Weight Lifting Exercises for Beginners : The Vertical Chest Press Weight Lifting Exercise

[omegaquod]

EXCELLENT TEACHER!!! Good video.

[thunders2020]

anything more is too much endurance. Is endurance a bad thing?

[1dominator1]

@thunders2020 depends whether u wanna increase weight, lower reps to build strength. endurance is like fitness i geuss.

[23RAIDa]

the vertical chest press is just a lazy way of doing the bench press.

[GenXUnderground]

@23RAIDa it's quite the same, only when you bench you lie on your back and they both pretty much work out the same area (notice this vid is for beginners)

[NvrSettle]

Wow. He has such a lovely voice. Wish he was my trainer.

[Xiantez]

I don't like how he says "Anything less, doesn't do anything for you" That is inaccurate. If you are strength training or bulking most professionals do 8 -10 reps, they just use heavier weights. However if you are new to building or weight training then 15 reps should be fine.

[GTisTopGear]

@Xiantez he said it was for beginners!

[sh1tpickle]

@Xiantez 8-10 is still too much for powerlifters buddy

[alonsomilon1]

is there any difference when breathing i've always breath in when pushing up not when comming dow doest it really matter the way you breath ? just curious

[uglybob92]

@alonsomilon1 breathing out while doing any exercise helps your core muscles

[TheHockeyplayer4eva]

" anything more gets too much endurance" if you do go for a longer time will it descrease muscle build?

[KraftTV]

@TheHockeyplayer4eva For a beginner, you're looking at doing 10-15 reps. But if youcan do more comfortably, then go for it.

[anjet148]

i wish he was my persnal trainer!

[iCgalz]

yeah if you wanna look like a 10 year old child on steroids do 15 reps... if you want mass and strength gain do 6-8 slow, solid reps.

[bambarby]

i once went really heavy on this machine and hurt my abs wtf.

[mario68079]

whats the difference between grabing the pad this guy is grabing or in the lower pad.. does the lower pad wokr your upper chest?

[tomaslong1]

good!!!!

[DrewBreesMVP9]

10-15 reps? this guy training men to grow clitorises. Lift some heavy weights and focus on lower reps than 10. More reps to build muscle is a myth

[bogdanarny]

@DrewBreesMVP9 you're right man

[montelka]

AND THERE YOU ARE DONE????

that's just the beginning!

[greiper]

if you don't go too heavy you won't grow so what's the point?! O-o

[LokiNTB]

If you go too heavy you may hurt yourself or just tire, you need to maintain the workout long enough to break down muscle structure, then it grows back stronger

[kumar01234]

there is a difference between going heavy and too heavy. if you go heavy ya you will grow ur muscles or get it more tone. if you go too heavy you wont grow ur muscle you will probably have some muscle injury or some muscle tear or something like that.

[Constantine310]

u should know what too heavy means if u cant do more than 8 its too heavy,,,

[worldofmig]

@greiper dude.. are you stupid or something? you will grow even if you are lifting 1 kg. it will just take a hell of alot more time. There are no reason to take heavy weight, unless you are trying to look like a bodybuilding moron

[suprempuk]

@greiper too heavy causes damage to your body

[piratelord99]

If i wanna work inner chest, would i put my hands closer to the middle?

[munificent1000]

im sooooooooooooooo confused!!!

wats the different between a rep and a set??? plz help!!

[Farcry437]

Why is it called vertical?

[RonMeijers]

Cause it aint horizontal.

[xNinjaBeanerx]

@RonMeijers lol WIN

[Jamaycon]

Free weights are more difficult in my opinion.... so machines kinda help keep the balance... 2 months ago when i started i dont think i`d have done much without the machines, so i stick with the idea that machines are for beginners, only when i got more confident i started doing more of the free weight stuff...

[dxvanedf2]

Nope. You're the one who's confused ma'am. Machines are less intimidating because they're only designed to do one exercise. Beginners are confused about which exercise to do when they see free weights. they're also easier to use because they're on a fixed path.

