three Ferrari's is great!!

[@rachelmel]

@@RenaissancePeriodization mystery didn't come into it! 😉 This is why single women are the happiest people ☺️ No mystery as to why that is, either lol.

[@theupson]

feel like you missed the point of the critique. it's precisely the definition of "better" that is at question. i myself would assert that whatever sense KK is "better" than she was, in that sense inflatable companions are better still. otoh, you don't necessarily come in to a bodybuilding channel expecting to hear "human standard" held up as the ideal.

[@rachelmel]

@@theupson it's not that deep of a convo, just joking around :) I'm not concerned about what they or any particular dudes think is the ideal or "flawless" female form. It's all in good fun ;)

[@susanwojcickisnicetwin]

The upside is i get great tips and motivation, the downside is i immediately want to switch to whatever exercises I'm watching because I'm jacked to do them, but I'm only in my second week.

[@joh_kun5530]

The exact form that I like to do when I used to do dumbbell bench, though with the elbows tucked closer and the DBs tilted inwards. Great stretch on the pecs in general and legitimately makes me wonder why people dont go that low

[@KJVII]

It never hurts your shoulders? Every time I tried to go as low as I could my shoulders feel bad

[@joh_kun5530]

@@KJVII I tuck my shoulders in and push my chest upwards to heavily bias chest recruitment and stretch, with a bit of back arch. This way I never get shoulder pain unless I fuck up the setup. I think flaring out your elbows might be the issue in this. And sometimes you may not be as weak with shoulder recruitment as I am so watch out if you find yourself having as much of a front delt burn as you have on the chest.

[@lilnerv11]

Hey Mike, would love to see a series about technique/stretch with injured folks. I've had two shoulder reconstruction surgeries and knee. And sometimes what you teach is difficult for me to do. Maybe a series partnered with a physical therapist? Thanks brother

[@seanhannam8872]

Coming off a rotator cuff injury and reintroducing presses. Been doing this type slow eccentric full rom with lighter weight and realizing this is the way to stay injury free while growing.

[@Jijo_305]

What a timing...tomorrow is chest day. BIG CHEST lets go!!

[@michaeldaugherty2293]

Likewise. 🤙🏼

[@monke5004]

Turn closed caption on at 4:11 😂

[@ahbeng888]

Love these vids. These vids are killer for me to see what good form is. Starting to implement that message of less weight but make sure you target the muscle properly with technique and form and I'm definitely feeling muscle soreness now in my targeted areas for growth than when first starting out in the gym.

[@aureliandumitru8382]

Awesome video! My biggest improvements happened where i start to control the stretch and lowered the weights for more control. I went up from 8-10 to 15-25 reps.

[@johnmacaluso7249]

I just did chest n tris and then watched this and now I’m gonna start over

[@hoeferk1]

I have an ignorant newbie question. Given how much deeper the stretch is with dumbbells, why would we choose the barbell press over the dumbells press for hypertrophy?

[@dani3438]

Stability, which allows for heavier loads for progressive overload and less active secondary/stabilizing muscles. Also, dumbbells max out eventually in gyms

[@Patrick-kw3on]

The squeeze on the matrix press is crazy good, I recommend it to you comment section.

[@bradlillie1494]

Mike Van Wyke chest cues in combo with the RP style is a great combo for chest growth.

[@J_Eusebio]

Definitely going to incorporate deep stretch next chest day 🙏🏽

[@cainhdez3465]

ey! I learned how gracefully set up on the bench for press without a rack, finally!

[@giorules0101]

Planet fitness actually has that Matrix chest press. The entire houston franchise uses Matrix and Hammer Strenght machines surprisingly

[@marcosnz19ify]

Pretty cool stuff

[@abdelrahmankhater4416]

Love it!

