FAT LOSS & Bodybuilding Secrets: Get Big Chest Muscles & Pecs

[kidintree]

aahhhhhh

[BIGDADDYJOHNSON27]

He looks like a mix of john cena and mark walberg

[zekethehungarian]

john sena

[Ezoxx]

you know very much and have a perfect body dude! ;)

[Nintendodude1994]

The left my left...YOURE right.

[bjaur]

AAAAAAAAAAAAAAHHHHHH!!!!!!

[flipgangsta1]

hahahaha

[mate1k0]

it's like you drink beer or cola.... AAAAHHHH :)

[speedtec2000]

Perfect Form!

[empire562]

do you have to arch your back because ive heard many times your not suppose to use your back at all:)

[Sir0wnzAl0t]

this guy's fking huge for a natural.

[medofaris]

bhaaaaaaaaaaaaaaaa

[bboy0610]

umm when you paused the bar at the bottom was the bar touching your chest? is it suppose to? i heard it should be like a fist away from your chest thats the closest, any closer and your putting more stress on your front delts... Also you mentioned Reach fatigue, does that mean if u reach your fatigue on flat bench dont go to incline or decline on that same day your training your chest?? i hope thats clear lol

[94jettameowpsst]

good form, however, you sound like Peter off of Family Guy when he hurts himself >.>

[Benayrsty]

hahahaha!

[larmeh]

hahaha yeah, i knew he sounded familiar!

[buybulkwhey]

good form!

[untaintableundies]

Groaning is essential. lol

[TBCMOBB]

NICE JOB!

[earthmagekl7]

wow im retarded i thought bench press was all about the arms

[CodyJohnson88]

for some people it is, if you have a bird chest and its hard to build most of the pump will go to your arms

[xM4DM4X]

ill partly agree, but that is why you arch your back to focus it on your chest

[ChesterDoraemon]

stop lifting baby weights

[jcdent798310]

Hey it's John Cena!!!

you sounded like you were in a porn movie...

but on the real (before ya'll start wit da negatives,) yo technique really helped keep it up man.

[Mojahideen]

arrghhhhhhh....ohhhhhhhhh...ar­rrrrhrrrrrghhh

[randomperson4583]

lol, so many people think this makes you "stronger" my friend's mom is a CSI and took alot of courses in human biology. The only thing building muscle does is increase resistance. Muscular people may, yes, be strong, but alot of em cant win arm wrestles or lift heavy stuff as someone who is just plain strong. I dont know how to increase tendons but it would be a good idea to find out.

[Marlboro1337]

are you serious? you think someone who deadlifts 500lb is 'weak'? what exactly is strength other than the ability to contract a muscle against resistance? and notice, this is exactly what you do when you lift weights. go watch a Strongman competition. those men lift weights and they are strong. your friend's mother isnt the only person to have taken courses in biology. arm wrestles are also more to do with rotator cuff strength than actual bicep strength.

[randomperson4583]

Yes i know these men are strong cause they do build some tendons. But its really true, you can be stronger without building resistance. I dont know how though ill have to look into it.

[GabrielsDeath13]

its about intimidation.

[112bhoy]

ok i just started doing bench press i onlt weigh 8 odd stone and i press 30kg 3 sets of 10 and it dose get hard to lift near the end i do all the things he says but it dose not work my chest i get more of a workout from push ups can someone help me plz.

[hoosyerdaddie]

Just keep it up and have patience. When I started, I did 115 pounds, now I'm up to around 265 without caring at all about max numbers. I haven't maxed in two years. Pushups are really good, and there are different variations to target the different muscles. If you feel better with pushups, sticking with those should be fine, maybe throw a loaded backpack on for more resistance if you feel like it. If you have a bit of imagination, you'll never need excercise equipment to excercise!

[112bhoy]

thank you.

[doubleg35]

the bench press is the best excercise even franco columbo said that all other exercise are just fluff..for my workout i do 8 sets of flat, then 6 with close grip for inner, 6 wider grip for outer chest then the same for incline and decline my chest has gained alot of gains this works very well for me and triceps have gone over the roof...hardcore training like the old times..

