8 Incline Dumbbell Press Mistakes and How to Fix Them

Рет қаралды 226,741

4 жыл бұрын

This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: • Technique Problems Ser...
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commentor's question, please feel free to reply to them!
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Пікірлер: 218

@WolfCoaching 4 жыл бұрын

0:13 Intro 0:42 Mistake #1 - Looking for an "ideal" angle 1:59 Mistake #2 - Looking for an ideal" elbow position 2:46 Mistake #3- Improper Back arch and shoulder retraction 3:56 Mistake #4 - Not enough range of motion 5:12 Mistake #5 - Not having a standardized range of motion 6:20 Mistake #6 - Not controlling the eccentric 7:24 Mistake #7 - Allowing hips to rise 8:53 Mistake #8 - Going too heavy or too light 10:48 Concluding remarks

@Punjabsports23 4 жыл бұрын

Gud job bro

@HauptmannGallenstein 4 жыл бұрын

Next to your comment it says "3 days ago" when the video was uploaded 22 minutes ago. 🤔🤔🤔🤔🤔🤔

@Omar1066 4 жыл бұрын

Karl Es Video might have been in private mode 3 days ago when Milo commented.

@luisungredda9029 4 жыл бұрын

@@HauptmannGallenstein he works with RP

@GutsAndGlory734 2 жыл бұрын

@krankin88 4 жыл бұрын

I love how hard it is for Jared to demonstrate bad form. It's like asking a golfer to demonstrate a "bad" swing.

@4o4shaconotfound-82 4 жыл бұрын

Guy demonstrating wearing Omar Isuf t-shirt 😂

@tjf73 4 жыл бұрын

The demonstrator looking like Andriod 16... lol

@Martin0vic 4 жыл бұрын

Hahahahaah

@rayffduvant4097 4 жыл бұрын

Isnt it android 16?

@tjf73 4 жыл бұрын

@@rayffduvant4097 damn you right....lmao

@Horus-Lupercal 4 жыл бұрын

#goals Either that or buff Trunks or buff Frieza.

@EmilioOliver 3 жыл бұрын

Lol

@Rakyr Жыл бұрын

I personally love using dumbbells in the 6-10 rep range. The stretch at the bottom feels amazing!

@BLOEDVLEK 4 жыл бұрын

I found that last point very surprising and also interesting.

@natedawg342 2 жыл бұрын

This channel is such a goldmine for a newbie like me.

@quentonnankivell956 5 ай бұрын

Even for advanced lifters this stuff is gold

@yoshineitor Жыл бұрын

Thank you for the "don't do low reps on the dumbells tip", I can literally apply it to any other lift I was performing. You managed to help me connect the dots. I always felt that low rep ranges on barbells really did a good job on stimulating the muscles, but when I use heavy dumbells my body seems to be more focused on not falling sideways hahaha. This is specially true when doing standing single shoulder presses. Never again, if I want to lift heavy I will stick to barbells and machines.

@joshuamoore2820 Жыл бұрын

I rarely comment on weight lifting videos, but one thing he said is critical to your long term success: do a lift that stimulates the target muscle and doesn’t create joint discomfort. Not fully understanding this concept set me back years from injuries. Be smart, y’all, and get the gains 💪.

@lordvonsteiner2452 Күн бұрын

Really great channel. One of the few i know of that takes the difference in anatomy between people into account.

@batfordrc2492 7 ай бұрын

This is the best series for learning form and technique. A young lad came up to me in the gym yesterday asking to show him how i was doing the floor to chest barbell row. Technique id learned from you i passed on to him and directed him to your channel. By far the most informative and instructional lessons. And they are free...

@giornogiovanna3902 11 ай бұрын

its nice to see how much has changed with dr. mike's presentation in his videos. the later ones are more fun and more engaging without sacrificing content quality

@mahsheenman 2 жыл бұрын

This channel is GOLD. When the good Dr. Is speaking, I'm listening.

@blakewescott3798 3 жыл бұрын

I had no idea my incline dumbbell press was so bad! Thank you for this video!

@a_woman_who_loves_to_lift 3 жыл бұрын

I love these technique videos and Jared's smile at 8:17 😊 I rely on these videos and Dr. Mike's advice. What he says from 9:00 to 10:48 is so critical for beginners & intermediates, and I really wish I had seen this before because I learned it the hard way. thank you!

