Hey All! Hope you enjoy and find the content useful in some way! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps + Further thoughts from the video below: 0:00 Intro 0:51 Part 1: Understanding the Pecs 1:59 Part 2: Maximizing Middle Pec Hypertrophy 18:26 Part 3: Maximizing Upper Pec Hypertrophy 27:53 Part 4: Maximizing Lower Pec Hypertrophy 31:17 Part 5: Isolation for the Pecs (Flys and Pullovers) 42:32 Part 6: A Surprising Study 46:30 Part 7: Summary Note about electromyography: As noted in the video, here are some extra details about electromyography. We know that electromyography measures the electrical activity of a muscle. This is what fundamentally causes the muscle to be activated, and we know high activation of a muscle (high muscle fiber recruitment and tension from the fibers) is important for growth. However, this is far from meaning electromyography perfectly and consistently tells us what will be better for building muscle. There are a range of considerations, as described in this paper ( pubmed.ncbi.nlm.nih.gov/35006527/ ). In the past, I've been highly critical of electromyography, but my thoughts have somewhat loosened depending on the context. Let me describe some evidence/reasoning: We have a paper ( pubmed.ncbi.nlm.nih.gov/37461495/ ) finding electromyographic recordings failed to correlate with actual muscle hypertrophy. One consideration of this paper is it compared a squat and hip thrust. Here, we are comparing two exercises that are quite different, particularly with regard to the muscle length being stimulated. Squats better stimulate the glutes at relatively longer muscle lengths, while hip thrusts better stimulate the glutes at relatively shorter muscle lengths. My personal thinking is that EMG may be less accurate and useful in this context, since there's some data electromyography just tends to obtain higher readings during shorter muscle lengths. However, I don't believe this means EMG is completely useless. When we're comparing exercises that train a muscle over a more similar length, EMG could provide some valid insight. As one example, some electromyography papers ( content.iospress.com/articles/isokinetics-and-exercise-science/ies654 + pubmed.ncbi.nlm.nih.gov/20581696/ ) find calf raising with the feet outwards elicits higher medial gastrocnemius activity, while calf raising with the feet inwards elicits higher lateral gastrocnemius activity. Indeed, research ( pubmed.ncbi.nlm.nih.gov/32735428/ ) actually measuring muscle growth found this to occur: medial gastrocnemius growth was better with feet outwards, while lateral gastrocnemius growth was better with feet inwards. Accordingly, electromyography could be more reliable when we're comparing subtler shifts. Therefore, I suspect studies that compare different bench incline angles, different grip widths and hand positions, or just biomechanically similar pressing movements in general might not be terrible. On top of this, some well-controlled electromyography studies that have isometric force generated in different directions probably more or less accurately tell us how these force directions influence muscle excitation. I think such studies could be used to speculate (not make definitive conclusions) pertaining to exercise selection.
@scottspencer6554
7 ай бұрын
Excellent as usual! I would like to mention, although pump and soreness doesn't necessarily affect hypertrophy, it should be a good measure as to whether the intended muscle is being isolated or properly targeted with the associated movement.
@Sergio_Loureiro
6 ай бұрын
You don't have anything about myo reps approaches in your channel. Why? Is that myo reps stuff all bullshit?
@gabrielchartrand5641
4 ай бұрын
Speak for yourself I like the scientific breakdown
@MuthauraChrispaul
7 ай бұрын
Flat bench, incline bench and weighted dips. These three exercises have pushed me to comfortably bench 100kgs in a short turnaround time. Weighted dips simplifies life for me. It's my upper body go to exercise. I rarely do machines.
@richbrake9910
6 ай бұрын
Trade in your flat bench for the decline press, and your chest will go to record setting muscularity.
@GerardoHernandezF87M2
6 ай бұрын
@@richbrake9910flat is better
@Mitchellwhite35
6 ай бұрын
@@richbrake9910why would he switch to an exercise with less stability and less range of motion and putting more emphasis on the generally most overdeveloped part of the chest
@kuyt3400
6 ай бұрын
@@Mitchellwhite35 plus hes already doing dips which is primarily hitting the lower chest anyway
@patriarchmike
6 ай бұрын
Decline is pointless when dips of every form hit the chest better. I never do decline and my lower chest is fully developed. @@richbrake9910it is too unstable and doesn't offer any benefits that you can't get from the three lifts aforementioned. For some people I'm sure that switching to a decline press was what enabled them to grow a big chest but the data suggests that it's not the case for most people. Dips show much better development for the chest over decline but I always say that people should do what they like and what feels good and allows them to move the most weight. Whatever it takes to move heavy shit comfortably is key. Not any specific exercise. We all have to find our own way
@snipp8871
7 ай бұрын
This is incredible. You should do one of these for back, like all the different parts and the best ways to hit them all
@HouseofHypertrophy
7 ай бұрын
I do plan to have more detailed info on the back some time! :)
@oysterchampion8998
2 ай бұрын
Pick up surfing if you can. I have practically no pecs, but my back has more abs than my abs
@dynaspinner64
7 ай бұрын
I'm halfway through this video and I commend you for having a fine balance between science and giving advice that may not have that much evidence but still is practical while not sounding condescending like some other science based lifters.