[TMANNTYLER666]

his muscles say he knows what hes talking about

[alchemon]

A lot of power lifters slightly arch their back. The incorrect method is thrusting your entire pelvis, legs, and back upward.

[Steve25Dutch]

thanks buddy

[JoelCharron1991]

my fore arms hurt more then my shouldersdo aftr i bench press?? i work my for arms more...well thats what it feels like

[mmbosu]

i knew i wasn't donig something right the arrrrggghhhs and the oooooooooooooohhhhhhhs, does it mattter which way you do them

[mopannu15]

are u actually supposed to arch your back? i hear from ppl ur not supposed to...

[shikell2413]

yea my football coaches tell us not to

[CollegeLoheart]

yea my football coaches tell us not to

Tells us not to what?

[shikell2413]

that was supposed to be a reply to mopannu15. He said he heard that you werent supposed to arch your back

[CollegeLoheart]

ohh i see o things

[wohoo111]

ahhhhhhrr......oooooohhhh..ahh­hhh LOL thank you for the video it really helped me out

[BasePlug]

lmfao, "Ooooh"

[football65mactruck]

My shoulder sometimes hurts after a bench press... is there something i could be doing wrong?

[frankwhitebiggie]

Maybe you're bringing the barbell down at your upper peck that involve your shoulders a little to much. Try to bring the barbell down at the middle section of yours pecks.

P.S: when you do pecks you are always training your shoulders a little bit

[football65mactruck]

Thanks, Ill try that

[2s7a2m7]

my inner elbows hurt like hell after bench pressing how can i prevent this? please help me :(

[adzbuh]

well 4 a start r u locking your elbows at the end of the movement cuz that wld explain it mate

[2s7a2m7]

wow thanks

[Jonthan33]

Dude's a badass. Nice video thanks!

[arethosemyhands]

aaaaaaaaaahhahhaah...i say he sounds exactly like taht when he is taking a big cock up his arse!..uuuuuuhhhhhh...aaaaaaaa­aaaahhhh

[saylarr]

guess you know that from personal experience aye. oh dont mention it either!

[adzbuh]

aaaaaaaaahhhhhhhhhhhhh oooooooohhhhhhhhhhhhh fuckin hell id piss myself workin out nxt 2 him in da gym lol!

[Darkstar2520]

thats 185 for sure ware did 220 come from

[pliskin543]

OMG Work on your calves like looking at womens legs lol.

[Sir0wnzAl0t]

dude... are u freaken serious? this guy is freaken ripped man! he has 3% body fat.

[sabio101]

he has good form but idk if he breathed while bring it in then pushing it out. He's still pretty tank tho he did 220 like nothing.

[timebomb15]

220??? that's 185 (2x45's, 2x25's, 45lb barbell)

[sabio101]

k close enough lol you don't have too get so jumpy lol...

[timebomb15]

Nah, I wasn't jumpy. I was just telling you. lol

[UFCBoy19]

220? just shows how little you know. GTFO. its 185

[Sir0wnzAl0t]

john cena!

[saynomoreibu]

the guy on the video? if so, i dnt think thats cena

[Sir0wnzAl0t]

lol i was kidding lol, but he does look a lil like Cena.

[saynomoreibu]

haha yea he does look like him abit

[LKSS100583]

LOL...the AHHHH's and the OHHHH's!

[yammer123]

good instructor, i used to have my feet straight out at chest level now after watching this video i realize that your feet should be on the ground, Thx m8

[joaking66]

he always does AHHHHHHHHHHHHHHHH in all his videos

[fakenphoney]

very good video, great shape bro.

[davidcrowlands]

PERFECT FORM!

[deereboy76]

yeah until the weight sits on your arched back pushing your spine into the bench. you guys are fucking idiots. powerlifting and doing chest exercises to build buscle are so far apart from each other its rediculous. no arch will give more full range motion for the pec arched back is for powerlifting trying to push the most amount of weight in the shortest amount of length of the push required. benching for chest growth is a waste dumbells quit being pussies and bouncing it thinking youll grow

[gymclassrocks]

your not suppose to arch your back it puts way to much pressure on the spine

[rayden85]

No. How would you get pressure on the spine? The pressure is on the shoulder plates.

