We Make A 475lb Bench Presser Suffer With 50lb Dumbbells

[@DylanGuynn]

Thanks for having me on the channel guys! It was a lot of fun torturing Pete! 😈

[@RenaissancePeriodization]

Thank you for helping! - Dr. Mike

[@DylanGuynn]

My pleasure!!

[@ucejuce7066]

​@@RenaissancePeriodization I o look o⁹⁹⁹⁹0

[@fepethepenguin8287]

​@@RenaissancePeriodizationjust gotta ask..... WWMMD? What would Mike Mentzer have to say about this workout. So funny to think about

[@BagelMachine]

I believe the title says 475 lb bench when he clearly states his bench is 474 lbs... I'm going to be writing an angry letter to the editor.

[@cfields8507]

I feel like 474 is close enough we can let it ride

[@thetieguy4961]

id let mike ride me

[@deox13]

gotta round down tho lol@@cfields8507

[@SirSakbut]

@@cfields8507 Nuh uh

[@cremdeniro237]

​@@cfields8507he is most likely a gen z baby so you have to understand he is a 🤡

[@manGRts]

Mike: It's a myth you need to reach failure to achieve optimal growth Also Mike:

[@Exxt3R]

The guy did come in asking to be fcked up. Dr Mike just made it happen.

[@ElectricAlien577]

Sometimes you just gotta send it, bro.

[@firstnamelastname9215]

He does this to the people he brings on to test where they are

[@chancefluke7833]

Also, if they are about deload its okay. Longer recovery helps too. Kind of like Mike mentzer style...

[@bladerunner2006]

I mean if you‘re gonna put your workout on KZbin it would be hella boring to watch some guys do 3 RIR lmao Mike definitely realizes this but does it anyway for entertainment purposes. Also, 1 workout at 0 RIR isn‘t killing your gains. It‘s when people exclusively train to failure.

[@richardcaraballo1185]

Watching these videos has really changed the way I train. I used to be on the high volume, lots of reps, lots of sets, lots of exercises bandwagon. Watching these training videos shows me that with adequate intensity and adequate technique, I don't need 20 sets of chest work to make progress, I can make twice the growth with half the volume by focusing on getting as much as possible out of each set. Great videos Dr. Mike!

[@mojohn1634]

It’s almost like Lyle McDonald was right all along

[@czx5555]

Mike has said a million times that you shouldn't train like this on a weekly basis. This is usually done at the end of a mesocycle, before rest/deload. Mike is a big advocate for non-failure higher volume.

[@richardcaraballo1185]

@@czx5555 I'm aware of that, and I didn't say I train exactly like this, but the principles of this type of training is what I've applied. Instead of doing a bunch of extra "junk volume", I now train hard, get enough volume (which sometimes yes is high), focus on technique, and get as much out of each set as possible. Not necessarily to complete failure, but definitely closer to 1-3 RIR then before when much higher volume was the goal.

[@TravisH-nm9fy]

That is a bizarre comment to leave on a channel that advocates low intensity and very high volume training

[@mojohn1634]

@@TravisH-nm9fy Remember the MRV chart years ago? 36 sets for stuff like Traps ffs

[@BrofUJu]

Any time I'm training to failure I always hear Dr. Mike's voice in my head with either "oh you've got another one" or "bonus round!" lol great video

[@ReyahsCommet]

“We’re here to take it all”

[@jordanlewis4308]

“Slow, SLOW! As If you’re going to do another

[@BrofUJu]

@@jordanlewis4308 haha that too, which is a great cue

[@healingtaco1207]

"As if another"

[@MyUniqueHandle.]

'BIG CHEST'

[@haroldburrell4973]

A little back story before I say what I have to say... Years ago, I was a competitive power lifter. 485 bench @ 252. Absolutely drug free. I am now 63 yrs old...and have been training for over 35 years total. With that said...NEVER in all my years of training have I experienced anything that has even come close to the kind of workouts that I have had since I started watching your channel. Dude...seriously...if I had only known then...

[@cheese4758]

Wow man some good ass genetics and hard work with the information you had at the time. I’m glad I have access to the information of today

[@raulsanchezjr4048]

100% true right there! Same here! I'm 50 and the workouts and the pumps, totally different! Much better now and I've even gotten my 20-30s strength back naturally not even TRT. 405lb bench for 2sets of 8reps

[@thor498]

​@@raulsanchezjr4048 monster bench at your age. Respect

[@_mostpalone]

Sounds like a chest story to me

[@noahcristian503]

This guy’s form was impeccable. So impressive from someone who weighs so much.

