Chest Exercise for Chest Workout: Incline Dumbbell Press

[sebainccp]

Vince, how do you get muscle to fill in the middle part of the chest??? I have a V shape at the bottom of my chest and been having a hard time 'filling' that part in. What are the best exercises??

[VinceDelMonte]

@sebainccp Sounds like you're doing a lot of pressing movements. Try weighted dips (focusing on the chest) and cable flys to stimulate more muscle fibers and hit that peak contraction for the pecs.

[MrRegCor]

Vince, how many sets, how many reps in each? Normally when I bench with a barbell, besides the warm-up set of ten with light weight, I do 3 sets of 10...or try to get 10 out of the last 2 sets. Another question, to build, I start out with lighter weight, then progress to the heaviest for the last set.? Thanks for any help.

[VinceDelMonte]

@MrRegCor The rep range is relative. Shoot for 40-60 seconds time under CONSTANT tension if you want to build muscle. Never let the tension off the muscle and you'll see growth like never before.

[nicklofton]

great tip about locking out the abs, thanks. but correct me if i'm wrong, isn't it better to turn the weights inward at the top of the extension and while trying to squeeze the dumbells together?

[VinceDelMonte]

@nicklofton Nick, that's a common misconception. The force of the weight is toward the floor, so by turning the weights and trying to squeeze, you actually relieve the tension on the muscle and make the exercise at that point useless. Finish with the wrists over the shoulders and you'll keep tension on the target muscle for better development.

[poposisa]

I was taking the dumbells very low, and I injured my shoulder :(...When I return, I'll get myself a personal trainer...

[VirtuosoVentura]

Great stuff! Thanks for the advice.

[andyblake83]

Thanks Vince =)

[gardenburger]

i agree with ya Vince, thanks for helping me understand it better, great video.

[TheEbopallday]

Hey Vince what would you reccomend doing freeweight bench press or the dumbell??

[VinceDelMonte]

@TheEbopallday Both. Incorporate both.

[JulienMV]

@VinceDelMonte on what do you base saying he should incorporate both? have you seen his training? or his objectives?

[noskcirre083190]

Now your really proving something :) Im starting to reLIKE your videos

[skullkiller123]

Im sorry vince what the hell is your deal with false advertisement, "Want to gain 12 lbs of muscle in the next 21 days? Go here:" my lean gains over a year are around 13 pounds and most pro body builders get near the same, Why advertise that shit and drag your name threw the dirt.

[g3Rb1n0]

@skullkiller123 Because he wants to make money, duh.

[skullkiller123]

@g3Rb1n0 Yea but honestly even idiots no its impossible to gain 12 lbs of lean muscle in 21 days unless your on roids and eating like a mother fucker and still wouldnt get 12lbs of muscle.

[ako541]

@skullkiller123 even on gear it'd take more than a month to even notice slight gains haha

[skullkiller123]

@ako541 Exactly what i said...

[VinceDelMonte]

@skullkiller123 It all comes down to your DEFINITION of "muscle". I define muscle as "fat free mass" which consists of glycogen, water and dry muscle.  I agree, it's impossible to gain 12 lbs of dry muscle in 21 days. That's NOT what is being said. Please read before you bark.

[g3Rb1n0]

@skullkiller123 Its possible with steroids, or he's born with supergens but if he was he would have been like Ronnie Coleman orso :D

[sg72792]

@skullkiller123 if you are new to lifting, your body will gain muscle faster. its not false advertisement

[skullkiller123]

@sg72792 Are you dumb..... no one in the history of body building has gained 12 lbs of muscle in 21 days, also no the fastest way of gaining muscle is threw memory

[sg72792]

@skullkiller123 Nope, Im speaking from experience. I was just under 170 November 2010, I trained at got to 203 by August 2011. I believe thats 33lbs... and now you'll say " oh I bet most of that is fat". But nope, I went from 14% to 10%. you mad bro? If you do everything correct, diet, supplements, and training. your body can put on up to 4lbs a month. now not saying you can gain 4 lbs every month, but your body has the ability to.