@tristancills6442 3 жыл бұрын

“iron & steel!” 🤣🤣

@Karimahhmed 4 жыл бұрын

Great video learned a lot about the dumbell incline press, would be great if you were to do a video on the barbell variation.

@mcso9166 4 жыл бұрын

Great video Mike, Jared. Always good to check that form! Thanks Gents

@jioluis6227 4 жыл бұрын

This is brilliant. All these videos are amazing.

@jmed753 3 жыл бұрын

Glad I found you mike. Your the fucking most honest guy on this youtube shit. Keep making good videos man. No fancy science just straight up knowledge and experience. Great shit

@donmarek4460 3 жыл бұрын

Great demonstration and content. Thank you for sharing.

@nilo7727 4 жыл бұрын

Great video and content as always Dr Mike!!!👍😎💯

@marcuslatrent528 4 жыл бұрын

The one dislike is a guy who tried to hit the like button after his incline press workout.

@michaelhager1071 4 жыл бұрын

This is starting to become the best channel on KZfaq

@stefanomagaddino6868 4 жыл бұрын

Thanks to Dr. Mike, there's no need for any other KZfaq channel. What a tremendous help all your videos have been !

@KurtHokage 4 жыл бұрын

Check out greg doucette then see if you still think that

@HAMMERTOAD 3 жыл бұрын

@@KurtHokage LOL please be joking.

@quentonnankivell956 5 ай бұрын

Lmao, tou cant be for real@@KurtHokage

@USERWASBANNED 2 жыл бұрын

just impulse bought a 2nd hand bench for £30 a few hours ago, this helped out a lot from progressing off of floor press to actual bench presses

@adamgould1427 4 жыл бұрын

These videos are amazing amazing. Will upload in clients programs

@microchiroptera4520 Жыл бұрын

I learned a lot from this, thanks

@Demifiend911 2 жыл бұрын

sir after you i never listen to anybody on the internet anymore huge respect

@lurkern 2 жыл бұрын

Thank you, great episode

@elevenbravo499 2 жыл бұрын

great advice man..thank you

@pontusnicklasson2403 3 жыл бұрын

Thanks learning alot great video no bs just good tips

@ParvParashar 9 ай бұрын

Brilliant stuff!

@TaxEvasi0n 4 жыл бұрын

Love the fact you recognise the incline angle isn't one size fits all. This applies to other exercises as well like rear delts. I've had to heavily play with the angles to find what works for me. I've dumped too many exercises because I just didnt connect with the muscle. I really have to isolate muscles because I'm too dominant in others.

@Wildtotarda 3 жыл бұрын

Dr. Mike the GOAT

@benedektoth3905 4 ай бұрын

Dr. Mike you're a good my man. I just started to feel my upper pecs during incline press like never before

@trualways911 4 жыл бұрын

Great info!

@Wanderer1991 3 жыл бұрын

Real reliable information; I could relate to everything you said lmao; ROM and baby reps lol! Great vid and thanks for the facts.

@shvettyballs7045 4 жыл бұрын

Thanks Dr Mike for another great video. Number 8 was especially helpful... Would you please do a video on Hack squats and pros and cons of wide stance and narrow stance, feet high on the platform and lower on the platform, and rep range. Thanks again for your videos, they are very helpful.

@hughrimmington3712 4 жыл бұрын

I’d say pick stance based on your hips. Wide as you can that’s comfortable. Moving your feet adjusts the angle your legs will be and affects quads. More knee bend means more quad

@jameswood6574 4 жыл бұрын

AWESOME VIDEO! Maybe one of your favourite workouts next time please? 😁❤

@seans4893 2 жыл бұрын

Great point about going too heavy on dumbbells. Too much work on stabilizers and not enough on pecs.

@Martin0vic 4 жыл бұрын

Just started to watch your videos. Love the content, really doing a great job educating people (for free)! I would like to see some other excersises like: RDL, hip thrust, Bulgarian split squats, overhead presses. Lol I can go on and on..

@jacobhinshaw5106 4 жыл бұрын

They did rdl

@Martin0vic 4 жыл бұрын

Jacob Hinshaw will check it thx

@lhoffmom 4 жыл бұрын

Agree on OHP. I can’t picture any of these guys demonstrating and picking apart hip thrusts on YT but that would be amazing.

@PendlayRoe 4 жыл бұрын

Good morning too, that's a tough one

@okcyurwin Жыл бұрын

Thank you 👍🏼👍🏼

@thestoik5440 4 жыл бұрын

Fine ill watch it twice.