[@smokey_mk2]

why would form break down if you weigh more

[@smokey_mk2]

oh you meant like the dips?

[@aspiresk8boarding]

Disclaimer, majority of workouts don’t need to be this intense! Something I learned from RP. It’s not sustainable to do this every session.

[@Firefreak594]

But Dorian did it 🤓

[@thugg90]

Right. Many of the example workouts are ‘peak week’ workouts. They used to preface this in the videos, but not so much nowadays

[@JasperDD]

Bruh my hardest workout is fucking carrying my wife’s purse that fucking shit weighs like 1000lbs man! I’m like mike after his leg workout, except one lap around the mall with that thing I’m shitting myself!

[@Jwaukechon]

@@Firefreak594 and he was on a shit ton of peds so his recovery time is was non existent.

[@vacinadefrangoedurateston2532]

Hold my beer

[@silvo305]

What I love about these workouts is you pretty much never do anything crazy. It’s all just taking basic, bread and butter exercises, and making little adjustments to make them extremely effective. It’s a cool approach that can be replicated by most people because it doesn’t require too much in terms of equipment. All of these principles can be applied in a home gym.

[@bc1622]

I love the consistent call out that some positions will work better for some people than others and that while the exercise is essentially the same, these small tweaks to the exercise will make it work better for you depending on your anatomy, goal, etc. Another awesome video!

[@Machete89]

Facts. Everyone ligaments, muscles and joints are attached differently. Sometimes you may have “improper” form, but that form is only proper to you.

[@robertwilcox9566]

These videos always make me so motivated. Literally made me get off the couch and go to the gym.

[@raulsanchezjr4048]

Same here! That's why I watch him when I don't feel like going but I know I must... The training and my pre, and I'm ready right after the video...heading out as we speak!!!😁😁😁👍🏽👍🏽👍🏽💪🏾💪🏾💪🏾

[@jamahlrawls3520]

That's how u get it!

[@GameN3rdz]

​@@jamahlrawls3520yea

[@Tesmond256]

My elbow is sore, worried about it becoming worse if I train, on day 3 of wanting to lift with it 😢

[@lukec.9819]

Folks don't realize how that pause activates more muscle and makes the lift so much more challenging!! 💪🏼♥️ Good stuff!!!

[@tylercunningham4311]

make you have to use way less weight also.

[@OliviaBloomLuxuryCo.-hn1do]

That time on the tension is a everything for e

[@fortnitetrashcan8308]

@@tylercunningham4311 yep but the stretch is proven to be the most muscle building part of any movement

[@ImKong]

This is SO satisfying to watch. I've been working on my technique on a lot of the exercises and focusing on that stretch under load for a few secs and damn, the weights have dropped by 30% or so on some lifts, so humbling to say the least, but the pump and the intensity is unmatched. Thank you dr Mike and everyone at RP!

[@Fitlikesosa]

Agreed feels good

[@markpozsar5785]

18:40 what a wholesome gymbro moment

[@DylanGuynn]

It all happened so fast!

[@akbananachucker2441]

How is that gymbro? Looks more like gaybro moment to me.

[@reallyeffingcooltechnodude]

@@akbananachucker2441 There is a difference?

[@akbananachucker2441]

@@reallyeffingcooltechnodude I would like to think it to be not so gay😂. Or not gay at all.

[@markpozsar5785]

@@akbananachucker2441 it's okay my guy, we like to watch muscular men, preferably half naked flex their muscles and make sus jokes, it's pretty gay. Just say no homo if you are scared.

[@grantsmith7915]

That incline bench that allows for mild cervicothoracic extension is beautiful, I've never needed something so badly that I didn't know existed 5min ago.

[@TypicallyUniqueOfficial]

Cambered bar bench is great because it makes you feel what it’s like to bench as a long limbed person. If I touch my chest on a bench press, my elbows go well below my body unless I use a freaky wide grip.

[@brandonwhitfield1278]

Long arms in general has nothing to do with a cambered bench. I still press over 405 with a cambered bar.