[marpoq]

so you're supposed to breathe out when you push? is that for every exercise? people have been telling me to breathe in when you push o_o

[gerald5green]

yes... exhale while pushing

[abbie1848]

hello.... mabuhay... i start gym at 35 yrs old last september 2008... is it possible to me to build my muscle at this old age? hehehe...what suppliment do i have to take or brand of whey protien? thanks..

[Prvtruls]

Only 35 Years old?

My dad is 52 and started going to the gym about 1 year ago and hes a fucking beast!

You should not have any problems at all.

[256kingkrunk256]

whoa! im 210lbs and i reached a plateau at my 3 rep max bench press at 315 and i've been stuck there for 5 months! i just tried "squeezing your hands together as if you were using dumbells"

.........................

after 1 month of working out this way, i finally broke my plateau and did 3X325!! i know its not much but its a victory for me!!!

[pimpincracka1226]

how many times are you supposed to actually bench a week when you actually do other workouts like dumbell press and get on machines that work ur chest shoulders and triceps?

[bodychecked]

respect to u man thanks for the tips!!

[jacobdishmon]

ilove it when im sore cause i can tell that im workin my muscles

[kickenwing30]

for a guy of that size, is it really neccesary to be exhaling so violently? its only 185lb

[mycatisromeo]

Should I be stretching during the days after chest exercises when my pecs are still sore? Or should I not stretch them? They usually sore as hell for the first 3 days.

[Skymore88]

i suppose u're a beginner.. that happened to me when i first started working out. i don't even think u should be working out the specific muscle group if u're still sore. u gotta listen to ur body sometimes. but light stretching would be fine. have u ever tried fish oil? i recommend taking fish oil to get rid of ur soreness. it works like magic.

[mycatisromeo]

i've been lifting for about 3 years (2-3 times a week) Nobody ever taught me to squeeze my pecs together as if you are using dumbells. I can bench about 225 X 5 until I followed that tip. I used very strict form and a lighter weight. I've always been real sore - even up to 6 days after! I'm allergic to fish oil - makes me sick as hell. I do have pectus excavatum and a medical history of "low-blood-oxygen" thanks to it - I wonder if the lack of oxygen is making it harder for my muscles to heal.

[Skymore88]

whoa! that's kinda scary.. isn't that the hollowed chest kinda thing..? have u tried eating some leafy greens? i heard from my buddies they help increase the oxygen level in ur body.. idk, ur case is kinda different but i really recommend u to take supplements and eat leafy greens.. hope that helps

[mycatisromeo]

thanks for the huge tips, tonight I followed your routine (slower reps and focusing on squeezing my pecs on the way up with the technique you mentioned). I worked 'em real good! I could feel the burn alot better during the reps and between sets!

Thanks very much!

[slalom987654321]

haha that was good... breathing noises were kind of awkward

[mateor09]

do you girls think this guys to big?

[deereboy76]

benching with an arch is a powerlift not a chest builder

[Schwarzalbenheimen]

Benching with an arch is how you bench. Or feel free to give an explanation as to why you're right.

[deereboy76]

yeah for a powerlift not to build your chest. if youre looking to build the chest dont even bother doing flat bench its a compound movement and only effective in isolating the chest muscles if your feet are up. i know how to bench and do so with an arch but its titled chest builder

[Schwarzalbenheimen]

Sorry, feet up on the bench isolates the chest muscles? That makes no sense at all. And show me someone with a big bench press (or powerlift, as you like to call it) who doesn't also have a big chest.

[expatinasia]

feet up? I've never, ever, anywhere, met someone who would advocate that. it just isn't done.

[L92DOutKst]

well u are not supposed to keep your beck flat on the bench

so u are supposed to have it arched a little so u dont fuck your shoulders up

[xb100]

down breath it in OOOOOHHHHHHHH

riiight

[dyunior]

gracias!...ahhhh...

[manicbassa]

Do you have to make silly noises too?

[quincy965]

i think so

[qd43]

Yes then after you're done you have to watch a DVD of a guy jizzing into another guy's butt and drinking it out with a straw.

