The ONLY 3 Upper Body Exercises You Need for Mass

[@laltukanrar166]

1. Bench press 2. Overhead press 3. Barbell row

[@mohammadsalah6848]

What about pull-ups ?

[@simonize251]

@@mohammadsalah6848 And dips

[@vvvvvvvvv1939]

@@mohammadsalah6848 that’s if you just use weight now calestenics Full planche push-ups Handstand push-ups One arm pull-ups If your really wanting to build Full planche chest flys Simonster handstand push-up Kowalik’s impossible dips Front lever + row /w one arm pull-ups after that’s all you need but if you do that everyone will be looking at you :)

[@mattbastubee5255]

@@mohammadsalah6848 Good luck today in France.

[@danielkahsay8044]

Bench press Overhead press Barbell row

[@OutThereVideos]

Pro tip: Do these exercises with dumbells. They help achieve a deeper/fuller range of motion, makes it easier to vary grip/positioning during the set (better secondary muscle activation), and it more fully develops the micro/stabilizer muscles. More benefit in the same timeframe

[@bamsybams3880]

OMG!!! I love this video. Thank you, thank you so much!!! I just started going back to the gym and looking forward to grow some muscles and be in good shape. You are helping me a lot with my goal. Be blessed brother!!!

[@Tommy13345]

So how did it go

[@IntegraDIY]

THIS CHANNEL HANDS DOWN IS MY FAVORITE. IVE BEEN FOLLOWING THEIR ARM ROUTINE AND WEEKS LATER I GOT HUGE COMPLIMENTS ON MY ARMS. THANK YOU 🤟

[@Zoneread24]

Facts I agree

[@t0mmygunz]

What’s the arm routine?

[@anthonyluke8008]

Is there a link to the arm routine?

[@scottwebster8756]

The arm routine is killing your gains.

[@davehumphreys1725]

Thanks for the video. Its another one for me to smile wryly at! These exercises have clearly worked for YOU, but, I am one of hundreds and thousands of guys for whom no 'muscle building' program has EVER worked. You should not mislead your viewers into thinking that ANYBODY can achieve these results. They do NOT work for everyone. [FYI I'm 71 and have been doing these and similar exercises for 45 YEARS and have yet to gain so much as an ounce of muscle mass!!]

[@kisbob5254]

This. Keeping it oldschool and simple, yet putting in more work for best results. No machines, no athleanx type of costum childish excercises, just straight to the point useful stuff! Love your conent, keep it up mate!!

[@karlbodmer4368]

Your advice have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of yours for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from Next Level Diet, and without additional supplements needed, my muscles started to grow massively over the last two months. Thank you for all the work you have done over the years.

[@fridayemmanuel5116]

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[@fridayemmanuel5116]

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[@eyesofitachi55]

lol are you thanking him or telling him its his fault for the pain?

[@joconnell]

Absolute love really minimal workouts for the time benefits. What do you think of pullups in place of the barbell row? The angle of the row definitely seems like it's more directly opposing the bench press but less so the overhead press, you think the row covers enough of what the pullup does though? Cheers!

[@Jafmanz]

You should have 1 vertical and 1 horizontal movement to ensure you remain balanced. I do barbell rows and chin ups.

[@NoGattsuNoGlory]

I think the next video will be about the 3 best lower body mass exercises. I suggest a follow up videos for each of the exercises. Assistant Exercises for sticking points for each of the exercises

[@fridayemmanuel5116]

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[@viji_island]

I’m a beginner and started to train upper body for strength as I work from home. The video was awesome and simple to follow!

[@silverjaw138]

This is great. I’d love to see these same movements explained using dumbbells.

