Chest workout -bench press workouts for a big Chest bodybuilding program

[vicsnatural]

So the debate ensues about eating. I am delighted to put up any posts that stirs debate. It is good to have a different perspective from everyone. However, when it comes to eating. The debate as I see it is which is more important eating "right" or training. There is a great understanding between men and women that I believe we can all agree, "garbage in - garbage out". This goes for the mind - and the body. It is not a judgmental statement it simply elementary. Love your body- Peace all,Vic

[michalno11]

Hi Vic,

What's your advice to train mostly high and middle part of the chest? (I've trained too much on horizontal bench press)?

Thanks,

[vicsnatural]

@michalno11

Generally a good rule of thumb is-" Wherever you bring the bar is the part of the chest you are working". In other words, if I want to develop my upper chest I bring the bar down to that part of the chest and push from that area- So there is quite a bit you can do with respect to variation with the flat bench press . Peace, Vic

[perojankovski]

Hello Vic

I'm a great fan.I got a question for you.When you finish the 1st attempt on any exercise do you add weight and then do the 2nd one, or do you use the same weight.

Thanks for the great videos by the way.

[vicsnatural]

@perojankovski

I add most of the time- very slowly- they key for me is mastery with whatever tool I am using. I would add a bit each time. However, there is something to be said for using the same weight. Given that you will naturally fatigue as the workout progresses, the same weight should feel heavier on the second set - correct? Therefore, using very strict training methods- you are using something heavier because your body is in fact tired. Heavy is a relative term so inot cut and dry

[drumsanddrumming]

I read Frank Zane saying Arnold built his (too big) chest with his 70 pounds flyes, not his bench presses.

[HERBLANDZ]

you do feel more pumped when you go slow/he was 100% right.I pic this guy over scooby anyday.

[iuradelaMoldova]

thanks Vic for your videos i bought the package and i will watch it right now and i am going to start doing what you are saying if its going to be slow it will be slow because i have been training for years and i cant really get in shape so this should be no problem for me if it takes months to see improvements that will be great i will keep you posted and for you guys as well

i am really tall 6 foot 7 at 220 pounds i will let you know how it works out every now and then Alright!

[vicsnatural]

@iuradelaMoldova You go big man! Keep me posted! peace, Vic

[thomasinnorway]

hey hey, greetings from Norway ;)

This is my current chest workout routine (feed-back wanted).

2 sets warm-up flatbench and rotator cuff with cables.

-3 working sets, progression, 10-8-6 reps Flat bench barbell

-2 sets incline smith (just a slight incline) 6 reps

-2 sets regular incline. 6 reps

-dips to fail, 2 sets

-flies 1 sets upper, 1 lower, 1 middle

I change my chest workouts around every 8 weeks or so. current stats are approx: 6 foot 2, 270 lbs, 12-15% bodyfat



[vicsnatural]

@thomasinnorway

Big Man- cool workout- I love the term "working sets". I like this as a workout for size- and use cardio and diet to either get leaner if you want or loosen up the cardio for more size. I like your training especially for your size. It seems pretty brilliant. If you were to go to a contest, I would definitely move up my rep range by 30 to 50%. For now - this rocks for size. That body fat is impressive for a man of your stature and training seems right on - Peace, Vic

[thomasinnorway]

@vicsnatural

Thanks man. I try to do "impulsive workouts" sometimes, meaning I do what feels right and I go as hard and heavy as the body allows me due to sleep, food etc. I am pretty strick with the diet (no alcohol, eat 6-7 meals etc), but sometimes I just feel stronger so I throw in a few extra sets (maybe some drop sets or negatives).

I appreciate the feedback and have a great day man

[vicsnatural]

@thomasinnorway

I like instinctive training- I think that's great. Vic

[HolySavant]

Hey Vic, awesome video.

I have a quick question if you have the time. I've always had a small chest and think it may be because of over-training, I use about six-eight different exercises per muscle group and so, with the chest being (effectively) two slabs of muscle would I be better off taking my chest workout down to just three and rotate to the other three on a second chest day per week?

Thanks again for the instruction so far!

[vicsnatural]

@HolySavant

OK- you have to train chest only once per week-so many people feel like they may lose something if they take this approach- it really is the other way around. Do two exercises once per week- take it easy on your body- I am so upset I didn't answer you sooner. If there is one thing I know about is over training- two exercises per body part- once per week. Vic

[six80ususus]

Vic you need to make more videos! Love the one you already have cant wait for the next ones. You should make one on variation in exercise like how often to change up a routine!