[dxvanedf2]

Beginner sshould be doing basic easy exercises with machines not free weights brother

[JakobHarquail666]

What's wrong with going to the max? A lot of these videos say 10-15 reps but I have been going until I can't possibly do another rep... is there anything wrong with doing that?

[xjusticex2013x]

No, that's what your supposed to do. In weight lifting, you need to push it if you're serious about making gains.

[HELLO2YOU3]

Top man with top advice thanks for all this mate.

[edwinlee95]

i honestly think that this guy is one of the very few who actually knows what they are doinf in expert village. i like watched a ton of vidoes and barely any of them helped at ALL.

[1997LT1Camaro]

I have always revolved reps week to week, to keep the body confused and attack different types of muscle fiber. I varied reps from 3-4 one week, 6-8, and finally 10-12.

3-4 reps week was 90% of max lift

6-8 was 80% of max lift

and 10 -12 was 70% of max lift

This seemed to keep the body growing, but form is a must, or you will injure yourself. Rest is a must also, you have to get enough sleep to heal.

Eventually you need to mix things up or you will plateau quit gaining.

[jf1gd2]

this guy is so good at teaching

[5pid3y]

yeah, this guy is fun to listen to and to watch.

[fahimmuchi]

@jf1gd2 ikr...i wish this guy was my trainer in gold's gym

[ryderage]

your hands were wrongly positioned with your wrists too low and your knuckles facing upwards instead of forwards. Terrible demo.

[RandomVideoism]

what happens if your wrist is too low? or your knuckles is facing upwards?

is it bad for your tendons?

[andehhowden]

G'day Undertaker

I think the best advice you can get would be that of a professional.

Enrol yourself in a quality gym, or enlist the help of a personal trainer, they will get you to your goals much faster then trying to do it yourself.

Not disreguarding the information that you have been given, but there is a remarkable amount of information on the Internet, not all of it entirely relevant to research being done today. Its probably better to be professional.

Andrew Howden.

Impala Fitness.

[elli04reeli03]

well im a skinny guy who just started lifting weights about a month ago. my friend said not to do more than 10 reps and i usually do 4 to 8. inthe past two weeks ive added 20 lbs to my bench press 15 on curls and gained 5 lbs. so it does do something

[MotorCycle129]

Yes but i have question about this exercise.. this exercise build only chest muscles or triceps/biceps/arms muscles?

[joss5150]

btw great videos

[joss5150]

im workin out at home and only have a bench and dumbells is there any good chest exercise i can do with just that???

[sinfuldavy0]

I see that you were not completely gripping the handles. Any comments?

[fudgie686]

Hey, i'm wondering. I'm 16 years old and I'm using dumbbells to build some muscle in my arms I've started today doing some exercise for an hour but how many reps or what kinda move should I work on? I want to do loads of reps..so how long would it take for muscle to come through?

[avinashnambiar]

heys 16 yrs is a great age to start working out with weights. but make sure you dont do any heavy overhead workouts because that would prove as a hinderance to youre height growth. the no. of reps that you do always depends on what you would like to achieve. the rul is more reps with less weight for fitness and less reps with heavy weights for building. 8 - 10 reps,is optimum for building mass, increasing the weight after each set. eat well its very important. it would take you 2-3 months.

[UNDERTAKERTHEPHENOM]

Hey ur info is very good about bodybuilding, i am a beginner and my situation is as same as that 16 years old fella. I am 19 years old. and i am skinny for my age. it's a stupid question but i will ask because i need to know that i am doing the workout the right way. eg if i do exercise for biceps and wrists , should i do each exercise in same day or i should assign each day for each exercise or something. and what diet should i take? what diet should i avoid?.

Ps. i am addicted to soft drinks

[fmxrider999]

undertakethephenom 1.stop drinking soft drinks,its hard but after a few months cravings go away 2dont workout your wrists,you really cant,if you mean your forearms theyll get bigger just from lifting weight 3. eat 3 times a day at the least,eat carbs vegetables and protein,you need the same number of grams of protein everyday as you weigh,so you weigh 140 lbs,try to eat 140 grams of protein a day,oh and buy this shake called xtreme protein,natural meal replacer,take once a day,good for beginning

[UNDERTAKERTHEPHENOM]

THAnks for all the tips man. Just one more question . is 9lbs (becuase i can hardly do 12 reps) dumbbell is enough for me to lift? and how many sets should i do with various exercises. Again thank you for all ur help.