@HouseofHypertrophy
7 ай бұрын
Thank you so much!
@LevysFitness
7 ай бұрын
Wow, Your editing keeps improving as well as the content!! The video is arranged in a perfect way and unpacks every scientific question about the pecs! amazing work as usual🎉
@HouseofHypertrophy
7 ай бұрын
Thank YOU for the kind words my friend!
@אורןקלר
7 ай бұрын
בסרטונים שלכם אתם מביאים מפה מידע? כי אם כן אז זה מסביר למה הרמה שלכם הכי גבוהה בארץ
@michaelpease2103
7 ай бұрын
I have two chest days per week. A "heavy" (4-8 reps) and a "light" (10-16 reps) day. Heavy day is flat BB bench - 4 sets, Weighted Dips - 3 sets, DB Flys - 3 sets, and shoulder / triceps exercises (irrelevant to chest convo) and light day is 30 degree Incline DB Bench - 2 sets, Bodyweight dips (I get 20-28 reps here for 2 sets), and seated cable flys - 2 sets, plus OH triceps work and delt work (again, irrelevant). I train to 100% failure on every single set (I have a spotter / partner). This is my current macro cycle routine anyways. I do 6 week meso cycles, deload week, and another 6 week meso before taking a two week active recovery phase. After that I adjust exercise selection for a new macrocycle. I've had absolutely fantastic results. After 6 months of lifting 6 days / week I'm benching 245 lbs x 5 reps at a bodyweight of 178lbs. Sitting at about 12-13% bodyfat.
@voidmain2453
7 ай бұрын
WOW! I've found THE best fitness channel ever. no one else shows all the conflicting information and makes educated observations and conclusions about it. you also showed where we don't know a lot and did not jump into conclusions. you deserve a sub and share. continue the good work
@HouseofHypertrophy
7 ай бұрын
Thank you so much, welcome to the House of Hypertrophy!
@topprogramerx3143
5 ай бұрын
Here's the summery, enjoy 🙂 00:00 *🏋️ Maximizing Chest Development: An In-depth Analysis* - Comprehensive exploration of chest hypertrophy through dissecting scientific findings. - Discussion on the anatomy of the pectoral muscles and their functional separability. - Analysis of various chest exercises focusing on shoulder horizontal flexion. 02:03 *📊 Middle Pectoral Region: Leveraging Shoulder Horizontal Flexion* - Importance of leverage in activating the middle pectoral region during shoulder horizontal flexion. - Examination of electromyographic research to understand muscle activation patterns. - Evaluation of compound exercises like bench presses and their effectiveness for middle chest development. 06:09 *💪 Considerations for Exercise Selection* - Rep range flexibility (6-35 reps) for effective muscle hypertrophy. - Factors influencing exercise selection, including push-ups, dumbbell bench press, and machine variations. - Importance of training proximity to failure and managing fatigue for optimal growth. 13:18 *🏋️♂️ Maximizing Stretch for Chest Hypertrophy* - Exploration of the anabolic benefits of exercises that reach a deep stretch position. - Discussion on muscle stretch and its role in stimulating hypertrophy. - Consideration of exercise variations to achieve a better stretch for chest development. 18:08 *📈 Targeting Upper Pectoral Region* - Evaluation of horizontal pressing exercises' effectiveness for upper chest development. - Examination of incline bench pressing and its ability to preferentially target the upper pecs. - Analysis of exercise variations and techniques to effectively stimulate the upper chest. 23:17 *💪 Upper Pectoral Training Options* - Various grip widths in bench pressing preferentially target upper pecs. - Closer grips and reverse grips recruit triceps more efficiently. - Incline bench press with a closer grip may match or surpass wider grip incline for upper pec activation. 26:12 *🤔 Personalized Upper Pectoral Training* - Individual preference and perception play a role in selecting the most effective upper pec exercises. - Experimentation with different variations is encouraged to determine personal effectiveness. - Subjective sensations like pump and soreness can provide indirect insights into muscle activation. 28:02 *📉 Lower Pectoral Training Considerations* - Horizontal pressing exercises effectively target lower pecs. - Dedicated lower pec training may not be essential due to the involvement of lower pecs in horizontal presses. - Exercises like decline bench press and dips can specifically target the lower pec region. 31:27 *🏋️♂️ Compound vs. Isolation Exercises for Pectoral Growth* - Compound exercises like bench press and incline press are likely sufficient for substantial pec hypertrophy. - Isolation exercises may not significantly contribute to pec growth compared to compounds. - Programs can be sensibly varied to include both compound and isolation exercises based on individual preferences and needs. 34:43 *💡 Pectoral Isolation Exercise Effectiveness* - Various isolation exercises effectively target different parts of the pectoral muscles. - Cable and machine variations provide tension throughout different muscle positions. - Personal comfort and preference should guide exercise selection. 41:04 *📚 Critical Evaluation of Research on Pectoral Hypertrophy* - Critical analysis of research findings is essential to draw accurate conclusions. - Anomalies in study results should be scrutinized for potential methodological flaws. - Replication and validation of research findings are crucial for establishing evidence-based recommendations.