[@bartrobinson2103]

Yes with dumbbells would be an excellent idea

[@SuperSkunk1420]

Me too

[@lucasyoutube10]

Dumbell bench press is more complete because It perform a Full range of motion (the dumbell does not touch the chest ) and the chest complete a shoulder horizontal adduction

[@Realmccoy614]

1. Push ups 2. Pull ups 3. Dips 4. Bonus do these movements weighted

[@heyheyhophop]

From experience, this works great, aside from the middle and back portions of the delts ending up somewhat underdeveloped, so may be standing push-ups could be added :)

[@scottr640]

The best fitness/workout channel out there. Honest, funny and informative. No fake bullshit just great advice and tips

[@fridayemmanuel5116]

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[@tonyrogo227]

One of my favorite channels. Thank you for this 💪

[@fridayemmanuel5116]

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[@eddieagui1554]

Excellent video and tips 💪

[@fridayemmanuel5116]

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[@MassGainingGuy]

It's Sunday! Let's get jacked💪🏽💪🏽

[@rolandi715]

Jacked Sunday, sounds awesome 😎

[@obi0914]

God damit *grabs gear*

[@fridayemmanuel5116]

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[@SuperSkunk1420]

Yes sir!

[@liamle9315]

I love Sundays everyone is still in bed recovering from a weekend of booze, chasing hoes or just don’t do Anything on the weekend because they work mon-fri the gym is empty only the real gym bros do Sundays

[@rounaksubramanian1686]

Very well said bro about this topic and about the 3 upper exercises for mass and keep it up and keep training hard and be strong always and stay healthy and be positive and happy always but never give up on your dreams

[@fridayemmanuel5116]

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[@bigfriz1229]

I'm new to the GYM and this is what I needed. New Sub here and look forward to learning more 💪👑

[@elvisching3868]

Tks for the tips, love this coach

[@kevinwilliams-ub7uy]

Excellent advice good to watch this even tho i have a pt trainer and some times hasn’t got the time to explain properly as the next client is waiting to train with him.

[@CasualGamerNoob]

This is exactly what I needed thank you! Very nice

[@fridayemmanuel5116]

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[@leahzipkin8459]

Lots of great advice here. Thank you.

[@m1ch4Lko]

Great video! Many helpful tips.

[@cameronmiller6240]

I’d add a vertical pull to balance the vertical pushing.

[@tonylemonades7514]

great vid! whatever happened to Alianz?

[@fridayemmanuel5116]

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[@alanfriedman5037]

Thank you! Can I do these with one kettlebell?

[@Nidge.]

Hey thanks for the gym advice.. Im currently dealing with frozen shoulder or adhesive capsulitis... any rehab tips id appreciate the help subed liked notice on

[@dylanm1stry]

Keep up the grind boys 💪

[@fridayemmanuel5116]

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[@ARESxGG]

Thank you for metioning the common mistakes, it really improve my workout

[@davidtrucios6732]

My favorite workout channel !

[@fridayemmanuel5116]

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[@demetriuscooksey7147]

If it seems logical to require both a vertical and horizontal push, that same logic should apply to pulling motions as well. Add pullups or chinups to these three movements and you will have a balance upper body workout.

[@PendlayRoe]

Sounds logical but it's not really necessary in reality. Muscle stimulus radiates for nearby tissue, causing them to grow even thought they are not a primary driver. That's why the Deadlift has been shown to give immense lat stimulus despite being a lower body movement primarily.

[@andrewlicciardo7480]

Excellent Video 👍

[@MrKennard01]

Great video. Thank you. I need to stop procrastinating and get it going.

[@tazRenegade]

Though I don’t agree with all your choices, I appreciate the educational value you have provided. Thanks!

[@ahuntersdiary4344]

Great stuff thank you for all the con

[@fridayemmanuel5116]

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[@alexrodriguez5370]

Great information and breakdown on specific form on each exercise. Way to go! Lastly, the trainer looks super healthy. Meaning he does not have that weathered (supplement) skin. Having a trainer look naturally healthy is aspiring! Continued success!!!

[@xisotopex]

I feel like I have good bench press form, but it seems like I hit the deltoid more than I utilize the pecs. is this possible? btw I love gym bro's fashion sense!