[BIG3TECH50]

qd43, congratulations, you're a fucking moron!

[hunterxl1]

i bet he cant even tie he's shoe laces :D

[slayerguitar]

do you arch your lower back?

[RogerThat5891]

he seems like hes getting intimate deep pleasure from all that lifting

[rbhardwaj1978]

i just wet myself with pre-cum watching this video - I am blind - LOL!!!!! Aaaaaahhhhh! Uuuuuuhhhhh!

[singcurt]

Good . But I lost over 30 lb in one month using weight loss plan from LSWEIGHT(.)INFO

JESUS? RULES!!!!!

[rewindz]

koldzstone thats very sad if you actually got a stop watch and did that

[shivboy89]

AAAHHHH

AHHHH

OOOOOOHH

EHHHHHHHH

[Timb0tr0n]

DOWN UHHHHHHHHHHHHHHHHHHHHHHH

[Ngindang]

like john cena

[Koldztone]

The funny part of this video is the "3-1-3" tempo...if you get a stopwatch, he spends 1 second and 2/3rds going down, average, and about 1 second to lift, so it's bullshit....

Always lift by exerting the maximal contraction you can, get as much tension as possible, for a smuch as you can endure it, and lower by slowing down enough to keep the tension level close to maximal for a smuch as you can endure it.

[Koldztone]

If you don't feel like it, then lift with the hardest contraction you can, trying to lift as fast as possible, and lower in as little time as you need to get that tension level, so if you can lower in 2 seconds and also in 3 to get maximal tension, go for the 2 seconds and save up energy for more reps or more weight.

[28ijunior]

you sound like a ucking fag oooooooo ahhhhhhhh nd lift oooooooooo ahhhhhhhhhhhhh

[111Sikunt1111]

hows does a better body mean a better life?

[Siebelt07]

Because you get chicks!!!

[Westernforce3]

lol i couldn't stop laughing when he exhales. funniest noise i have ever heard. sounds like some sorta lame porno. i understand y he makes them though

[totsrule57]

lol wtf is he making those noises for?

[scousemouse1978]

to emphasise that you exhale on the lift

[Ssethi13]

ahhhhhhhhhh ahhhhhhhhhhhhhh ohhhhhhhhhhhh ahhhhhhhhh

[JelleisOK]

oeehhh, aahhhh.....????

Dude, forgot the most important question: Do you bench press for STRENGHT or for MASS of the pecs? IF you want maa, do dumbell and incline presses. If you want to lift as much as possible, use the technique shown here. But when you want to lift as much as possible, I suggest a more explosive style; lower the bar fast but controlled and explode on the way up.

[mastermation]

u watched gearges st pierre training vids didnt you? i do something similar to the rich franklin workout while interpreting the gsp way of controlling the bar on the way down and exploding up

[StillLifeStillDeath]

I thought 5x5 was the best bench routine.

[tatatamaya54000]

at least , he is a successor

[fatherPAZUZU]

nice.but why the heck is he moaning for ?

[RajjaNvAJDERS]

You will not gain any strength at all by doing 12-13 reps in the bench.

[cashman133]

how many reps should u be doing then?

[RajjaNvAJDERS]

By 4-6 reps. If you do that, you will build muscle and gain strength like a fucking horse!

[ArnoldisMyNigga]

i believe you should do all rep ranges to gain the most strength 1-3 4-6 8-12 and above that 2. just make sure you do all of them. dedicate each workout fo x amount of reps. Variety is key.

[howertony1]

I hold my breath through the entire movement, whats with that gay breathing you were doing. Get more power by holding your breath, fill your lungs with as much air as possible and hold it in and feel the pressure. It works.

[pimpinkarlo]

dude if u dont breath while lifting that can fuck u up really bad internally

[howertony1]

I have held my breath for years...what damage are you talking about..

[powematt]

mostly the increased blood pressure to the brain can cause arterial bulging or an aneurysm. chances are you'll be ok but i wouldn't risk it. Plus it helps at the top end to finish the press.