[Damondeeh20]

great advice.

[JasonRadley]

Load of crap about overhead lifts affecting height. Anyone who relies on YT vids for training advice is just taking the piss.

[TheMattyadam]

i agree

[jiniton]

i started lifting weights when i was 15,close to 16.for beginners, do 8-10 reps of 2 sets with a recovery (rest) interval of 2 minutes each day.after doing that for 2 weeks daily,venture to 10-12 reps,then 15,and then 20 then eventually the full 30 reps.after some getting used to,say about after a month,do 3 sets morning and evening,so thats 6 sets a day.dont lift weights that are too heavy,and dont go crazy.lift every other day.your muscles need to rest in order to grow

[mrbrown2k9]

5-8 is for strength NOT mass, my experience cud be just my body genetics i dont no but i build more muscle by doing 10-12, wen u do 5-8 on machines its much more harder to have a good form

[900turbopower]

15 reps is perfekt fore a beginner, and even if you whats to build real muscle, you can do like this aswell, it,s take longer time, but you get long nice muscle insted, and real fucking strong, =)

[ksmith798]

this guy's bigger and prob knows more than me but I gotta disagree, maybe for a beginner 10-15 reps would be good but if you are an intermediate body builder going for size and strength you shouldn't be doing 15 reps on a press like this

[copperfront]

You will gain strength and endurance at higher reps but you will gain more mass at a lower rep number (5-8)

[MajereRaist]

8 reps is pretty optimum for mass. Higher amount of reps gives you more stress for less weight so there's a smaller risk of injury.

[TheMattyadam]

bullshit

[klidaras11]

true but biceps are small muscles 8-10 reps are ideal.

[larrymonster304]

10-15 reps thats not true at all. For a stronger apperance in muscle growth 6-8 reps should be applyed with heavier weight of coarse and 4-5 sets.

[stavs16]

when im maxing on most cable/machine exercises, i try to go till 5 reps and I've seen great gains from that alone. But I do agree anything more than 10 especially 15 is more of an endurance workout.

Free weights, I obviously have my 1 rep maxes, but thats a whole different ball park.

[madmenyo]

Also, i use a stick/bar between the handles so you can keep your hands closer wich is almost impossible whit a decent weight on the bench.

[solorathain]

Descriptive, to the point, and short. Good video.

[torontobluered]

pfft...bench press instead...

[Djebulba]

dont do only bench press instead do this for warming up-i do chest press with 70kg and after that go to bench press and use more weights...

[madmenyo]

You do bench presses with more weight? I can do 70KG on this static machine but having a hard time doing 50 on the bench. I like to use them both as well though i found that my stronger side is benefitting more from these static machines.

[Djebulba]

acourse its harder on bench press,think its best to do like warming on this so use LESS weights like 40 or 50,so u wont be tired for bench press,u must have been tired from this machine,u can go bigger weights man...just dont be burned till u go bench press...

[sdgsvsv]

we have to look around and see what the hell is going on !!!

[awazha]

One dude in my gym was using this machine, but he was pushing with both his arms and legs, huffing and puffing away as he pushed the handles with his arms and the foot pedal with his feet. I guess he figured he was getting double exercise. :P

[takla3210]

Dude... its not that simple... you missed many crucial points... to save my time... i'll just say one... whats the inclination of upper arm?

[GorillaGary21]

homeworkoutroutines[dot]com

[Adashkou]

Arch your back elevate your chest??! Certainly not!

Do not arch your back, keep it as flat and stable on the bench as possible. Keep your spine secure...

[alexchick404]

if you mash your back into the pad you'll be working more front shoulders and delts than chest. The arching keeps the secondary/stabilizer muscles out of the movement as much as possible. Your chest will grow, even with moderate weight when you incorporate those little tricks; it's all about the technique.

