The Correct Bench Angle for Upper Chest Training

Рет қаралды 259,697

Күн бұрын

Use these technique tips to train your Upper, Lower & Middle Chest properly without your shoulders or arms taking over.
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00:00 - Timestamps because Uncle Eugene cares
01:00 - Best Arm Position for Chest
03:14 - Best Bench Angle for Chest
04:40 - Costal Head of Chest
05:10 - Use a Converging Line & Lockout Emphasis
03:15 - Best Bench Angle for Chest

Пікірлер: 302

@ShermanKyle 2 жыл бұрын

Alternate title: Eugene talks about pecs while pup outsmarts him to get plastic bag

@coacheugeneteo 2 жыл бұрын

🤣🤣

@grayson1946 Жыл бұрын

@@coacheugeneteo to those that don’t know, the doggie is doing what is known as baggie burpee‘s! 🤣🤣🤣

@Livesinashack 4 ай бұрын

Yeah that was pretty cute

@jbarnes4521 2 жыл бұрын

Guys, we are literally getting amazing and in-depth information, broken down in easy-to-understand terms, FOR FREE. Thank you, Eugene. King.

@coacheugeneteo 2 жыл бұрын

Thank you! 🙏

@c.galindo9639 Жыл бұрын

For FREEEEEEEEEEE

@wendybarclayc 2 жыл бұрын

I was literally asking myself this a few days ago. Thanks for the video

@coacheugeneteo 2 жыл бұрын

My pleasure!

@joshypoo3222 2 жыл бұрын

Eugene heard you bro

@christopherhartline1863 2 жыл бұрын

Same here ... . Great find. Excited for next chest/push-day.

@caiodeoliveiraa 2 жыл бұрын

Sometimes we take common sense for granted. Thanks Eugene, I always found dificulty on developing my upper chest. Testing angles and different variations (barbell and dumbell press and cable variants). made me find the perfect angle for my upper chest anatomy. John Meadows was always an advocate for lower angles. Yes these lower angles presses feels great, but I feel for my specific case, a minimum 30º angle works wonders!

@coacheugeneteo 2 жыл бұрын

Yes!

@johniresearchist7263 2 жыл бұрын

it's common sense only to those who have the knowledge...to the rest of us who dont know, thank you Eugene for this teaching video...its much appreciated!!

@josedelacruz1270 2 жыл бұрын

That doggo looks like a twin to my terrier mix, love ‘em

@Heylon1313 2 жыл бұрын

Thank you Uncle Eugene for the timestamps, and the helpful advise as always.

@david894 Жыл бұрын

This is only the 3rd video I've seen from this channel, and it is already one of my all time favorite fitness channels. Eugene is the man!!!!

@abosaleh3318 2 жыл бұрын

I believe that the costal region is more developed in most people than the upper which is less developed so it needs much less focus but of course should not be neglected. Perfect as always Eugene!

@lulurobot2065 2 жыл бұрын

I always wondered about incline heights with chest press , the knowledge you have shared is very helpful. Thank you Master Teo

@FlamingEmberSeal 2 жыл бұрын

Thank you for the time stamps Uncle Eugene.

@tomisthehebitch 2 жыл бұрын

Am I the only one who was just laughing at the dog? 🤣

@EroNekoSan 2 жыл бұрын

Happy to finally find someone in line with me about the bench angle. I see many guys claiming they are targeting upper chest on a very inclined bench, but they arche so much in order to lift heavy, they are definitely working on the mid, almost low part...

@EEDad401 2 жыл бұрын

Outstanding! I've picked up bits and pieces of these points over the years. But you perfectly condensed it all into this video. Well done! Thanks!!!

@coacheugeneteo 2 жыл бұрын

Thank you! 🙏

@titorivera2349 2 жыл бұрын

Thank you for this and all other videos, Brother Eugene. Eloquently explained, and cleverly comical when it needs to be.

@coacheugeneteo 2 жыл бұрын

Thank you! 🙏

@rpg4134 2 жыл бұрын

Always a treat when u post a video

@sitha4441 2 жыл бұрын

I never knew I could learn so much useful knowledge in 7 minutes. Thank you!!!

@coacheugeneteo 2 жыл бұрын

Thank you! 🙏

@c.galindo9639 Жыл бұрын

Nice. I kind of expected there to be no definitive answer as it all depends on the angle and people’s choices on the matter but it’s great to know the way the function of the chest muscles work and how to optimally utilize them. Fantastic video

@UltimatePotential-ov2dw 3 ай бұрын

Great video, thanks Eugene!

@swingtrader3816 2 жыл бұрын

amazing content !! Thanks mate 🖤🖤 Keep more of these coming.......

@danielcolak 2 жыл бұрын

Always nice to see a new video from Eugene 👏

@coacheugeneteo 2 жыл бұрын

Thank you! 🙏

@KenanTurkiye 2 жыл бұрын

My experience has proved to me that the more the chest protrucion (due to development and/or ''barrel chestedness'') the steeper the incline on the bench is needed to better cover the fibers of upper chest. 👍

@coacheugeneteo 2 жыл бұрын

Yes!