[vicsnatural]

@six80ususus Will do - thanks Vic

[six80ususus]

I like flies with the machine. Find it keeps same amount of tension on the muscle through the whole movement

[vicsnatural]

@six80ususus Agreed on that for sure. Try the same thing with the hands relaxed and let me know how it feels on the machine. Feels awesome to me. Vic

[six80ususus]

@vicsnatural Your right I find if I use closed grip on the machine I dont feel it as much as when I keep my hands open and do the same movement. Thanx Vic. Whens the next video comming?

Mike

[vicsnatural]

@six80ususus

Hi Mike- You bet- Thank you for watching-

Will make some more shortly, vic

[illerskiller]

really like the sound effects when hes driving a car. 10 points

[vicsnatural]

@illerskiller

Glad you appreciate the humor. More to come. Vic

[OZZY2461]

that's why your traps are so small because you never fake your form and put all the strain on your traps

just kidding man your videos are great and i like how you are so strict with your form you train a lot like me

[vicsnatural]

@OZZY2461

Dude- I totally agree. Seriously, there is something to that. There are guys who don't train who have bigger traps. Really, when you isolate body parts, you have to eventually target everything. Been doing a lot of that lately and have been doing a lot of shrugs. Peace, Vic

[iuradelaMoldova]

man i have really long arms and this exercise is killing me bring the weights back

looks like i have to skip it

[vicsnatural]

@iuradelaMoldova

My arms are long to for my height. I'm 5'9" but my arms and legs are really long- I have a short torso- that's why I look a bit bigger than I am. Looks good in photos. I hear ya. Look do this- do a partial rep at bottom, like half way on the first 5 or 6 reps. Start at bottom and go half to top. Then start at top and do half reps to bottom. Dig?

[TheYeebrah]

hey vic. if you were to do a 2 day cycle what muscles would you work each day. excluding legs

[vicsnatural]

@TheYeebrah

Hi - a 2 day cycle meaning breaking up the body into two workout days-

back bis abs calves

chest tri shoulders

this is excluding legs

[TheYeebrah]

@vicsnatural

thank you very much.

[MoeR1990]

hey vic what do you mean by 4 or 5 attempts at each exercise??

[vicsnatural]

@MoeR1990

sets- but to me attempts leaves the door more open to possibility- Vic

[falsehead]

ahhh disturbing everybody in the gym.... *clink clink* That's hilarious.

[Rockford91Fosgate]

flys really burn and you can really feel it when you go that slow much props

[luvsam924]

Victor, I love your videos, They were the best inspiration to me. You're chest videos were the first ones I saw and because of them, I made the Outstanding gains that I have. Only one question (you may hate me for this) Did you ever reach a 315lbs. bench press? Thank You very much Vic, keep on rockin'!

[vicsnatural]

@luvsam924

Hey Man - Yes- I can hit 315 but rarely do it- I can promise you that I didn't do it as slow as I demo. Peace, Vic

[weighttrainer18]

Vic, I want to ask you. How much sets should I do and in which set should I go to failure. In the first on already. And how many reps.

Please help me, no one could help me with this. thx alot

[alan48085]

vic do u really have to go that slow??

[vicsnatural]

@alan48085

I do go that slow-

Vic

[EDDIEY2J2008]

ur workouts must last about 4 hours per muscle

[vicsnatural]

@EDDIEY2J2008

Each workout is about 1 hour, Vic

[TheZubair88]

u r a genious!!..

[vicsnatural]

@Kirin93

Same day friend, Vic

[661cwb]

This guys genius

[coelhovsk]

* * * * *

Man, you´re a Great Teacher!!!

[bonozevolik]

Do you increase the weight of the dumbells in the following sets? Or do you use the same weight?

[vicsnatural]

@bonozevolik

The key is mastery over the weight- yes- you can always increase the weight. Then the challenge becomes mastering the next heavier weight. Always challenge yourself with weight. there will be a period where the form has to be a bit sloppy, however, we strive for good form. Certainly, when we move up in weight, there has to be a transition period. Vic

[Zombiemanshawn]

You're really good at explaining the excercises to it's most basic parts. Thanks man.

[JMcLovn]

I like letting my dumbbells touch besides everyone has head phones on so ur really not disturbing anyone.

[vicsnatural]

@JMcLovn

I said it "tongue and cheek". I like the sound of iron actually- Peace and Stay Strong , Vic

[stackofflaps]

Really good video, I had been struggling to do flyes properly for a long time.

Cheers Vic

[OnnomonnomonnO]

I love this way of pec working out

[vicsnatural]

@OnnomonnomonnO

Same day friend. Vic

[TherealRever]

How many years did it take to develop your chest?