@VisionGabriel 4 жыл бұрын

You have a wealth of knowledge but what makes your content golden is that you make the content easily digestible for everyone.

@ElvisPereira-ex9dy 4 жыл бұрын

7:50 what the FUCK are you doing?!?! Lmao i fucking died dude 😂😂😂

@russianbeginner643 4 жыл бұрын

Guilty of doing all the mistake on the incline presses

@redmanhigh 4 жыл бұрын

That's hard, congrats.

@user-ue6lv9in8s 3 жыл бұрын

@@redmanhigh that's what HE said 🌝

@ci6516 3 жыл бұрын

Love the graffiti dude !!

@hjd0903 Ай бұрын

Can you make a video that builds upon these foundational tips focusing on improving upper chest activation?

@jimmski9908 4 жыл бұрын

This was helpful. I just started doing DB incline press, since the gym is closed and I have to workout in the garage. I need better form, not really feeling the burn, fatigue or DOMS.

@jimmski9908 2 жыл бұрын

@Johnny Comps yes, I just needed to add more weight and focus a bit more on my form.

@greyMDA 4 жыл бұрын

who the heck would dislike such a video? oO

@projonejon 4 жыл бұрын

Would you do a video on doing the exercise called the good morning?

@andythousand345 4 жыл бұрын

Great video Dr Mike. I never go below 8 reps on dumbbells. Could you do a complete video on a dumbbell back workout?

@areenmc7033 4 жыл бұрын

Barbell rows! 😃

@Txb4g 4 жыл бұрын

I love that the comment section is still (mostly) about the exercises. In other channels it's all memes and jokes. They look like kids that don't even train and watch fitness videos for fun.

@Horus-Lupercal 4 жыл бұрын

Top comment is about how the demonstrator looks like Android 16 from Dragonball Z lol, but the rest are pretty good.

@Txb4g 4 жыл бұрын

@@Horus-Lupercal haha but you go on that AX guy and it's ONLY jokes.

@Txb4g 4 жыл бұрын

@Biff Tannen's Dad I don't think so..

@mj23allday247 4 жыл бұрын

The life of the party

@ffrob2001 2 жыл бұрын

Please do Dumbbell Shoulder press or machine shoulder press!!!

@KuroPandaX3 4 ай бұрын

Dang younger Dr Mike Israetel sure has that carpe diem in his voice. Good to see he's carpe'd all the diems in the last 3 years and mellowed out

@Xwillywonka 4 жыл бұрын

Today is push day, and guess what.. my PRIORITY is upper chest! Boom. Back to back amazing vids. More like back to back to back to back to back to back.. but you know.

@adityasawant3570 4 жыл бұрын

Ayy is that a lil raskol apparel shoutout by Jared there? Omor surfclam will be pleased

@wowbud2432 2 жыл бұрын

The amount of times I’ve heard “this is super rare” and it’s like ya, me again.

@edwinbrache4661 4 жыл бұрын

Your videos are awesome! Question. Ideal rep range is 10-20. If my first set is 13 reps, 2nd 11, 3rd 9 and I finish with 4th set at 7 reps is that proper rep range assuming I’m 2 RIR for each set?

@calumafc2702 4 жыл бұрын

If you can hit more reps on the next session then yes. Progressive overload is what matters not rep range.

@ashmaypt 4 жыл бұрын

Hey Edwin, anything over 5 reps will be capable of stimulating hypertrophy so technically that is fine, however I would prefer to slightly lighten the weight and have all 4 sets within the 10-20 rep range rather than having the bottom two drop out. Hope that helps!

@turner0210 4 жыл бұрын

Would you be willing to do a video on facepulls? I honestly am not sure if i am doing dumbell face pulls properly.

@menowin7 4 жыл бұрын

love the intro track 👌

@01tripl3 Жыл бұрын

whoever did that beast mural in the back needs a kiss on the mouth… holy shit

@DJFelixChester 8 ай бұрын

Jared’s upper pecs flex every time Dr. Mike says “upper pecs” in the opening

@fa113nreturns5 4 жыл бұрын

Would love to see a video on isohold and iso-chest exercises. For time longest time I had issues with doing any sort of benching or push exercises and actually feeling a pump or any soreness. It wasn't until I did a ton of iso holds and cable work, I made the mind muscle connection so I could then properly contract the pecks.