@pradyutpaul5670 2 жыл бұрын

Just binged watch all of your techniques and tips videos. Can't believe all of these are for free.

@Alex.Hubball 2 жыл бұрын

Very educational video thank you

@andreatroina 2 жыл бұрын

Uncle Eugene Is the best uncle. Big, strong and wise. Marry Christmas from Italy!

@aidensnacklad4178 2 жыл бұрын

Thanks for this mate

@rafaelprieto9550 2 жыл бұрын

Thanks for your work dude💕🙏🏻

@coacheugeneteo 2 жыл бұрын

Thank you! 🙏

@sanyivadaszhynes7769 2 жыл бұрын

Man I feel so much more knowledgeable after watching your videos. This is great

@GavinBrown 2 жыл бұрын

Merry Xmas🎄 Cheers for all the vids.

@mikehawk9234 2 жыл бұрын

Thanks unco

@uhsemehicieronlas3 2 жыл бұрын

Very useful and clearly explained. I take away a lot as chest has always been my worst body part, both in size and strength

@coacheugeneteo 2 жыл бұрын

Hope this helps

@user-ud2pu8ij6b 2 жыл бұрын

Thank you for your channel brother!

@coacheugeneteo 2 жыл бұрын

Thank you! 🙏

@simonhtaylor85 2 жыл бұрын

Great content as always👌

@coacheugeneteo 2 жыл бұрын

Thank you! 🙏

@johnthomas1686 11 ай бұрын

Good advice. Thank you. And adorable dog!

@atittayasuk 2 жыл бұрын

Thank you uncle Eugene ❤️

@coacheugeneteo 2 жыл бұрын

😃

@gregmaddux7970 2 жыл бұрын

Going to start implementing this tomorrow. Thanks boss

@coacheugeneteo 2 жыл бұрын

🤘

@michaelmeszesan6667 2 жыл бұрын

thank you for the guidance. your dog made me smile

@coacheugeneteo 2 жыл бұрын

Thank you! 🙏

@captainloveprod 2 жыл бұрын

Thankyou sir.

@davidholmstedt8734 2 жыл бұрын

Thanks for great info! I really like your channel! 💥💯

@coacheugeneteo 2 жыл бұрын

Thank you! 🙏

@drosenstroem 2 жыл бұрын

Top notch instructions

@coacheugeneteo 2 жыл бұрын

Thank you! 🙏

@iamcorneliu1097 2 жыл бұрын

Great video

@oldvlognewtricks Жыл бұрын

Loved the playing pup action - unexpectedly helped me pay attention through the whole video in one go 😂

@Simpleburger1968 2 жыл бұрын

I do mostly barbell bench press with - I think - the 15 degree incline. I do like alternating between what i would regard as a "standard" width grip and a narrower one (where the knurled or rough parts of the barbell starts)...harder to press but can get a bit more range of motion :-)

@jmichel70 2 жыл бұрын

Thanks

@gregdoucette 2 жыл бұрын

@rayraybanana2526 2 жыл бұрын

hi gregory

@coacheugeneteo 2 жыл бұрын

For some people, yes

@godletebrand 2 жыл бұрын

brilliant video mann!

@coacheugeneteo 2 жыл бұрын

Thank you! 🙏

@thejayokha844 2 жыл бұрын

In my case, my middle part is good, lower chest is okay and my upper chest is nil... Thanks for this vid! Really informative!

@TonySongDMD 2 жыл бұрын

thanks

@MrBerserk31 2 жыл бұрын

Massive props for doing this in one take with your dog in your face haha, actually impressive

@coacheugeneteo 2 жыл бұрын

🤣🤣 Thank you! 🙏

@jamesdaley1852 2 жыл бұрын

bingo ,thanks mate i had a feeling of going into dips and its because of that part of the chest muscle groups ,,,,u saying it like that gave me confirmation ,,,see ya soon eugene

@Sun__1955 2 жыл бұрын

Thanks 👍👍❤️❤️

@muznick 2 жыл бұрын

I've been doing single arm band flys , kind of like your cable flys shown. Really feel it in the upper chest.

@coacheugeneteo 2 жыл бұрын

Nice!

@guytsvi3385 2 жыл бұрын

Hi. Thanks for the informative video. Could you refer to an article that supports the optimal arms position which you discussed? I read other articles which support the opposite so I'm interested to compare between them. Thanks once again!

@Urbanned101 2 жыл бұрын

Great tips uncle Eugene! 💪Chest is definitely my weakest body part. Actually experience pain in my left side of middle traps/rhomboid when going to heavy. It's really keeping me from progressing at the moment. Hopefully I can adjust it with better angle and technique.

@tomodomo1000 2 жыл бұрын

rotator cuffs

@Urbanned101 2 жыл бұрын

@@tomodomo1000 Perhaps. Although I do not experience any issues at any other point during my work outs.

@coacheugeneteo 2 жыл бұрын

Good luck!