[vicsnatural]

@TherealRever

Lifetime of work- but you can benefit from my mistakes and it won't take you as long. - I made many mistakes- like not eating enough and overtraining. Those were my majors- Peace and Love, Vic

[tiger0o]

Hi Vics,

iam 24 yr , 5 feet 11 inch 65 KG

I am very impressed with ur Video's. Could you please tell me what diet I should take with the exercise in gym

Thanks in advace

regrds

GURNEK

[Raz0rIG]

my pecs are uneven, how to even them out? im right handed yet my left pec is noticeably bigger

[MrEagerstudent]

ya my left pec is much smaller than my right. I do exercises on both sides so i dont know why. I think it might be genetics because ive noticed that my entire left side of my body is smaller but has the same strength

[thechosen92]

go check your spinal column

[alenspr]

How much rest do i need to take between each attempt? Is 1 minute to much?

p.s. your method is really great!

[Etrain94]

If you guys like the utube videos you should absolutely buy the entire training DVD. best investment I have ever made. you are wasting your time in the gym without the proper tools and techniques.

[ramsey831]

nice one vic

[manephesz]

thanks so much for this video!! very very clear and informative!

I also have this stubborn chest...I'll try your techniques later when I go to the gym. :)

[iamjacksdespair]

Excellent training videos.

Thank you!

[sinanr86]

Hey Vic I have a question with the inclined dumb bell press you were doing can you do that workout the same way do you flat benching? instead of using dumb bells? if you could let me know I would appreciate it Thanks

[rippedusmaximus]

Your intelligence is unmatched in the world of physical trainers. Period. You take everything to the next level, like you say, "it's the difference between results, and incredible results" lol i love it.

Your theory on making connections with your muscles, contracting properly, training optimally has made the difference for me and would for anyone else who is dedicated.

The world is a better place with one less trainer in the world who only speaks in sets, reps, and incomplete sentences.

[schoolboy405]

Hey,vic,my friend needs some help on the chest.He's actually desperate.See,he has man boobs,and wants to get rid of them.Please let me know what to tell him because he really needs the advice.Please Reply!!

[heathybro]

i may not be vic but id say he should do 30mins cardio (running etc.) a day and use wieghts to work his chest if he doesn not have wieghts then i recommend he joins a gym!

[daveweems]

Thanks! The first time anyone has told and emphasized arching the back, for results. dave

[sunnyshah4u]

Hello !!

Sir You Are The Best Trainer I Knew Uptil Now On Youtube ..!! I want To Ask You Sum Q .. I'll be Real Greatful If You'll Reply ..!!

Ive Been exercising from about three month and i am seeing result but i have a problem that my lower chest is not building my uper is getting big but my lower chest not bit improved i want your suggestions plz help me out ..!!

Thank you !!

[heathybro]

do crunches (sit ups)

[sunnyshah4u]

Bro is it true that if ull try to build sum abbs ur chest wont grow ?? couz i wants abbs too !! i dun wana be big i am 60kg n my height is 5'11 i approch is to getabout 70 kg not more then that !! what do u say can i start workin on my abbs or it will effect my chest and stop it from growing ??

[donpazer]

Vic, Your videos are GREAT! I got fast and excellent results with your bicep workout. WIth this chest exercise however, (the first one - flys) I can ONLY feel it through my arms and shoulders. Can't feel my chest working at all, but my arms and shoulders are getting the work out. What am I doing wrong ??

[realestatefla1]

I like the Pec Dec better.

[chaser2708]

Why do the flies make the palms of my hands feel as if they are cramping?

[siva1607]

also some basic excercise to lose abdomen fat and make it look decent m not int in 6 packs just a flat tummy

[vicsnatural]

@siva1607 aside from a solid ab session you might have to do some slow cardio- 4 mph on an incline might do you good-try for 15 monutes per day for 2 weeks - give me the progress report. Vic

[roco153]

@vicsnatural Vic im was doing the second excercise plus push ups (300 and 100) and for 3 weeks now..didnt see that much of a change...i weigh 60 and already have the six pack thx to your workouts(biceps are getting bigger)

[siva1607]

brother i abt 84 kgs and 5ft11 the only part am not too good with is the chest . U ve helped me a lot help me form those chest.I hate push ups.can i get a complete workout less push ups and double bar for chest please

[ajb2k9]

my arms shake when i bench press. why?

[vicsnatural]

@ajb2k9 I've seen that before- do they shake when you do push ups?

[ajb2k9]

I havn't noticed that as much but people say that they have noticed when they watched me do push ups sometimes so yes.

[ajb2k9]

Actually I noticed today that yes they do when I do pushups.

[Abohafs]

@vicsnatural i believe he's just starting out.. when a muscle has been idle for a long time.. when you use a heavy weight it'll shake, but it'll go away soon, if it doesn't that means your using heavy weights or your arms aren't equal in strenght..

i've had this before :)

[treyknafla]

i switched to your philosophy about a month ago and I have to admit its been so great. not counting reps is amazing :) however, my chest is the only muscle with no gains. i feel like i am doing these proper, but i can't seem to get the "cup" of the chest work (lower). what could i being doing wrong? thanks vic for all your help with this.