[ronMexico121]

Isn't that the machine that kills the guy in final destination? I didn't think those actually existed. Anyway, what's wrong with a fucking bench press, or come to think of it, a regular machine press?

[cdbrunningback]

he says 10-15 is effective and less isn't effective because he is basing off of a strength and endurance program. Not too much strength and to little endurance or to much endurance and not much strength.

[bigrey15]

he probably says anything less than 10-15 reps wont do anything cause you wont feel the pump..but u dont need to get pumped to build muscle

[Sup3rLe0]

is there a video for one handed push ups for begginers??????????????

[Micocare]

Do that and say good bye to your shoulder and back. It' s used only to show off.

[Sup3rLe0]

exactly i wanna show off in school

[Micocare]

Then just practice at home first. Spread your legs wide then slowly move them togheter until you find your limit. Doing one handed with legs togheter is impossible since your center of gravitiy won' t allow it.

[6971969801]

bruce lee used to do 2 finger push-ups

[69Thrasha69]

chuck norris does blowing air pushups

[6971969801]

you mean he blow on the air with no hands to do the push-ups!?!?!?!

[69Thrasha69]

yes, and its himself hes pushing up its the earth hes pushing down

[evilbritta]

chuck norris doesnt do pushups he's pushing the world down

[gunstream17]

so wat???suck my dick you dumbass!

[evilbritta]

"im seventeen and im furious! *stombs foot in the ground*

[nickn1patch]

'try to do 10-15 reps, anything less doesn't really doing anything' hmm, not the best advice i have ever heard

[hispanapsih]

i thought that too..

but then again it is for beginners.

[rueisl8423]

totally agree. That's bad advice.

[9eman9]

its not 10-15 reps, its all depends on what you can do.cuz some pple could do 10- 15 reps easy and not get a pump

[Traebo18]

If you want a bulked out look for your body, what is the number of reps you should do, and how many in a set please tell me if you know.

[TheAthlete22]

a good number of reps for bulking is rufly 4-8 and you should be doing free weight excersizes better then machines like the bech press and dumbbell press and dumbell fl ofr chest, and dont forget to do incline for upper chest and decline for lower chest and good luck with your training.

[deamer44]

generally 6-8 repetitions, you must consider the weight and doing the excercise well. Don't just wack the weight up and use body motion to lift the weight

[EasyHardLivin]

people will say 6 reps. people will say 10 or 12. the bottom line is : everyone is different. But a general effective way for a lot of people is around 10 - 12 reps for mass. anything below typically adds strength for a lot of people. Also depends on how fast or slow your doing the reps. But what works for me might not work for you.

[texas10RAW]

i'm 16 and lift weights for sports, and just started drinking protein, should i drink before or after my workout?, and how religiously should i drink it (everyday) (only when i lift weights)?

[KL24624634634]

Let me tell you something kid ! The nice body can be achieved only by working out and not taking any other extra protein or anything like this because you dont need it ! Just do some specific exercises and only this ! No other protein or even steroid use ! You body in this age doesn't need anything extra ! If you wanna make a nice body do it by only exercising daily !

[ThaHeartOfLife2]

Although he doesn't necessarily need the protein shake at his age, he needs protein in general. If your diet is not on track, your workout is not going to get you anywhere except more frustrated.

[GuitaristJesse2442]

have a nice meal full of carbs before a workout.

and drink your protein after your workout.

and also have a protein shake 1hr after dinner.(you dont have to)

[robblac]

i cant be bothered reading you guys comments, they all conflict, seems like everyones an expert, if you dont know what your talking about, keep your mouth shut, no point giving bad advice !

[jayman5000000]

im a begginer and i do this exersize in my gym and i realy feel it in my chest and triceps

[murfrules107]

6-8 reps is the best. If you can do the weight 15 times, that is not enough weight, obviously. Maybe to build endurance or burn fat, higher reps would be good, but doing 15 reps wont make you stronger close to as fast as high weight, lower reps. I can promise everyone here that from experience.

[ZoxThePretender]

The best for you and your body... I do this rep range myself but it doesn't everyone's body is adapt to it.