[@ParvParashar]

Absolutely elite technique. Mind-blowing! 💪

[@BRAO_art]

3:07 Good job at full rom for the guy in the back 😅

[@Lawrence-tw6yc]

Terrific video. I've been fousing on exactly this lately. Thanks 👍

[@Alfie1970Waterhouse]

Thanks

[@Moshealthtips]

remember to consider your mobility before exacting load on a strecthed muscle fiber

[@RenaissancePeriodization]

You don't have to consider it, just go as deep as you can slowly and you'll be safe. - Dr. Mike

[@MichaelJin74]

Wow. He went down so far that his chest is higher than the dumbbells

[@OmarMyWords]

I LOVE the burger king T-shirt on Dylan

[@DylanGuynn]

Kurger Bing!! Thanks!

[@MultiDriven]

great video!

[@AdamScottfit]

This video was beautiful. Gonna add in that deeper pause!

[@slumking112]

Been doing these pec side blasters for years as my last press on chest day...with a pause in the bottom...dumbells gotta rest directly on the outside of tge pec...i swear i feel my pecs forming into the hulk....

[@johnobrien8773]

Exquisite timing.

[@SamWells-bw8jg]

I had to pause the video to read that guys shirt and im glad i did, LMFAO

[@DylanGuynn]

Dr. PeePee!

[@Ijustwanttwowatch]

3min in - the gentlemen doing the cable rows

[@ikindalift7557]

sponsored RPI ads on RPI videos is the most meta algorithmic Rpe 10 move I love it

[@Cassp0nk]

Yeah google loves charging for ads that could have been embedded for free!

[@CoachRedmon]

Is there a video that teaches about the “stimulus to fatigue ratio”? Dr Mike uses that term quite often and I’d love to hear more about it.

[@ajithsidhu7183]

Please do for incline press, shoulder press pull ups ,dips

[@osmosinsane9611]

Jorge should keep his shoulderblades locked together, otherwise, he is at injury risk for his shoulder rotators. That'll also help him push heavier and keep his chest up.

[@jcooksey19]

I’d love to get a session in with them.

[@judefrigerio4384]

There is an advantage to having separate independent Arm movements on the chest press machine. It ensures that the user is not using 100 pounds of force on the right hand and 90 pounds of force on the left hand in order to move 190 lb

[@liquidcorundum6568]

Very nice skullcrushers in the background at 12:30

[@adammac4960]

Having that strength and mind set to fuck ego lifting off. You go to your commercial gym you will notice nearly everyone is ego lifting including myself. You do progressive overload you want to feel that buzz of getting that extra rep or increasing that weight. But you start to focus on just that your lifts get sloppy. I work on a barracks that’s just got free weights. I get chance to train there on my dinner break. Because it’s only free weights decided to do a technique session. So instead of focusing on the weight I worked on technique which is obviously safer when doing bench etc. instead of going to failure did few reps short. My chest was burning in a way it doesn’t when going heavy. It sort of reminds you how you should be feeling and that the goal for building muscle is not necessarily to get stronger. I throw these technique weeks into my training every so often.

[@Schecterman777]

Doesn't going that deep with chest presses damage your shoulders? Maybe Dr. Mike has addressed this already in another video, but I can't find it.

[@stephenmcalea9860]

Hi, see when you mention chest out, is that pulling your shoulders back and shoulder blades together? Thanks. Stephen

[@lordimazda123]

My left shoulder pops when I'm doing dumbbell presses, dumbbell flies or cable flies. It does not hurt but it is annoying. Is there any way to fix this?

[@kungfu1353]

10:20 is the most wholesome content on Sesame Street

[@MrSunnyBhoy]

Sensi Doc Mike. I got tired just watching those guys 😂 really good chest exercises

[@jgoldian47]

believe me the depth of doing dumbbell press like this will obliterate your chest, its insane. Ever since discovering Dr. Mike's style of training i've been implementing all these techniques and movements and yes i've had to drop the weight which is fine and basically start over with my training and now im gaining both muscle and strength each week, even if its by one rep. My technique has never been bettter, any kind of pain i used to have with my shoulder or elbows is now gone Now i just feel bad for people at my local gym who are still training like a jackass especially ego lifting and no warming up and partial half reps and just terrible form.