[@UndefinedLastName]

Big Pete • always brings the intensity • 🔥

[@killxswitch]

21:18 cool to see the difference in tri contraction between the 1st and 2nd rep here after Dr. Mike's cue on explosiveness

[@Dansal1980]

I seriously can’t get enough of these videos. This is literally the best preworkout lol

[@jimdshea]

So glad I found this channel! Great info, great laughs, no douch-ery! Appreciate the content Dr. Mike -- don't change!

[@simonnilsson5128]

Pretty much what I wanted to say, just a couple of nerds doing what their nerd intrest is and having fun. Its Great, most other BB channels are not for me but this is fun

[@claybowman1242]

For anyone watching consider using one of these movements in your chest workout perhaps as your last movement. I like the John meadows method, heavy load, pump, stretch template.

[@ebguy25]

I just did chest yesterday and I'm kicking myself for not taking these queues. Now I know, and I'm excited. Absolute gems in this, thank you Dr. Mike!

[@docutains]

Letting the elbows come back during the tricep pushdown was a que I have never heard, and am immeasurably excited to try. I have never felt a stretch on the pushdown and my time could be coming!

[@christinaskarma1787]

Mike, we absolutely love this type of video because we learn/are reminder of the highest quality technique with as much rom as possible and we hear your voice in our heads during sets when we train 💪💪💪💪

[@Jcthegoat312]

Ive been following your workout videos for awhile now i use to weigh 320 just of fat no muscle lol im sure i had muscle it was just well hidden, now im at 215 pounds and im finally starting to see my muscle form, you got me to feel good and motivated, ive never been this confident and i really appreciate you being part of my weight loss journey.

[@j.baldwin3012]

I love videos like this. After working out for awhile you realize anything that gives you muscle stimulation while also being safe to your joins and muscles is fair game. I hate when you go to the gym, try a new variation of an exercise, then have someone try to coach you up on how to do something the textbook way that they saw in a magazine or on a basic bodybuilding video.

[@aureliandumitru8382]

You know you became a Men when you let ego outside the gym! Dr Mike is the most underrated fitness coach out there! He deserves 1mil+ subs at least! 💪

[@danielpgoldstein]

outstanding video. super helpful, and always appreciate the comedic value you toss in there mike.

[@IAmRickMagic]

Watching him do those chest drag tricep extensions he went through a full emotional journey towards the end of the second set. This guys grit is wild.

[@FriedRice4Lifee]

Dylan has such a radio voice its dope af, also once again amazing vod by dr. mike wish more people trained this way

[@DylanGuynn]

thanks!!

[@laowai2000]

Great advice of warming up for those body weight exercises, especially for heavier folk. Only injury have had in years was jumping straight into pushups cold and had a trashed wrist for weeks.

[@EL-em3mn]

I refused to watch any workout videos outside of Johnny Shrieve. No one else is on his level. Well Johnny and Dr. Mike started doing collabs together and damn it, now i have to watch him too. I think these two men explain everything you would ever need with such specificity and simplicity that my scrawny ass could be Mr. Olympia one day. Jokes aside, these men are the best in the business bar none.

[@Razord-gq5cx]

Before it was Greg Doucette! But now he makes drama videos 90% of the time! Now Jonni Shreve and Dr. Mike are ahead of the game!!

[@pannonianfit1582]

16:31 two Mikes giving coaching tips!!!!!

[@FireMarbles]

Good to see Dylan on here. Was confused in the intro when I heard him and thought it was just Jared and Mike standing in the background.

[@DylanGuynn]

Well Jared is my father so it makes sends we sound the same

[@FireMarbles]

@@DylanGuynn Jared is your father. Jared is Mike's biological son. You are now Mike's grandson.

[@DylanGuynn]

@@FireMarbles yep you now know were I inherited my good looks & self deprecating humor 😉

[@jobveldhuis8168]

Did dips today with the tips you gave (push the button).. chest was on fire, front delts were on fire... awesome!

[@Kawlinz]

I just started dips a few months ago, saw this a few nights ago. Never thought full ROM was even possible with dips. Holy mother does this ever feel good.