[ancientsolar]

8-12 reps = good for muscle - but make sure you work out a bit on the aerobic side.. your heart can only take so much (it is a muscle and is trained by aerobic activities)-

For this reason I try to exercise and always aim for 20 reps, if you cant do at least 8 try and use a slighty lighter weight to build yourself up to the next weight

[masteradnin]

Most people won't admit it, but what this guy said is true. My father had surgery on his shoulder in October 2007 and had to go through physio therapy. His trainer said that the best way to build muscle is to do moderate weight, meaning weight that is difficult, but not extremely high, and many times over and over again. He said it works out the interior of the muscle, where as what murfrules107 said, only gains muscle mass, and not strength.

[ancientsolar]

Thankyou, for your agreement.

[masteradnin]

No problem.

[Tutchmydog]

hm if you 176lb ,5'11 ( i dont have my body fat % but i know its at most 15%)and i can bench 225lb max(2 plate each side)how much weight should i do for this exercise?i feel as if my arms are im proportionate to my body,im 17 and i want to build my chest more.

[FFmaple16]

pnoyguitar is also right.

Less weight more reps= ripped(but dont go too light on the weight-it has to have some resistence)

High weight less reps= bulk and strength

[FFmaple16]

Lower weight and great posture are KEY. Too many people think throwing up a ton of weight is going to get you huge, deffinatly not true. Hes right work on form and posture and that pump will come. Old school body builders like Vince Gironda realized that was key. He started the 8x8 routine and used a a right weight for him and did only about 2-3 excersizes per work out and he was one of the biggest influences on bodybuilding today. Good weight+propper form= big muscles.

[pnoyguitar]

less weights more reps and sets = ripped

more weights less reps and sets = bulky

[volks1470]

WRONG!

A low body fat = Ripped

Lifting high reps will not make you ripped if you have a high BF.

[fatnolefan86]

"anything more trains too much for endurance, anything less doesn't do anything for you." this is a load of crap. why the heck would you be going up to 15 anyway, unless its just a couple sets? high volume is the worst for joints. 3x10 is just as good as anything else for beginners anyway. dumbbells would be better than machine anyway, works stabilizer muscles, better ROM, and more natural. the trainers in the gyms today are hilarious to listen to about training.

[PercivalofCamelot]

This video is a complete waste of time. What sort of idiot needs to look up on the internet how to use a basic machine.

[ByronBros]

anything less than 10-15 reps doesn't really do anything eh? that's just laughable, according to the National Strength & Conditioning Association and the American College of Sports Medicine (which basically means the research by Fleck & Kraemer, etc ie: some of the leading researchers in the field exercise physiology)

strength = 1-7 reps

power = 1-2 reps (single-effort event)

power = 3-5 reps (multiple-effort event)

[phillintheuk1]

To all the acne faced armchair experts that don't know shit from sugar.....

Watch his lips he says IT'S A BEGINNERS WORKOUT EXERCISE... as a video clip for beginners this is OK.

[McCull0ugh]

puma is for pussies

[LukeDeuser]

yea puma is for pussies

[ashman9729]

caring about name brands is for pussies

[romedz323]

damn straight it is.

[OTERO81]

Yea Puma is just gay, he might as well had Baby phat on his shirt. Hahah

[mofo8484]

This Video Was Brought to you by...MRRR KENNEDYYY!!!

[defhead9]

wait for it, wait for it...KENNEDYYY!!!

[strata88]

guy's a walking puma advertisement

[hitman12]

he forgot to mention that you have to press fast and bring in slow. just like working bicep or anything else start fast end slow. the reps, more weight less reps, less weight more reps. also just to sy now but a real professional doesnt count reps just reps till they cant no longer than stop. and dont forget to push out a failed rep.

[ByronBros]

And what research shows that you must do the concentric phase fast and the eccentric phase slow?

[ByronBros]

And what research shows that you must do the concentric phase fast and the eccentric phase slow?

[1liam192]

It seems like your the best person here to ask this. I'm 16 and my wrists and arms are pretty thin so i want to try and build up some muscle on my arms and beef up my wrists. I'm 5ft 10 and i only weigh 9 stone could you please give me some advice on what I should do to beef up and how long its going to take?