@ibodla
Ай бұрын
You are a legend
@THE_RAMALAMADINGDONG
5 ай бұрын
Exercise #1 Pec deck ...lol the 90's Mentzer HIT tapes still rolling in my head
@DuncanL7979
4 ай бұрын
I've never liked the pec deck... maybe I'm doing it wrong. My workout feels 100 percent better with cable flys as the primary exercise.
@rubke2
2 ай бұрын
I dont know why, but some pec decks felt amazing, while others felt horrible
@raulnatnieves
6 ай бұрын
Thank you this video is amazing 👏 we need to support this channel. Best detailed information.
@Rtr.AmanJha
7 ай бұрын
This channel is like a diamond in the coal mine
@HouseofHypertrophy
7 ай бұрын
Thank you so much! :)
@AhrisOsman
7 ай бұрын
On international chest day, how appropriate! Let's go 🍿
@HouseofHypertrophy
7 ай бұрын
Haha, hope the video is helpful dude! :)
@rguez2332
7 ай бұрын
Taking notes right now! I hope for a FOREARM building video soon!
@HouseofHypertrophy
7 ай бұрын
Coming soon! :)
@rguez2332
7 ай бұрын
@@HouseofHypertrophy OMGGG!!
@bruno5016
7 ай бұрын
Chest Day with a Chest Video! Super!
@KtWrldGaming
7 ай бұрын
agreed
@djjankov6667
7 ай бұрын
You got 72 studies and need a Video ? Maybe you should do a different Sport
@HouseofHypertrophy
7 ай бұрын
Haha :) Hope it's helpful in some way!
@user-he4ef9br7z
7 ай бұрын
Pro tip: Avoid doing chest on Mondays so you don't have to get into swordfights to decide who gets to bench first.
@joojotin
7 ай бұрын
@@djjankov6667 Not everyone reads studies bro.
@WalkemWill
7 ай бұрын
Been waiting for this video for so long. And now it’s finally here 🙏
@HouseofHypertrophy
7 ай бұрын
Hope the wait was worth it! :)
@amazingcabbage39
7 ай бұрын
Thanks for all the information! I always watch the entire of your videos with little to no skipping. Can you please do a quad and hamstring one? Or just thigh mass in general including abductors/adductors
@HouseofHypertrophy
7 ай бұрын
Thank you so much for the support! I do plan to have seperate videos on both the quads and hamstrings (perhaps even the adductors too, and in so far as abductors, some content are the glutes as well)
@amazingcabbage39
6 ай бұрын
@@HouseofHypertrophy still anxiously waiting
@user-od3gt6jx4r
4 ай бұрын
As someone who just started going back to the gym, I find machines are great for reestablishing the mind-muscle connection. On the flip side, I also find that they are designed for shorter people than me and so I'm already migrating to everything else now that I'm more comfortable with the movements.