[@MrZenGuitarist]

Just wanted to give some personal input on this great video! I'm now approaching 50 (buah!;-) ) and have 'worked out' since I was about 15 or so....well, that is apart from the last 10 years when I've been suffering from an absolutely crippling case of depression. Luckily I was able to 'psyche myself up' to take up weight-lifting once again (and in the meantime reading up - and watching videos on 'the best'[/safest?] way to regain my strength, stamina, etc..). Anyways, I've now been working out for about 3,5-4 months - and pretty much also use this technique (by which I mean concentrating on the correct form, control, stretch and pauses over 'heavy' weights): and I've seen results that by far excels any I've made in the past - and far and beyond my expectations! Of course - I'm not a 'big guy' (duh - I've been really inactive for about a decade! ['merely' around 78kg at 1,8m tall]): BUT, I've gained a great deal of muscles (many of my T-shirts are now too small), am down to what I guess is around 12-13% bodyfat and have also made a great deal of gains in strength! Was 'even' able to perform 3 chin-ups and 1 pull-up at my workout session today (Hurray!) - which I thought would take me much longer to be able to achieve (and that was after 2/3rds into my back[/pull-]-workout!). Anyway - great video, and a great motivator! Thanks and cheers from Sweden.

[@KSTEW53UTUBE]

Doc is probably singularly the most entertaining funny AF fitness dude on youtube...always a BOL moment with this dude...lol

[@Poly_Vibezz]

Love all the content 👌 I’m a new subscriber and freaken love everything about this channel including Dr Mikes enthusiasm with ALL his clients 😆 ✌️ sending love from NZ 💪

[@chad445]

man i fucking love Dr. Mike

[@ericr.w.9000]

Wish you could come to my gym to train haha. Amazing workout. Will incorporate into todays workout as I have been focusing on tut, eccentric movements and so forth. Love the VIDs Doc!

[@8jakeP8]

I’ve been neglecting trying the cambered bar bench, but I’ll have to give it a shot, thanks!

[@YourCRTube]

One of your best "torture" videos. The guy really gave it all and was happy to do so!

[@waragainstavg]

I just thought he was doing that push down wrong…adding that one to my workout today

[@karlsmith9186]

My biggest wish is to have an RP leg session

[@jdenoir89]

Found this channel literally back in late winter 2023...switched over to their style/ methodology of training... I've put on some serious muscle over the last several months😳...Dr. Mike you are a mad scientist, love watching you guys "break people off" in these training sessions! 😂😂😂

[@sightlesswisdom2559]

Dr Mike's motivational commentary with descriptive imagery is the real reason I watch his videos. 😂

[@breezetones]

15:54 🤣 I cannot stop laughing at this. Have had to watch that section 3 times because I keep missing the info

[@mattrushworth7234]

I train bodyweight. I'm 43. I keep injuring myself. That bodyweight warm up tip is a fucking gem 💎

[@domepiece11]

Do you follow Fitness FAQs and Red Delta Project? Both great for calisthenics.

[@domepiece11]

You can do a Wenning Warmup too, just with really light DBs, light bands, and modified push-ups, like on your knees.

[@mattrushworth7234]

@@domepiece11 fitness faqs. 💪

[@vokesy78]

"let your shit sink deeper , that painful extra stretch at the bottom is THE definition of "stretch under load" " - Thank you Dr Mike.

[@gutika113]

This is the first fitness channel I've ever thought "yeah this is gospel", but I cant lie boys - The babes crawlin around in the background had me wanting to come find this gym in person

[@alexelkins4896]

The advice is great, but a combination of solid camera work, ridiculous jokes while maintaining the instructional cadence, and the just the amount of fun all of these guys are having is what sets these videos apart

[@ShaddyzZz]

Pete is the fucking man. Look at everyone else all comfy not even sweating, and compare them to this guy. Definetly the hardest worker in the room.

[@lazur1]

I'd love to see Mitches' #'s on an ARX leg press. ARX allows you do exert 100% of your available strength in any range, thus the quasi-extension of a fresh eccentric rep enables a number you'll ever see any other way.

[@djsgolfer714]

I love how aggressive this guy was getting on his triceps! Let's effing goooooo!

[@GattoriSancho]

oh im gonna try this one

[@markstringer4067]

Great tip, i never thought about the warm up aspect on body weight exercises by comparing them to jumping right into a barbell lift

[@fernandomartins8948]

Stumbled upon this one only today, 07/10, amazing content as usual. I'm glad that I did and also that my workout is exactly this one, the only change is that I do weighted push-ups instead of bench press because I workout alone so I feel weighted push-ups safer than bench press when working out alone.