@TechWiz1983 2 жыл бұрын

7:50 he said a 🤬BAD🤬 word! 🤯

@geneticfitness1270 4 жыл бұрын

Am enjoying the dirty reps part so much😁

@JackgarPrime 3 жыл бұрын

5:05 Time under tension, bro!

@bigbaba4542 3 жыл бұрын

I heard sergio oliva used to train like that. doing only a small part of the ROM and stay under tension. So there is definitly something to it

@michalus09 4 жыл бұрын

You can open your hands to find angle which gonna put a maximum pressure on your chest and less on your delts.

@johntwineham6015 10 күн бұрын

A personal aberration I like with incline dumbbell presses is to rotate my hands towards each other at the top of the press and bring the weights close together. It seems to give me a good crunch in the inside of the pecs. Also it makes the eccentric longer and slower. Perhaps the rotation under weight helps work some of the smaller controlling muscles (or maybe I am just deluded, lol)

@ryan8430 3 жыл бұрын

These videos should be on rotation at all gyms around the world fixing shitty form 1 video at a time

@cjmj26 2 жыл бұрын

What's your thoughts on not locking out due to trying to keep more time under tension?

@TheRealDVO 4 жыл бұрын

Hey doc, question time: so I usually don't lock out on my incline or flat bench presses because I find it throws my scapula too far forward and I have to focus on pulling my scapula's back on every rep. Does that mean I'm doing something wrong? Should I be pulling my scapula's back every rep?

@Xplora213 4 жыл бұрын

Lock out means elbows straight. Dumbbells don’t have to touch, or be as high as you can make them. Just straight elbows. If you are skinny, you could lack the muscle that makes an Arnold incline or Dorian incline look like a partial rep. They have muscles that fill the spaces.

@imbaguitar 4 жыл бұрын

i watched this while drunk and all i could see what mike's head floating around. was a trip

@jameswilsonmusic7749 3 жыл бұрын

So what's your thoughts on Ben pakulski active range of motion

@2i2bo62 Жыл бұрын

this is true. everybody is built deferent. what works for one guy is not gonna work for the other.

@SoonerState 4 жыл бұрын

Serratus anterior work

@PinataOblongata 4 жыл бұрын

I know this channel it more about hypertrophy than strength, but I've previously done heavy (sets of 3-5) incline dumbbell press as a bench accessory, the theory being the independent weights even out any asymmetries and the incline obviously stimulates more of the pec than you easily tap into with bench. Is this sound or foolish? Seems a lot of people do them for bench accessory, but if your sole goal is a bigger bench, are they recommended?

@tiagocampos9824 4 жыл бұрын

If only I knew I should be watching these guys 5 years ago and not the ifbb idiots...man I would look much better today. I used Mike's volume recommendations for side delts and my shoulders grew quite a bit

@propboy941 2 жыл бұрын

Dr Mike any chance you could do a barbell hack squat video?? Some of us home gym guys that dont have a hack squat machine. Hopefully this isnt one of the stupid exercises you warned about....

@reinerheiner1148 4 жыл бұрын

I only have dumbbells. Should I train a few mesocycles incline press and then a few normal press or both in the same mesocycle? Will I lose upper pec size if I focus on normal bench for a few mesocycles?

@ashmaypt 4 жыл бұрын

Hey Reiner, You definitely won't lose upper chest size from focusing on flat press for one mesocycle, the whole chest will be stimulated in any chest press, it's just that certain angles will slightly emphasis some areas more than others. Whether you keep them both together or separate cycle to cycle is up to you, there is no right or wrong there. Hope that helps!

@HauptmannGallenstein 4 жыл бұрын

Dr Mike can I get the same gains from dumbell and barbell pressing as with hammer strenght Machines?

@TheDanishDuke 4 жыл бұрын

Sure you can

@spencer.eccles 4 жыл бұрын

For hypertrophy you can

@udsam3827 2 жыл бұрын

Dumbell should come on face or chest?

@CobrazHD 3 жыл бұрын

8:17 is that okay if i really want to push that final rep? not so much hip drive tho.

@postworld1185 4 жыл бұрын

I do DB incline exactly like him and look nothing like him. Either you're lying or I'm lying.

@edvinasraizys2965 3 жыл бұрын

For example i got better upper chest development using higher weights lower range of motion then using lighter weights and full range of motion plus full range of motion all the way done fucks my shoulder a lot

@VALIANTTHOR383 4 жыл бұрын

I realise I’m not locking out!! Always having to mind my shoulders.