@DANA-lx8cv
7 ай бұрын
Very good and detailed video! Admittedly, my goals have always revolved around having a big 1RM bench more than chest hypertrophy, but I have to say that heavy flat barbell benching for years has made my chest my best feature. It might not be the best or most efficient way to build the pecs, certainly, but I definitely find myself sore across all 3 areas of the pecs for a couple of days following a few sets of max effort bench triples and heavy singles. I''ll usually do a supplementary movement on chest day, such as an incline dumbbell press or a floor press, but my chest program is probably 75 percent flat barbell, mostly because it's my favorite lift at the gym, period. I find that dumbbell incline press hits my upper chest well and I really feel dumbbell floor flys in my inner pecs. Dumbbell floor flys right into a set of dumbbell floor presses really fries the triceps as well, if you are doing a chest/tri day. I have to track down your lat video next. :)
@johnstevens5722
15 күн бұрын
The issue with Free Weight Pullovers is the angle that the back hits the bench. The three different variations (incline, flat, and decline) give me radically different stimulus. Incline hits the clavicular pec and lats, flat is almost all lat, and decline hits the lower and middle chest with some lat at the deep stretch
@LT99_
7 ай бұрын
Flat bench, incline, flyers. That’s all I do 3x10 reps on each. I’m going to adjust the angle of the incline based on this video, thanks 😊
@SidSharma108
5 ай бұрын
Thank you so much for this holy grail of a guide
@alvatrous
6 ай бұрын
if you are having trouble with initial upper peck growth I found doing an elevated cable cross over at about just overhead level was super helpful.
@highcalibertrainers
7 ай бұрын
Your video was very helpful my friend 🙏🏼
@HouseofHypertrophy
7 ай бұрын
Thank YOU for checking it out! :)
@mickhuby8786
7 ай бұрын
Sometimes it’s hard to cut through all the different information and opinions one is exposed to and actually stay consistent. Your videos help tremendously! Hoping to see similar comparison videos for other muscles in the future.
@HouseofHypertrophy
7 ай бұрын
Thank YOU so much for the kind owrds, more to come! :)
@lucashenriques4242
7 ай бұрын
The "surprising study" actually makes sense, incline has more ROM than flat.
@jessebrown1400
7 ай бұрын
Failed to uncover the reasoning behind fly movements which is for targeting pectoralis minor which is a deep muscle and not superficial like the pec major. I like this channel but you missed on this one unfortunately and no mention of guillotine's although I will say that even the researchers probably have no knowledge of such techniques because it is fairly niche conversation.
@idan654321
7 ай бұрын
Has there ever been a study that compares a program that includes only pressing motion vs a program that only includes flies vs a program that mixes both for pec hypertroohy?
@gushernandez25
6 ай бұрын
I am hoping there's a video for glutes. I find it hard to focus on those muscles because I've never focused on this set of workouts. All I know is that the elliptical machine, skating, and hip thrusts workouts are some of the useful workouts.
@briangeer1024
7 ай бұрын
As a newbie I've pretty much only done benches with dumbbells because I want the coordination of both hands being free to move (also being able to train to failure without risking the bar falling on me). My experience certainly lines up with the data. I tried doing triceps isolation work for the first time recently and the amount of soreness is eye-opening.
@HouseofHypertrophy
7 ай бұрын
Oh, that's very interesting to hear! Best of luck with your journey!
@dynaspinner64
7 ай бұрын
I was wondering where you went since you haven't uploaded for quite some time. Glad to see you back!
@HouseofHypertrophy
7 ай бұрын
Haha, yep! This one took a while to get done :)
@dant3232
7 ай бұрын
various cable presses and cable flyes. done.
@therightman2031
7 ай бұрын
We know that extrastretch excercices are superior, but we also have classical, fundamental principle of variability of training resources and that's probably what it's all about.
@danielrogers6764
7 ай бұрын
I always enjoy these videos. Every time I see a new one I know it’s going to be a good watch.
@HouseofHypertrophy
7 ай бұрын
Thank you so much! I appreciate you checking them out :)
@KINGCHRISCHARLES
6 ай бұрын
I'll literally watch every video this long if they're all like this.
@CoachedByRoland
5 ай бұрын
There is no lover chest exercises. If You train middle chest You get all the lower chest too. I do only Chest Fly Machine (peck deck) and Incline chest press Machine. This is all You need for your chest 🎉
@billagap3213
Ай бұрын
I would agree. Seems like a Mike mentzer chest program. He also had flys and incline presses for chest. I do the same but using low inclines like john meadows preached
@loco2826
2 ай бұрын
I think that the injury risks of pec training is because of enhanced individuals not having their connective tissue growing as fast as their muscle and then ripping of
@JackTheRabbitMusic
7 ай бұрын
TLDW: lift weights 😂
@HouseofHypertrophy
7 ай бұрын
That indeed needs to be done to grow the pecs haha (although to be accurate bodyweight training can have its place)
@JackTheRabbitMusic
7 ай бұрын
@@HouseofHypertrophy 💪🙂✌️
@DeepVoicedOne
7 ай бұрын
Superb encyclopedia of chest! I've preached the benefits to both abs and serratus anterior activation from pushups to people over the years from personal experience, great to see the studies to back that up. Thanks for the plethora of information in this vid House Of Hypertrophy.