[@MarkW87]

Same here! Since I’ve been implementing Mikes style of training the muscle has been coming and the injuries have been ZERO. To me this is the ONLY way to train!

[@Kyle111]

Is there any point in just stretching the pecs as long as possible on the last rep of the last set? Chilling down there in the bottom most range of motion with the weight? I never tried it more than few seconds but I’d imagine you could hold it for a while.

[@NeoGhk]

The same coach in another video said not to flare the arms but to keep them in 45-degree angle as you press up. Now flaring is OK !!

[@Bazu01]

3:12 partial rep behind 😂

[@justins.8592]

Jonni Shreve says to keep the elbows in front of the body on tricep pressdowns. Not to let them go back like they do in this video.

[@limitisillusion7]

I like dumbbells pressing. Much easier to go to failure without hurting yourself.

[@lyricyst2000]

Im an absolute amateur but I notice if I try to keep the rep as close gripped as I can, both up and down, and include the deep stretch, it absolutely blasts my chest better than anything.

[@idealsAREisomorphic]

3:10 look at the guy in the back. The anti-Charlie with 2 inch ROM.

[@qtate78]

These pointers for DB workouts are incredible. I’m curious and wanted to know does the deep stretch and hold cause any issues with your shoulders 🤔

[@Stimros_halabad]

It could if it is a limiting factor for you

[@Stimros_halabad]

Like anything

[@qtate78]

@Marc “Thanks for the insight bro much appreciated my man 🤙🏽”

[@RenaissancePeriodization]

It very likely leads to FEWER issues because of the reduced loads and velocities in bottom positions. - Dr. Mike

[@theupson]

i actually sort of stumbled into a movement pretty similar to dylan's, and i got there by prioritizing protection of my old, decrepit shoulders. in my view, the wider/ lower start to the movement gets you a smoother concentric and less shock on the anterior deltoid. between that and making back day center on the pull-up bar, my shoulders are healthier and stronger than anytime in the last 20 years.

[@williamthach7]

Just started a meso two days ago trying to master full rom training. Intensity has me stupid motivated to train lmao

[@M4XD4B0ZZ]

My favorite exercise

[@boraradicevic1911]

In the gym today, working pecs, I kept hearing Dr Mike's voice in my head going "Big chest, big chest!" I didn't know whether to freak out or thank him. 😂❤ I probably need to get lower on substances... 😂

[@mustseebg1688]

That deep stretch....is that dangerous in anyway ? As far as causing a tear or anything?

[@1TieDye1]

Increase the ROM slowly, over weeks, and leave your ego at the door on weights, the risk will be minimal. Due to the necessary reduction in weight, it is likely safer

[@Supratoy89]

These tips are great. Is it a coincidence that the video drop on monday? Also can we get shimmy93 on the channel again please. His technique is spotless

[@akbananachucker2441]

Who's shimmy93?

[@jacksonjstewart]

1. Need that quarter-zip RP sweater on the merch website! & 2. awesome video, any other cues to keep shoulders out of flat press rather than chest to the sky? Struggling!

[@DylanGuynn]

Squeeze your shoulder blades together to the point of almost cramping

[@frankwhite555]

I have a question,. If I stayed in the 5-6 rep range how many sets can I do, I know they have the 5 by 5 and what not. Is it too much to do like 8-10 sets of 5-6 reps?

[@akbananachucker2441]

Good question. And how long can and should you stay there at 5-6?

[@frankwhite555]

@@akbananachucker2441 might not get a response haha

[@kevinlopes548]

beast!!! Are scaps protracting at the top??

[@slumking112]

The key is flexing the muscles throughout the movement....rp all day motherfuckas

[@alexnicolau939]

Would love to see an RP / Larry Wheelz collabo!

[@tanzilhossain2693]

Finally, I’ve been waiting for so long

[@ajgrant94]

Is that deeper stretch bad for shoulders (in general)??