@DongSuLong 10 ай бұрын

I’ve been stressing about my dumbbell bench press technique for like a month now since I got a new set of heavier weight. I used to have just 2 20 lbs dumbbells laying around and I’d do 3-4 sets of 20 every now and then and my chest would feels great. Like I can see my chest muscles moving while I wash my hand and shit.But ever since I got the heavier sets to take my training more serious, I would do sets of 8-10 with 40-45 lbs and that shit kills my goddamn forearms and grip more than anything. I can’t even feel my chest working . The last point of this video confirmed all my doubts💪🏼. I’ve thought about lower the weight to like 30-35 lbs for awhile now but wasn’t sure if i should. Finally I can start seeing my chest muscles moving again tmr😍

@lukelafontaine9483 4 жыл бұрын

How about drop sets? Where do drop sets fit in a program? Do they just pump blood and add to fatigue or are they worth throwing in?

@ashmaypt 4 жыл бұрын

Hey Lucas, drop sets are a way of adding intensity and volume as a mesocycle progresses and this is typically how I've seen Mike use them. So you'd start a programme cycle without using drop sets and towards the peak intensity stage of that cycle, drop sets can be used along with increasing RPE and other variables to increase stimulus. Hope that helps!

@kevinburke9940 Жыл бұрын

I did a routine as shown; my pecs are vibrating. Lol. Thank you!

@ced8414 3 жыл бұрын

I found that keeping my forearms perpendicular to the ground during the whole execution helped me feel my pecs for the first time on this exercice. Before that adjustment I would never feel them.

@FitchFitchFitch 4 жыл бұрын

is there such a thing as being able to train the "inner" chest? do some variations e.g. arm coming across the body emphasise this? or is this broscience

@tiagocampos9824 4 жыл бұрын

I believe that "middle line" you're looking for comes with time and depends a bit on genetics. But as far targeting the inner chest, that's impossible because there is no inner chest.

@IfItDontAplyLetItFly 3 жыл бұрын

I dont believe in the whole inner chest excercise thing. Have you ever gotten only your inner chest sore? However I do think some of the inner chest exercises are valuable they just don't Target the inner chest as thought

@randalgordon8822 Жыл бұрын

Damn, the only position I feel my chest working fucking kills my shoulder

@turner0210 4 жыл бұрын

I would be interested in a 45 degree back extension instruction. I find i only feel it in my lower back and am not sure if my technique needs fixing or if the exercise just isn't for me.

@gavincunningham2010 2 жыл бұрын

You've probably already found this out but try rounding the upper back

@adrians5875 10 ай бұрын

It's called BACK extension for a reason

@flapclap 4 жыл бұрын

7:50 lmao

@Mikaeel84 4 жыл бұрын

I love how the guys with the biggest chests in the world are supposedly using "the wrong range of motion"

@Tinkerbell0320 4 жыл бұрын

You can build muscle using incorrect range of motion. No one said you couldn’t, but from a biomechanical standpoint it’s not healthy or optimal long term.

@areenmc7033 4 жыл бұрын

I love how arnold has the biggest chest and when you watch him bench its like a anatomical representation of the pec major . I love how the majority of people with the big bench and big chest do full Rom . I love how your comparing elite bodybuilders that use 2x as much of ur body weight and for the sale of not braking there elbows they stop the ROM while every rep is still the same .

@Mikaeel84 4 жыл бұрын

@@areenmc7033 I love how you personally know the majority of people who have the biggest bench and chest around the entire world. I love how a winning natural drug and lie detector tested bodybuilder swears by partial rom being the key to his success helps prove my point. I love how much better my shoulders feel and how much more soreness and pump I get from not letting the dbs touch my shoulders. I love how you think everybody has the same anatomy. But more than anything else, I love how triggered you are by my opinion.

@Mikaeel84 4 жыл бұрын

@@Tinkerbell0320 not going all the way down on an incline db press is unhealthy? How so?

@jesseproett3168 4 жыл бұрын

Was thinking this also

@stephencaserta2969 4 жыл бұрын

@rahafrab7052 2 жыл бұрын

❤

@fresnodarwindog 2 жыл бұрын

My problem is the first rep. What exercises can I do to help getting that first rep up? I’m not looking to max out. After (if) managing to get first rep at 70 dumbbells, I can get at least 10. Yes, I’m old and weak and don’t have a spotter.

@Signal_in_the_noise Жыл бұрын

That just means your not doing full ROM on your additional reps..the additional reps should be no different than the first. Lighten the weight.