@DuncanL7979
2 ай бұрын
@@DeepVoicedOne deadlifts are way better for serratus anterior in my experience.
@DeepVoicedOne
2 ай бұрын
@@DuncanL7979 For me it's pushups (regular, or decline feet elevated), incline barbell press, OHPs and even dips (leaning forward) to some degree, but as always mileage may vary from person to person.
@chilliberry
7 ай бұрын
Grate video! I wish you add some Periodize/volum for a week for best results.
@HouseofHypertrophy
7 ай бұрын
I have other videos on those topics :) Periodization video: kzitem.info/news/bejne/qWN6zJp9rpVzgaA Volume video: kzitem.info/news/bejne/sKapp6aVaoRipKA
@Pdbiddy
6 ай бұрын
I’m waiting for the trap version of this
@vantablackecho
7 ай бұрын
Is there an ultimate guide for glutes and/or hamstrings? Or maybe a comparison between best exercises that augment sprinting?
@HouseofHypertrophy
7 ай бұрын
Not yet! But it's on the to do list :)
@patriarchmike
6 ай бұрын
Essentially, you would do well to hit every muscle at every angle, in every rep range, at every volume, in every frequency through the course of your life. Look at it like this. We have a lifetime to discover and create all of the exercises and gains that are possible. Enjoy every huge pump and each little gain and just relax. It's a marathon not a sprint.
@georgesarreas5509
7 ай бұрын
Your videos are like the old strength theory articles (now stronger by science) but in video format instead of article. Given that Greg is my favorite fitness guy I really like this channel. I enjoy learning more about the science and studies. Quick question. Is there a limit of how much muscle our bodies can gain in a short amount of time. So if I do 20 sets/week for everything and my sleep and eating are amazing. Will I grow all areas by x amount. Or if I do 20 sets for biceps and the other muscle groups 6 sets my biceps will grow more than they would if everything was trained hard?
@yoms9259
7 ай бұрын
Would love for you to incorporate training volume for these muscle groups videos. I know you´ve said in the past that you will likely adress volume in a specific video, but these videos (albeit amazing obviously!!) just feel a bit unfinished to me without adressing volume.
@HouseofHypertrophy
7 ай бұрын
I 100% understand what you mean. I will probably have content on the current evidence surrounding whether different muscles benefit from higher or lower volumes/frequencies. Currently though, the evidence is a little too thin :(
@Kuplpa
6 ай бұрын
Depends on intensite and amount of fatigue from an exercise. I wluld say if you went to failure every srt then 5-8 sets for a chest day (if only done once a week then around 8 sets). And if not so much intensity, then few more sets, but there is usually no reason to not go to failure on your working sets.
@Sweet9964
4 ай бұрын
this guide could be 3 seconds of just the words "incline dumbbell press" boom done.
@billagap3213
Ай бұрын
Maybe as the late great John Meadows said "low incline" dumbell press
@johnrayner3940
7 ай бұрын
I'm finding rev grip dumbell flat bench quite good for the upper pecs
@timgerber5563
7 ай бұрын
I have two different training days. It‘s upper/lower when I have a lot of time and know I can make at least 3 sessions per week and fully body if I only manage 1-2 sessions per week. Here‘s what I do: Day 1: - 5 sets of heavy dips (8 to 3 reps) (focusing on the eccentric part and going for a deep stretch) - 3 sets of incline dumbbell press (45 degrees) of 15 to 10 reps - only on upper sessions: 2 sets of dumbbell flies 20-15 reps Day 2: - 3 to 5 sets of deficit push-ups with 15 to 10 reps (if training at home done on yoga blocks and with a focus on a controlled eccentric and deep stretch, overall reduced and controlled tempo) - 3 to 5 sets of single arm kettlebell clean and press in the 15 to 8 rep range (great to build even strength in both arms) - 2-3 sets of dumbbell flies (20-15 reps) This alongside with some triceps and shoulder isolation work is the foundation of my push training and I really like that it’s covering all planes of motion of the chest and shoulders. As long as all prime motions/functions of a muscle are trained I think we can expect all relevant fibres to be trained as well.