[palukas80]

thx for your tips vic...............greetings from greece,keep training........

[treyknafla]

Vic, I made the switch and committed to your style of training and its the best switch I have ever made. Not counting reps is the best thing ever :) However, I am struggling when it comes to building the chest. I don't know if its cause the chest is picky or its my my fault. i am sore everytime on chest days, but I can seem to get the results. I am looking to achieve the "cup" of the chest and its just not working. I can't seem to get the lower chest looking the way I want. Any advice? Thanks!

[treyknafla]

Vic, I made the switch and committed to your style of training and its the best switch I have ever made. Not counting reps is the best thing ever :) However, I am struggling when it comes to building the chest. I don't know if its cause the chest is picky or its my my fault. i am sore everytime on chest days, but I can seem to get the results. I am looking to achieve the "cup" of the chest and its just not working. I can't seem to get the lower chest looking the way I want. Any advice? Thanks!

[treyknafla]

Vic, I completely committed to your style of building and its been the best switch I have ever made. Not counting reps is amazing :) However, I am struggling when it coms to building the chest. I follow all your techniques and believe me, I am sore. Always. However, I can't seem to get results. Especially lower chest results. Is the chest just picky or could it be something I am doing? I looking to get the "cup" of the chest and it feels like I am not gettin there... any advice?

[armil365riza]

What if in the 2nd set with the flies.. you can only do like 3-4 due to the intensity of the 1st set? is that ok? Then the 3rd set you can do like only 1 rep..also ok?

[vicsnatural]

Yes you got it- I would prefer more reps before you fail- in other words 5-6 at least on the last set- so weight may be slightly too heavy on first set- Peace Vic

[goochi155]

first of all excuses for my english.

i have a question ,u seem to do all of ure excersises slowly while alot of peaple say that when u bring the weight up it has got to be as fast as u cane. won't u lose alot of power if u do the excersise to slow? (great body btw)

[LeeSmellyFingers]

that start icing thing doesnt make sense haha cus GOD DAMMIT EAT TEH icing.. this guy is great though. I prefer him to that scooby guy, he just seems kind of annoying :S respect them both though lol

[Bestlower]

thanks! i think it would be very useful for me. I didn't even think about things the trainer said. The best pieces of advice I've ever heard.

[vicsnatural]

Thank you Vic

[Ducati549r]

Vic very evident on the mind to muscle connection. If you are interested in learning more watch my video on quantum physics it's great. Mathematics and physics have helped me very much in bodybuilding it may sound strange but their are so many mechanics and mathematics that goes into lifting in order to get acurate results and the correct solution.

[jcrsix]

Question here. When i work out, i work out my biceps and chest. Should complete the arm workout then move on 2 the chest? Or should i constantly be going back and fourth after doing a few sets? Thanks!

[NorskDavidPus]

Best info and exorcices in YouTube ! loove it

[silerage]

Thanks m8!. Amazing stuff!

Respect from Sri Lanka

[dubbymacky]

best training advice iv seen so far on youtube

[X1mattX1]

at 2: 27 wen u sed "doing as many reps as you can" is dat 4 all workouts or jus da chest fly??? bcuz 4 me i do 10 reps 3 sets 4 each exercise i do

[mastawave]

all workout

[wmc3504]

just switch it up confuse your body do more reps less sets more sets less sets switch it up

[bellumclan]

He doesn't count reps, he just does as many reps as he can and calls that an "attempt". so do as many as you can, 4 times, according to what i understood from him.

[felipekm40]

Good job again

[jaygiorgio]

many thanks ~ very intelligent info. you must be a great trainer!

[checka1989]

i hate when ppl make the dumbbelss touch eacht other, its distrubing and its not good for ur chest.

[guitarded401]

amen brotha, i can't stand it. all it shows is that they have badform

[ashleytaylor1985]

victor, ur a legend m8

[vicsnatural]

Thanks Ash, Peace, Vic

[IceDevil06]

great explaination!

keep going

[vicsnatural]

a bit late in saying thank you- but thank you, Vic

[thenox666]

Vic your a genius!

[JoeyandLindsay]

Victor, great video once again!! I had a question if you had a moment. Do you have any recommendations for doing decline, without having a decline bench available? Thank you!

[priceethewarrior]

Do incline after flies?

[ZeroShift5000]

clever thing with the mental connection with the muscle, kudos

[prettyprince567]

dude ur right lat is MASSIVE and ur left lat looks tiny compared to it

[boraken]

look at the angle of the cam