[ByronBros]

Hey 1liam192, well you're at that age of adolescence when the hormonal system is getting into a better environment for muscle hypertrophy (increasing size), however most studies show that for the initial 6-8 weeks of training strength gains will be due to neurological changes rather than size. Size increase will come and easier as you get older it just may take time, be patient. Other factors would be because of your age you might not have the money to pay for gym membership for instance. conti

[ByronBros]

In general remain active, play sports, etc eating a lot is key to increasing size no matter what, just not tons of junk food. Quality in, quality out. You might wish to read up on "Hard gainers or Ectomoph's" those who genetically pre-determined to have a harder time with gaining size. I'm one of them by the way. However, supervision is very important for training in your age range because of the higher risk of injury due to less bone strength. Numerous studies show that injuries happened when

[ByronBros]

performing near-maximal overhead lifts, so these should be discouraged and technique with supervision is most important. If you can get to a gym talk to a personal trainer about a specific program so that it's safe and effective. I'd suggest starting out on bodyweight exercises, pushups, pullups, crunches, dorsal raises, squats, squat-thrusts etc. Then move into weight-training 2-3 sessions a week, one exercise per muscle group, 8-12 reps for one set, with 45-90 secs between exercises. After a

[ByronBros]

few years your body will be ready to increase the volume of work done in order to continue getting gains. With the bodyweight exercises, reps would be 15 to infinite really, but start off small with many sets of say 5 then build to, 10, 15, 20 etc, take around 30 sec rest between sets per exercise, say 2-3 times a week to start with, build up to 4-5. This will allow your body to adapt. It's just how the body works unfortunately, muscle size takes time no matter your age. I hope all this helps!

[1liam192]

Thanks alot for taking the time to write down so much information. It was very useful and I read up about ectomorphs which sounds like me unfortunately. I knew I was skinny but I didnt think it would mean I would have difficulties gaining muscle. It explains why I havent built up any even though ive been doing pull ups and push ups on my knuckles for some time. Anyway thanks again once more for the information and I'll carry on with the push ups and try and follow your advice.

[1liam192]

Thanks alot for taking the time to write down so much information. It was very useful and I read up about ectomorphs which sounds like me unfortunately. I knew I was skinny but I didnt think it would mean I would have difficulties gaining muscle. It explains why I havent built up any even though ive been doing pull ups and push ups on my knuckles for some time. Anyway thanks again once more for the information and I'll carry on with the push ups and try and follow your advice.

[angerman187]

hey for your wrist you can try hand grips that you sqezze, but it depends, alot of bodybuilders have small wrist its about the bone size

[Theo182]

LOL 10-15 reps.

'anything less doesnt do anything for you'

[Headcrabb]

you have to remember that its a video for the everyman

[booAHHHH]

nice shoes, i love puma's lol

[ERTWcoach]

I only see this machine providing any positive effect on your workout; if you can't perform a basic push-up or you require more resistance than your body can give.

Ps: Don't criticize others for helping people out.

[satoshi3927]

this is the gayest thing ive ever seen... ever die

[cdayton11]

probably because you're a freaking scrawny weakling who could never do that.

[satoshi3927]

ha noope i don't think thats it. i just think thats the most useless vain exercise ever made. and being able to squat snatch bodyweight is a little more effective

[WinterEcho]

This is pretty much duh. I will admit though, I use a similar system at my gym for higher weights 'cause I don't have a spotter, and the idea of screwing up and hurting myself doesn't appeal to me much.

[phsyxx]

Very professional hint to the camera man "inline with the bar, right here (COUGH)"

[ken1ch1kun]

ur all arrogant bastards. you should be coached to learn the proper technique of a deadlift and squat. i bet you dont even kno what those are kaseyakira or whatever the hell your gayass name is

[hitman111391]

OK people are stupid...he is trying to show you dumbasses how to set everything. A lot of people would not know where to set the seat and some people might do to much weight and pull a muscle so dont say its the easiest thing to know...if you are already a weight trainer then you might know but others might not so stf^

[sikandarnoori]

many thanks, , , , ,