@papaspaulding
6 ай бұрын
Anecdotal, but in terms of the bench I've found a 20 degree incline the perfect sweet spot as per hitting the full chest in terms of overall development of the mid and upper. I've not bothered with a flat bench since around 2005 a slight (20 degrees) incline is my default 'flat'
@billagap3213
Ай бұрын
The late great John Meadows preached about low inclines. And indeed a low incline 10-20° depending on the bench you're using and how much you arch, hits the whole chest with slight emphasis on upper part which is nice. I also do slight incline with dumbells and it's my only pushing exercise for chest along with a pec deck for finisher. I think Mr Meadows knew very very well
@KaavirSingh-rf4nr
7 ай бұрын
Finnaly been waiting for this thnx man
@HouseofHypertrophy
7 ай бұрын
Thank YOU for checking that out :)
@buddaham1993
7 ай бұрын
fr bro this is a life savior
@Egg.335
7 ай бұрын
Yes
@gabrielrangel956
3 ай бұрын
30:48 Ring Dips just activating every muscle in the upper body seems accurate lol I think it's fair to say that there's an argument for RTO Dips with the rings hung wider than shoulder width being a great overall chest builder, even the upper pecs
@chasingshangrila
7 ай бұрын
Chest day today and this video comes up 👍👌
@byrd702rebelcity4
2 ай бұрын
INSANE CHEAT PUMP = 1. Incline DB Bench superset w/Deficit push ups 2. Pec Fly using LLP’s superset w/Regular push ups 3. Flat Bench superset w/Deficit push ups 3-6 sets each combo and reps are determined by effort. Thank me later
@phralma1000BC
7 ай бұрын
nice about to hit gym within an hour and today is chest day
@HouseofHypertrophy
7 ай бұрын
Hope you have a great training session!
@phralma1000BC
7 ай бұрын
@@HouseofHypertrophy had a great session
@dertrendtrader
2 ай бұрын
For those who want so save time. One flat press of your choice One incline press of your choice One fly of your choice That’s it. No magic. More is useless.
@gregorywondergem421
3 ай бұрын
When you mention rep range for push-ups at 7:01, you said 6-35. Does that mean per set?
@BBQDad463
7 ай бұрын
Thank you for this video. You consistently present complex information in an exceptionally clear, well-reasoned manner.
@HouseofHypertrophy
7 ай бұрын
Thank YOU for the kind words!
@doggo64
7 ай бұрын
Great video!! I curious if dumbbell flyes are inherently slightly better than other pressing and isolation movements as they are the most difficult at the streached part. Eventhough all the exercises probably streach the pecs the same as dumbbell flies, with dumbbells the movement is most difficult at the start. This is just a hypothesis, but tension in initial range of motion might be more effective at growing muscle instead of performing movements which streach the muscle more (preacher curls vs incline curls study) I am curious to know your opinion on this one though!!
@HouseofHypertrophy
7 ай бұрын
I think that's a very interesting speculation! It could be the case but we don't have data on it currently. My current thinking is that decent tension *around* that lengthened position might be enough (but this is speculative on my part)
@askingwhy123
7 ай бұрын
Deficit pushups on yoga blocks & dips are doing it for me at the moment.
@KeskaNJ
7 ай бұрын
Hey, you're doing what im doing and I wanna maybe help u What if you Tried decline deficit pushups to hit upper chest by elevating your feet or raising your hips higher than your shoulders.. Bruh, that plus dips... . The Gains are crazy😅 Cause dips smash the lower chest hard plus Triceps And decline deficit pushups smash the upper chest and front delts I know you know that last part already but I had to say it anyways 😊. I know you know cause as I typed this the video voice over gave out the same advice I just typed. 😂
@askingwhy123
7 ай бұрын
@@KeskaNJ Yup, doing that, too :-)
@jaymcn
7 ай бұрын
personally ive found much better chest gains focusing on the middle and lower portions instead of the clavicular head since those parts are much larger than the clavicular portion. does this make sense scientifically?
@galinkolev5438
2 ай бұрын
Very interesting channel but don't believe in every study or meta-analysis because things are very simple- just use basic exercises with sufficient volume,progressive overload and enough food.You can find study for whatever you want but this is for "Mickie mouse stuff" as Arnold said.
@VernCrisler
13 күн бұрын
I found that my shoulders hurt after doing cable flys for my upper pecs. The solution for me was to bring my elbows closer in when performing the flys rather than flaring me elbows.. This transferred the tension to my upper pecs and lowered the contribution of the front delts. Cf., 49:34. I think the key is where the elbows are placed.
@passerby2662
5 ай бұрын
Dumbells provided me with the greatest gains.
@fenrirgg
Ай бұрын
I fell asleep two times while the video was rolling. Is there an abstract?...
@HouseofHypertrophy
Ай бұрын
46:30 Part 7: Summary :)
@fenrirgg
Ай бұрын
Nice, thanks 😅@@HouseofHypertrophy
@ilyasgood526
3 ай бұрын
I hope you reduce the length of the videos, as they are very long
@robbin4380
7 ай бұрын
could you back as well, like chest supported rows vs t-bar and free bar rows, also the importance of deadlifts and if one can use a straight bar or hex bar
@HouseofHypertrophy
7 ай бұрын
I likely will have more detailed content for the back at some point :)
@MigzMigz35
6 ай бұрын
Can you make a muscle imbalance video?