[skullkiller123]

@sg72792 Mate i stopped reading after you said 33lbs gain in that time lmao, your honestly a joke you must be a fat child behind a computer because any seriouse bodybuilder will tell you what i did most people gain 12 lbs of muscle a year let alone in 21 days, fat does not count as muscle either. Ive been training 4 years? trained around 5 - 6 days a week i was even featured on kris gethins workout for my gains, your full of shit now stop trying to talk big because you look like an ass.

[sg72792]

@skullkiller123 I dont know if i should feel insulted or not...clearly if you look at my videos I am not a fat kid. ya Im im still a 6 foot 3 skinny as hell 19 year old. and adding 33lbs to my frame doesnt look like much, but its something right. Stop taking away vinces and my accomplishments dude, if anyone is looking like an ass...its you.

[VinceDelMonte]

@skullkiller123 Hey bud. You didn't read the article did you? Because you're completely making a fool of yourself assuming.  Every time you comment, it's something negative so I'll be BLOCKING you after this. You're clearly not here to help others. I hope you find what you're looking for on someone else's channel. Goodbye.

[ddayfitness]

I'm confused to with you saying not to arch your back on the chest exercises. I was taught form on most exercises to have a slight arch in your back. It protects your shoulders and engages the muscles more allowing you to get peek contraction. I seem to remember you saying this in some of your older video too? I could be wrong.

[VinceDelMonte]

@ddayfitness Yes, you're wrong. Arching your back is dangerous and causes you to lift weights out of your ability - leading you to have to RECRUIT your shoulders more than chest.  LOCK YOUR ABS DOWN, NO ARCH and you'll work your chest more. Leave the arching to the professional powerlifters. Unless you've been coaching by a pro powerlifter, I would not recommend arching.

[CherPsKy]

@VinceDelMonte Check Victor Costa videos, otherwise he recommends...

[taurianfontenettefan]

@VinceDelMonte I agree with this guy Vince. Ive heard other advice that you should squeeze your shoulder blades together and when you do arching you back a bit kinda goes hand in hand with that. If thats wrong and keeping a flat back is right then why does arching my back a bit not kill my shoulders like lying flat does? Just looking for your perspective on this.

[hifrommike65]

@VinceDelMonte Totally agree. I screwed my back up trying to arch it. Listen to this guy.

[only1mon01]

im quite confused, isnt it better to maintain the bench around 35-45 degrees? isnt adjusting the bench like in the video put more work on your shoulder and not in upper pecs?

[VinceDelMonte]

@only1mon01 No. The force of gravity is still over your upper pecs IF you don't arch your back.

[ancctech]

@only1mon01 You must have missed what he said in the video. Delmonte explained why he chose to set it at 70 degrees. Wow!! Okay, I done.

[nemen91]

7TH!!!

[SuperJonny7]

good video, but what about your shoulders? i find this particular exercise is just as much as a shoulder workout. do you recommend combining shoulders and chest in one workout?

[VinceDelMonte]

@SuperJonny7 If you feel your shoulders while training chest, drop the weights. Learn how to squeeze your chest from the bottom BEFORE pressing. You simply are not INITIATING from your chest.

[taurianfontenettefan]

Vince, whats all this dont arch your back stuff? Dont you have to arch your back to engage your chest fully? I spent years benching with a flat back and I always wondered why my shoulders got hammered. Then I read about proper form and the guy said what I instinctively wanted to do, which is arch you back. Maybe not to an extreme but with a little arch my chest is doing the majority of the work like its suppose to. Maybe Im not understanding what you're saying.

[anglicantian]

@taurianfontenettefan

If you want to be stronger in the chest press, yes, I hear you should arch your back. If you just want to build muscle, tension is important, and you should just focus on squeezing your scapula, I hear.

[taurianfontenettefan]

@anglicantian I read you should do both to engage the chest and take the shoulders out of it.

[danialnrhsm731]

oh yeah!!first viewer and commentor..that wasn't even spelled right...

[MusclePimp]

12 lbs of muscle in 21 days???Is that even possible with steroids??

[VinceDelMonte]

@MusclePimp Again, please READ the article to understand how this is possible. Over 6000 users have already suspended their disbelief.