[@bartrobinson2103]

Same here that's why I switched to dumbbells

[@romeou4965]

These videos could be half length of narration is at normal speaking speed. Great video regardless!

[@fridayemmanuel5116]

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[@jswede1]

you can speed them up in the settings

[@nondo89]

How about a chest supported t bar row? Is it comparable to the barbell row?

[@joshuaclark1930]

When doing military press, on the smith or hammer specifically, I can flair a little bit to feel it in the side delts. It has to be deliberate movements though, not low rep power movements.

[@Joege9097]

Are these guys certified or smth? How do we know if their exercises work

[@AdaptedStudios]

Do any of these hit the biceps?

[@maheshp1010]

Where did you leave the pull ups or lat pull down??

[@nickf9392]

Good stuff and I agree, personal experience...I would include chin ups as well. Great for arms, back and lats.

[@fictionalreality1010]

Straight bar overhead military press!

[@madasinwat2]

My favorite

[@fictionalreality1010]

@@madasinwat2 these guys know their chit, but on the straight bar overhead military press, bending your knees slightly on the bottom of the flexion (just a slight bounce) dont keep your KNEES locked especially when going HEAVY...

[@shadowalker8068]

Been doing pendlay rows and deadlifts on leg days 2 x week does it good 👍 🙌

[@fridayemmanuel5116]

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[@AJPemberton]

Couldn't help but notice all those benchpress clips with low safeties or none ( eg: 2:44 pressing outside the safety cage for some reason), but at least they all used a full grip on the bar.

[@broz1227]

This is an awesome video!! However, I prefer pull-ups over rows - in reality I incorporate both however

[@rashid138888]

Is locking elbows is good or bad !! I didn’t got it 😅

[@FluffyTowels]

Free information like this is why high school kids are strong. I never had access to this kind of information when I was in high school. 🙃

[@fridayemmanuel5116]

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[@NormanKonstantin]

These 3 are definitely solid moves to improve your upper body!

[@fridayemmanuel5116]

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[@xk1390]

Advice from a guy who looks to be natural, such a rare and precious commodity these days!

[@Roman-wm7uf]

How many reps and sets?

[@JG-ug1xn]

What better bb overhead press or seated db shoulder press?

[@jduran1699]

Standing db overhead press is better than both

[@fridayemmanuel5116]

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[@Brandon75689]

Isn't the bend over barbell row bad for your back if you're bent like that?

[@Boricua0082]

Dumb question to ask but I was wondering how many times a week to do this workout?

[@carlys8439]

What about pull ups and dips?

[@cuphead7795]

How many sets ?

[@lochansrikar9166]

Woww .. was that Ronnie ?? Miss him

[@fridayemmanuel5116]

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[@TeaStallProduction]

I do all these and the only thing that grows is my belly fat. What am I doing wrong? 1. 183 cm | 150 lbs | 33 years male 2. 120gm protein per day |

[@cael3132]

As a bio major, very well done. Very articulate, explanation may have come from a book but he knows it too.

[@hanspeter0007]

I do these exercises with dumbells but I do pushups instead of bench press.

[@SandroHondaF1]

this channel is a hidden gem.

[@fridayemmanuel5116]

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[@matttomson6911]

Thanks mate

[@shushumna]

Can you do a video follow up on those isolation exercises and why to include them?🫶

[@karlhungus545]

For me, the upright barbell row is the hardest one to get right as it's easy to put too much weight on and start swinging it up. This is a great video that young lifters need to follow. What they don't want to follow is the mirror posing this guy in these videos is constantly doing 😬 I'll assume it's just for the videos and that's not what he actually does in the gym...

[@fridayemmanuel5116]

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[@hossskul544]

5:08 you just destroyed your video, it was supposed to be only three exercises, on the shoulders portion you started including all these other things to give a well rounded shoulder, is it three damn exercises or not?

[@borntwice4724]

Could I use a seated row for my back?

[@СергейЗейтулаев]

Lateral raise, dumbbell bench press, dumbbell biceps curl and bent over row. That's what one really needs for aesthetic upper body.