@Pclub4ever
7 ай бұрын
We also need an ab guide. While many people in the fitness industry believe, that you only need to do compound lifts to get ab, I'm not that sure. I managed to get a 10-pack and seriously doubt that I would have ever achieved that without ab exercises. But I'd like to hear your science based opinion on that.
@HouseofHypertrophy
7 ай бұрын
Yep, compound exercises won't be enough. I'll have a complete guide to abs soon :)
@Pclub4ever
7 ай бұрын
@@HouseofHypertrophy Awesome, already looking forward to that.
@cathyjennings5580
Ай бұрын
Small CHESTED SENIOR age LADIES NEED NEED NEED MORE CHEST MUSCLES for STRENGTH & VOLUME. PLEASE SHOW US. 😮😊
@Leo-li4ln
7 ай бұрын
yan you do a vid on back thickness exercises
@tumelokhasake4243
4 ай бұрын
what is the best type of push up for each muscle 🥺
@marzatomika
2 ай бұрын
What grows middle pecs? 3x per week @75% 1rm or 3 sets @ 75% 1rm, 3x per week?
@imlimpoism9260
2 ай бұрын
when doing calisthenics, i do the one that's the toughest for me, because that means the muscles involved must work harder.
@tyberius5615
2 ай бұрын
I have long arms and I always feel my pecs better on the DB Bench Press when I DONT lockout at the end. If I lockout, my triceps getting more.
@johnnespino
2 ай бұрын
For powerbuilding, I will usually start with the bench press, then some kind of incline press that has a larger ROM and then some kind of fly exercise to hit the chest a different way. My chest is super pumped and absolutely fried after that.
@NilsGamingYT
7 ай бұрын
Its just learn how to pose !
@user-ii7xc1ry3x
7 ай бұрын
This video's quality was superbly high. Such a pleasure to watch.
@HouseofHypertrophy
7 ай бұрын
Thank you so much, that means a lot to me!
@juliancuellarm.2498
7 ай бұрын
I've been waiting for this video for too long, thank you!
@HouseofHypertrophy
7 ай бұрын
Haha, apologies for the wait! Hope it was worth it :)
@therightman2031
7 ай бұрын
In dumbell bench press is path of weight question - in typical variation You have accent on arm work, less on elbows - more ARM range of motion than in barbell BP, but elbow ROM is same. Question is what variation they made in this papers, typical to dumbells or like in barbell bench press?
@user-he4ef9br7z
7 ай бұрын
Dumbbells actually reduce ROM when you use decently big dumbbells. If you need more ROM get a Yukon bar or a cambered bar.
@therightman2031
7 ай бұрын
@@user-he4ef9br7z If they aren't huge you have much more ROM, look at arm position in barbell press at finish/ (or start) position (locked elbows) and in dumbell press. No discussion about bottom position, in dumbell - more.
@mrreddead
7 ай бұрын
bruv the videos are super long could u do shorter videos so more people would watch it?
@Blaize__
7 ай бұрын
I love how this channel has never discussed anything lower body ❤
@HouseofHypertrophy
7 ай бұрын
😂😂😂 - coming soon
@goghvonjohann2924
7 ай бұрын
How do pushups involve horizontal flexion? If you don't flare out elbows you're just pushing like in a dip. A pushup is more like raising your arm in front of you. Keep your arm close to the body, bend elbow 90. And now extend your arm such that is straight and parallele to the ground. That doesn't really involve any horizontal movement like a straight arm chest fly would? It's basically just a front raise from a bent elbow positon.
@st-ok8qs
6 ай бұрын
Ring push ups are underrated. If you adapt to stabilizing rings (it is easy to adapt) it will blow up your chest. Also abs work pretty good at ring push ups.
@serebbi
3 ай бұрын
I really thought pullovers would be in the list... Its a killer exercise (supersets) to finish the workout! **EDIT** Its there, nevermind!
@the_notorious_bas
4 ай бұрын
IMO, the best point you brought up was the section about individual differences. I've always been pretty strong in the triceps. No matter how strict I perform my presses, they always tend to take over the work from my pecs. Lately I only perform 3 cable isolation exercises and I experience a much better connection and DOMs.
@DanglingTowers98
7 ай бұрын
Push ups should be a staple in everyone’s routine. So much u can do for push ups, I can rep 225 for 4 on bench. I told myself, I’m done with flat. I’m gonna do dumbbells and push ups and machines.