[sin1st3rkilla]

you're supposed to breath while lifting, if not it can be bad for you

[brndncraven]

yeah dude your stupid u can get alot of power by holding ur breath for like 1 rep but if u do more than that its easier

[howertony1]

you dont make sense fucktard

[brndncraven]

yes i do fucktard if you do one rep holding your breathe u can do alot but if u try 10 reps holding your breath ur gonna get like 3 but if you try to do 10 reps with breathing u can get all 10 so hey fucktard go fuck yourself

[GuitaristJesse2442]

yer mate.

holding your breath is really bad for blood pressure.

and if you hold your breath your obveously to weak for the weight your lifting

[ArnoldisMyNigga]

no you will never hit your max without holding your breath. everyone holds their breath just depends how many reps you are doing. every powerlifter and bodybuilder uses this technique it helps to build muscle. i hold my breath when i do 4 or less reps with heavy weight.

[ArnoldisMyNigga]

brndcraven is right howertony probably doesnt even lift weights.

[grandwizard444]

your a fucking noob with a big mouth, hold your breath? you could crack your sternum and punture your bronchial tube you twit. not when you get into heavy weight youll end up in the ER or dead

[SmittyxXx007]

So true. I try to breath when I do it b/c I tend to not but I try my besy to breath when I do it. But yeah that's true.

[awazha]

i like wht hes saying about techniques.. the lil arch in the back and the feet firm on the ground.. nice and tight like spring..

[speakoveryourself]

How much is your book?

[SINGLEGUY18]

DUDE fuck hell how u get so big man FUCK OAth man so strong man LOLZ !

[matthewsniffen16]

Mmmmm.... i love donuts and brownies.

[zunypogee]

thanks man... your video helps a lot.. hope u can make some workout vids easier... thanks

[pacaboy44]

aaahhhhhhhhhh...uuuhhhhhhhh.aa­ahhhhhhh:D:DLOL!

[sin1st3rkilla]

lol you beat me... i was gonna post the exact same thing lol AAaarrrrrrrrrrg!!

[DarthTwilight]

there are two reasons you shouldnt arch your back. one, obviously you have the chance of injuring yourself, two, youre using other muscle groups to help "cheat" the weight up.

[DokolaAaddenzo]

1) Don't agree

2) Yep it involved lats and reduces range of motion. Something power lifters do, doing it this way IMO will not neglect any muscle group it will just allow for more weight to be lifted.

How many flat back bench press competitions are there any way.

[coronjolio]

JOHN CENA >?

[kckillbill1]

There were a lot of unnecessary negative comments present which I think isn't needed. I would much rather hear a solution that to what the guy was illustrating. Anyway, I tried arching my back for a few months now and what I realized is that intensity is focused even more on the chest muscles. I haven't had any problems with my back, which would have been in pain by now.

[lewister77]

hahaha dumbass

[undermyradar]

dont listen to this asshole u should NEVER arch your back it puts pressure on your vertebre. also, why the fuck is he making those weird noises benching 185?

[Jaja154]

although this guy is a douchebag, a lower back arch is natural and healthy for you spine.

[Purplefizzz]

it also makes it really easier, like when not arching my back i can only do 275 but when arching my back i can put out close to 315 i know it sounds weird but im for real

[Xone7]

Dont you put yourself at risk of injury when you arch your back?

[hakusho1]

no if u dont arch ur back ur chest isnt getting the full workout. i've done it for months and my back is fine.

[swissarmy7]

gret advice. But you know the typical egotistic clown will forget everything by the time they reach the gym with there spotter friends who seem to get a good workout as well simply from spotting.

[scorpio1066]

so just to clarify - its more about keeping the muscle being worked under constant load paying attention to the eccentric instead of just allowing gravity to lower the weight which wastes the lowering part of the exercise?

[fatlosslifestyle]

Thats right my man. Actually some studies I have read and my own experience says that the negative part of the movement allows for more of a controlled tear down of the muscle than the concentric. Really try to push the fists together on the negative. Remember, to check your ego at the door and lighten the weight. See ya around, Darin

[kideaz]

Excellant. One of the only videos on this site that shows proper technique and form. Great work.

[FizaAn]

cool

[Castillo2299]

nice :)