[@proudmisfit4405]

nope

[@carteradams1447]

For bench press, the video shows a picture of posterior delt not anterior

[@billmchale3744]

I only have dumbbells / is this alright

[@ShepherdschapelYTexplainsbible]

Stay natural

[@fridayemmanuel5116]

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[@ggk4xlb91]

No mention of the possible bicep tear on heavier underhand bent rows i see.

[@tonyrobinson9328]

Is using a muscle as a secondary muscle really sufficient?

[@fridayemmanuel5116]

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[@julieta203]

Best part is you can do all these exercise's (and so many others) at home with the most basic equipment.

[@fridayemmanuel5116]

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[@chrislemieux2747]

when do u expect to get mass?

[@PendlayRoe]

After one year of consistent training on a good novice program, preferably in a calorie surplus.

[@doristay1038]

What about lower body n legs

[@hathlete4ever916]

I do way too much in my training sessions!!!! 😂🤣😅😆. J/k. Maybe just a little too much to say the least. I know what I'll be doing this coming week for sure. As always, great tips and videos guys! 👍👍💪💪

[@fridayemmanuel5116]

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[@ottoteck]

Thank you. You don’t stop lifting when you get old. You get old when you stop lifting.

[@omarmendez5952]

Thanks you bro 🥶

[@fridayemmanuel5116]

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[@renemedina8026]

Dude you Rock

[@fridayemmanuel5116]

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[@b_green5180]

How many sets and reps should I do for each three of these work outs ?

[@oldskoolordie]

Try strongman 5x5 to begin maybe

[@b_green5180]

@@oldskoolordie like 5 sets of 5?

[@b_green5180]

And thank you for your suggestion 🙏🏼

[@lolo2lolo491]

great video but dont like the background music bro pls dont use it next time or use something different thanks

[@bartrobinson2103]

The music is f****** horrible and annoying

[@DanLetts97]

I definitely agree with the super abbreviate approach. However I would recommend a more effective set of exercises. And they would be: 1. Close grip chin-ups 2. Bench press 3. Squats or Leg Press

[@Nukem962001]

I do have an issue with standing too straight with the barbell rows. I don't know I am doing it unless someone is watching me and lets me know.

[@eyesofitachi55]

My first guess before watching the video was standing military press Regular bench press and diamond bar deadlifts

[@buddylove3640]

I'm 63 and still training running, biking and swimming.

[@happygirl4218]

I'm 50 and female, this has helped me so very much. And the guy in the red tank and black shorts is really a bonus.

[@jeremiahrice_music]

it’s sunday rn to let’s get jacked

[@vivekvishwakarma4271]

What are these microplates?

[@fridayemmanuel5116]

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[@mihaelvukovic797]

Dips, pull ups?

[@fridayemmanuel5116]

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[@Alfredo....]

Can you please make a warm up and stretching video??🙏 Really need this 🔥🔥🔥🔥🔥

[@leonardceres9061]

Actually I found that excessive warm-up and stretching is not really necessary. And I’ve been doing this for about 30 years. If you want to have a slight warm-up in the beginning try using just the bar. Focus on your form and get into a calm mindset. I also recommend that if you are listening to music during your work out try finding some thing that you might enjoy listening to without words. I feel like sometimes when we hear songs that we know and love it forces us to rush. Like oh the good part is coming up let me bang this out! That causes you to loose your good form.

[@WJones23]

How’d they get Baker Mayfield to be in this video?

[@suhaylpatel9471]

Legend

[@barsenovic]

No such thing as "ONLY Exercises "... it's whatever exercise provide the best SFR for the trained muscle, with full ROM!

[@kovidswole2953]

Scratch BENCHPRESS incline BETTER

[@DJOZMET]

Nice

[@fridayemmanuel5116]

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[@martinlenk6117]

why is everbody ripping of athlean-x thumbnails lately?

[@Dicky1965]

This is all I did in high school, except for curls, and I put on 40lbs of muscle.