@anteeantee8144
4 ай бұрын
to be hoest i feel my chest the best in regular dips the whole chest i get a stretch and contraction that no bench could ever do for me but the might just be just subjective cause of my build or better mind muscle connection during the dip
@THESLlCK
7 ай бұрын
My upper pecs cast a shadow over my lower pecs, specifically where they meet there’s a distinct line 😢 how do I fix?
@AurochsVarange
7 ай бұрын
Can you do a video on training density? For example, studies usually show that it's best to rest longer for maximum hypertrophy but this is when you equate volume. But with the equivalent volume low rest periods would take like half the time as long rest periods for a workout. So based on this, someone who does low rest periods could do a lot more sets in the same amount of time. So is more dense training with less set quality, but more total sets near failure, superior or inferior? I find it hard to believe that, for example, 3 sets of curls to failure with 3 minutes rest is superior to 5~ sets with shorter rest periods that takes the same 10 minutes. Sure the 3 set group will get more reps in those 3 sets, but they get 2 less sets so it's unlikely they will achieve more stimulus by getting to failure 3 times versus 5. To me it just makes sense intuitively that supersetting or giantsetting (with antagonist muscle groups) and making my training more dense will result in more gains because I get more volume in the same amount of time. But study bros always say that it's better to rest 3-5 minutes and get as much quality out of every set as possible. Have there been any studies where they equated gym time instead of volume, and then had a group try to squeeze as much juice out of every set as possible with longer rest times and the other try to squeeze as much juice as possible out of the time they're given? I feel like density is overlooked in this sense, let's say Person A did 10 minute EMOM of pushups to failure and Person B did 3 sets of pushups to failure with 3-5 minutes rest so they both took 10 minutes. Person A might get like 100 total reps, and person B might get like 70 total reps assuming the same rep max of pushups. Person A gets more total reps, and because he's got less rest his reps are actually closer to failure on average, so the ratio of 'effective' reps is skewed in his favour too. How can more rest be superior to more volume in the same timeframe? It seems like more rest is only better if you have a limited amount of sets that you're sticking to no matter what, IE you have only three sets to work with but outside of this limitation it intuitively seems like maximising volume within a timeframe through supersetting, low rest periods etc is superior.
@thegamingampharos5798
5 ай бұрын
was there a reason/lack of study behind not including the incline dumbbell press? I have found it to be a staple workout in my chest day when performed at a 30 deg angle.
@formdoggie5
6 ай бұрын
Thats not how the upper pecs work. Look at the angle of the striations -- move in the angle of striation. Its not simply pressing -- you need to move from low to high, belly to eye. If all you do is reverse grip an press in a straight line, you're going to get the same straight line effects -- also known as the mid pec. This is likely also what is causing the conflation in the data.
@sergemarlon
6 ай бұрын
My New Meta workout: One-Armed Barbell Floor presses. I start laying under the barbell on my chest and press while rocking left to right in the rep to maximize stretch and squeeze. Failure lands you in start position for other arm. Then I roll out at the end. 😅
@gabriella6299
4 ай бұрын
……. Well I’ve just always done pushups …..
@Salaryman_
2 ай бұрын
Incline dumbbell chest press seems to be the most popular choice among bodybuilders including CBum, when asked for essential exercises.
@billagap3213
Ай бұрын
Very very true. In everyone's top ten incline dumbells press is included. And as the great late John Meadows preached low inclines are super. Hit the upper chest but also hit the entire rest chest. So maybe a low incline press is all we need for chest??
@indicapot4874
7 ай бұрын
Inclined db,cable fly,decline db,machine flys great pump.
@happycompy
7 ай бұрын
The presentation on your videos remains unmatched. As a content creator myself, I am absolutely floored by your editing and graphics, and I have no idea how you do these videos on a consistent basis while maintaining such high quality. You deserve a million subs.
@HouseofHypertrophy
7 ай бұрын
Thank you so much for the kind words fellow content creator, they mean a lot to me! :)
@Orlandofinesse2tymes
5 ай бұрын
I started at 140lb for my max in bench press, and it took me 8 months for me to get 220lb by only using bench press
@coachk2450
6 ай бұрын
A 50 min video is def helpful but you may want to consider getting out of the weeds in some areas for the sake of time. Especially given the overall conclusions. The sections named and time stamped is excellent. A more advanced lifter might want to skip to the summary to see if the rest is for them.
@lefi1402
7 ай бұрын
When i do machine benchpress, laying horizontal, I often feel like a little snap in my elbow throat. How can I avoid that?
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