[@jamsolid]

I've never injured myself lifting weights, I've injured myself MULTIPLE TIMES with body weight exercises (pullups, dips) and Mike made a huge point. I only way 170, but pulling that weight COLD is just silly. And I am incredibly silly.

[@krossxeye660]

Those knee pushups were the hardest thing this man's done in years. Kudos, Mike, you almost killed him

[@LeviNash-lh2ei]

You guys are really great man!! I have really started taking your advice!

[@Raining_H]

watching these dudes workout is so inspiring

[@yasuh4550]

Man, he was fucking working! Some of those times there was no chance in hell for an eccentric portion. You can see that the guy knows how to generate power with every last bit he has in the reserve.

[@bobbyrogulski9340]

I've found the best way to target chest on dips is to tuck my legs up in front of me. This naturaly tilts my torso forward because fizaks.

[@alexanderdelvalle1786]

Im even grunting and screaming... up up up rack...lol good stuff!!!

[@Chrimbot]

I love Mikes videos, they’re therapeutic for me in a sense? Anyway…train hard people!

[@Mo-kl4fb]

The part where he mentioned snake eyed bitches is what really motivated me to try all of that stuff. Thanks doc.

[@DylanGuynn]

Isn’t that what we’re all after anyway?

[@Momo_SB]

At 4:45, Dr. Mike says to ease out of the bottom. What's the point of slowing down the concentric? I understand why the eccentric should be slowed down, but why the concentric as well. I thought the goal was to move the weight as fast as possible on the concentric to recruit more fast twitch fibers which have more potential for growth.

[@akbananachucker2441]

Yeah he should explain that

[@newhorizon1355]

15:51 That bald headed dude talking to guy in blue shirt, looks just like Hank, Actor Dean Norris Breaking Bad.

[@frankv7068]

I like the dips warmups tip 👌🏽, I always feared getting injured with that exercise.

[@devlinmurray5853]

Love that Dylan is wearing crocs.

[@DylanGuynn]

Always!

[@2oldskoo]

HOLY CRAP I JUST REALIZED! Dylan kinda looks like Bert Kreischer but JACKED lol GREAT VIDEO!

[@DylanGuynn]

Haha that’s a first! 😂

[@2oldskoo]

@Dylan Guynn 🤣 Keep up the grind bro!

[@DylanGuynn]

@@2oldskoo will do 🫡

[@wdadwawdadawdwdwa4133]

Pete is a fucking machine !

[@DylanGuynn]

For real!

[@anderson_strength_]

Thanks man!

[@Ejones316]

Loving the 80’s break dance music

[@abstrkt3950]

Neil and Chuck from Startalk should be the next guests ❤

[@Angel_Ripoff]

That looked brutal and awesome at the same time!

[@Rawsavon]

Holy hell! If that's all he is benching (given his max is basically 500lbs), I'll be lucky to get the bar off my chest lol. At 40+ years old, I've completely shifted my mindset from max weight/numbers to hypertrophy from as little weight as humanly possible. Tempted to buy one to use at my gym and just leave it the back of my SUV when not there.

[@TheoneD11]

Awesome video. Music + info. As always learn a lot from you.

[@SB-iy7ls]

This is perfect. I was looking for a push day routine.

[@wimverhoeven81]

Great video , awesome tips. That last minute though 😆

[@crzyces1693]

Is this the type of workout you would do long-term for hypertrophy before moving back into something focusing on more density to get the most out of the size you built? Ei is this sustainable for 6-12 months, or is it something you just throw in every 4-8 weeks in addition to whatever type of training you normally do? I'm just getting back to the gym after over a decade off where I only did body weight training so I'm currently doing a more standard split. ei for chest I might do: 15 Pushups/warmup 155lbsx11 185lbsx7-10 225x3-6 205x3-6 185x3-7 165x9-15. When you see a rep range that means I am failing, and once I can reach the top of of weight range I increase the weight. When I increase the highest weight I also raise the lowest weight by an equal amount, so when 225 turns into 227.5 or 230, 155 will be adjusted to 157.5 or 160lbs respectively. After Bench it's just cable crossover 15 11 11 Then Decline bench/Decline Machine 11 9-10 5-9 I also typically train my Upper Back and Bis on the same day, so nothing too tricky there. This may sound silly, but if my legs and/or lower back have had 3+ days off do to a heavy day on them I will also throw in a few sets of 5 rep medium weight deads or 3 sets of low weight squats for 9-11. To emphasize, this would be if I did a heavy workout on my legs or lower back, scheduled another workout for them on day 6 (so 5 days off), and they are not tender or weak, at all, on day 3 after 2 days off. It might just be junk volume to make me _feel_ better, idk, but it seems to be going well so far. On the other hand, though my bench is finally going up again. My previous max was 285lbs at 179.9lbs, but was a whopping 170lbs 7 and a half weeks ago after 14 years off the gym. I'd also gotten morbidly obese, and have since dropped 70lbs, losing a crap ton of muscle, so I'd like to start adding more to help fill out some of the extra skin I'll inevitably be stuck with once I get back around 180. Ahh well, I'm sure I'll figure it out as long as I keep learning. At least I can bench more than my bodyweight again so that's a win I suppose. Lol, and yes, I know that I am not going to be able to put 4 inches of muscle along the bottom of my pecks to completely fill out the man boobs right away, but I am not adverse to a workout that could turn 3 years of work into 18 months. Or two years into a year. Or heck, 5 years into 4 years 11 months. They all save time, and that is essentially the most important resource the majority of us have. It's certainly the only one we can never get back.

[@KanaalMTS]

18:41 What. The. Fck. I'm Dying 🤣🤣

[@DylanGuynn]

It happened so fast 🥹

[@akbananachucker2441]

@@DylanGuynn it happened so gay 😂

[@DylanGuynn]

@@akbananachucker2441 🤣

[@PierreJackman]

This looks like my chest day seems I’m on the right road already 🥳

[@CODKenny1]

Mike paused for a sec, thought about whether it was too inappropriate, then said, “BITCHES😃”🤣🤣🤣🤣

[@mau19Y1]

the advice at 11:50 is wild lmao

[@chocolateDisinfectantWipe]

24:00 my entire life until recently I was springing myself up with my shoulders when I did pushups.. rather than flexing myself up with my pecs. I had no clue you had to push the tension thru your hands to flex your chest, and your arms just become pistons between the tension point in your hands and chest.

[@KarlKatten]

such fucking AWESOME inspiration, holy moly

[@claycosse7032]

"If your body has any chest-shaped holes [the cambered bar bench] is going to f@#! you in them" is a hall of fame Dr. Mike line.

[@earthxmover]

You just know he was wrecked for like 3 days after this. I’ve had sessions like this where my triceps and chest literally locked up on my for a whole day afterwards.

[@penncutlass]

Exactly what I need to see RN. Thank you for the pain.

[@wholehand2635]

I always use to think I was doing some thing wrong by doing my sets slower than everyone else. I started my workout journey about two years ago and now because of Dr.Mike I feel more confident in my technique, speed, girth, stroke, load.... what was I talking about?

[@00HoODBoy]

His screams Put me in barbarian Mode. Nice work

[@burnthrust]

keep these vids coming

[@anp9929]

the music is so funny dr. mike i love u

[@karlgnehm7276]

Definitely expensive equipment, but hot damn it was worth it!!!! Saves me from buying a few dumbbells when this is adjustable to all the weights I need!!!! Recommend highly and definitely worth your money!!!!

[@TinaGoetz-x7j]

I have an AC separation on both sides ( collar bone no longer hooked over shoulder blades) I think I'd benefit from that camphor bar. my shoulders are so crunchy

[@eddiespencer1]

I found myself screaming PUUUUSSSHHHHH during the first barbell exercise like I was spotting him myself, lol.

[@aaronpn9928]

That was a wholesome video. They were cool

[@DylanGuynn]

Thank you 🫡

[@mextli]

Finally, I implemented the camber bar bench into my routine, Holy fucking shit does that feel great! :chefkiss: Thanks Dr. Mike!

[@DylanGuynn]

I thought you wrote * chief Keef * for sec 😂 im glad I harassed my gym owner to get one 😁

[@AryanStapleton]

An inspiring level of hard work and effort. Also, sounds redundant to say at this point, but the coaching is excellent.

[@DylanGuynn]

Thanks! Glad I did a decent job as a fill in!

[@Sonic_1000]

I got my best chest gains from dips and pushups.