@user-us4mc7ej3c 2 жыл бұрын

have you tried doing a little rowing before your bench sets ? Maybe it would be a good idea to activate your back muscles before entering a heavy bench set

@Urbanned101 2 жыл бұрын

@@user-us4mc7ej3c I never tried rowing as a warm up, but I do warm up the rotator cuff with band exercises a lot more these days. And it has improved a lot over the last few months. I'm basically painless at the moment, but I'm still holding back a bit as don't want the injury to get worse again. So I load about 70% of what I used to on bench. Maybe it will take a few months, maybe it will take a year. As long as it's done in a safe manner I'm confident it will get better. Will give it a shot with some rowing for warm up next workout. Thanks.

@giselle_kvm 2 жыл бұрын

Thanks for the video! Was literally thinking about this a week ago

@HauptmannGallenstein 2 жыл бұрын

Why

@giselle_kvm 2 жыл бұрын

@@HauptmannGallenstein Wdym why?

@coacheugeneteo 2 жыл бұрын

You're welcome!

@ILuvNandos 2 жыл бұрын

yes! I was always told 45 degrees was ideal and it always caused me pain and i couldn’t feel my chest that well, but 15 has been perfect for me anatomy and mobility

@coacheugeneteo 2 жыл бұрын

Nice p

@Str8Rippin93 2 жыл бұрын

Same here. Above 15 just feel like front delts doing all the work

@wread1982 Жыл бұрын

I was always told 30 degrees and it works the best for me

@urigeheadmot1196 2 жыл бұрын

awesome

@elciochabla6787 2 жыл бұрын

I'm pretty sure the puppy wanted to add some of its favorite chest exercises too. 😁

@Jaredscott89 Жыл бұрын

The dog being a weapon in the background was excellent.

@adrianan9762 2 жыл бұрын

dammmmn uncle's channel is growing 👏

@coacheugeneteo 2 жыл бұрын

😄

@nadithelieutenant 2 жыл бұрын

The bad snatch from the pup had me weak 🤣🤣. Vids are good too lol

@IamJonsCranium 2 жыл бұрын

Mark Bell's Sling Shot works similar to bands or chains. Instead of adding tension at the top, it assists at the bottom.

@coacheugeneteo 2 жыл бұрын

Yes! It's great

@ST3FF3 2 жыл бұрын

Deep decline weighted ring push ups with a focus on arm adduction are so underrated for the chest imo

@as-above-so-below369 7 ай бұрын

Thanks Eugene this was a great help. Do you have a coupon for your app? Really interested in buying.

@alfredoguzman7260 2 жыл бұрын

Great video! Would butterfly machine be a good exercise to emphasize lockout?

@omarhani5864 2 жыл бұрын

Came for the tips, stayed for the dog

@BOO-dq4vl 2 жыл бұрын

Man you are best i can't totally relate to everything i am 5'5🙈... And tomorrow is my chest day❤️

@majora3043 2 жыл бұрын

I saw your video about doing mobility exercises for strength so you don't have to do an extensive warmup and generally have good ankle and hip mobility. I was wondering if you have anything for the upper body specifically the shoulders? I want to have healthy shoulders so I can lift for the rest of my life and hopefully protect them from injury. It seems like the more consistent I lift the more my shoulder starts to ache, and now I avoid certain movements like the incline dumbbell press or lateral raise.

@jaybird0312 2 жыл бұрын

The pup 😆 love me!

@edge7799 2 жыл бұрын

Mr Teo did you know that no matter the incline the bar must start higher than your shoulders and end over the eyes.The military press also works the upper pecs because the back is arched and you start from your clavicles.You can try the one dumbell chest shrug which you hold the dumbell in one hand and shrug it up and inside and squeezing the pec following the upper chest fibers.

@lucasjay1000 2 жыл бұрын

I have built sooooo much muscle in my upper chest with DB 30° press and Smith Machine 30° press in the past 6 months. I also always tuck elbows and do full rom

@coacheugeneteo 2 жыл бұрын

Nice

@lucasjay1000 2 жыл бұрын

@Johnny Comps start your chest workouts with a incline variation that you like and try to add weight/reps over time!

@lucasjay1000 2 жыл бұрын

@Johnny Comps I’d say try a 30° incline press with dumbbells and tuck your elbows slightly and press from about nipple height. Make sure your controlling the weight in the bottom position because that is where your chest is working the hardest

@b52ro 2 жыл бұрын

Nobody explains this better. 💪

@AhmadGameI 2 жыл бұрын

I wish I can have the honor of training with this guy one day.

@andrewf9322 2 жыл бұрын

The dog steals the show 🤣

@coacheugeneteo 2 жыл бұрын

🤣

@caboosegorgees 2 жыл бұрын

Great video! Can I ask where you got that T -shirt from??

@cr7vaibhav 2 жыл бұрын

This was really usefull i watch you cause I have the same height

@cr7vaibhav 2 жыл бұрын

Thanks

@sharanramkorun9143 2 жыл бұрын

Hi Eugene, Great video. But I have a completely unrelated , I hope not stupid question. I watched all of the videos you did on your workouts, sets and reps . I wanted to ask what do we actually mean when we say ' I'm doing 12 sets a week of volume for back'. Would this mean that you are dividing the volume between the lats, the upper back and traps?

@sarweshrauniyar 2 жыл бұрын

For the last tip, wouldn’t a normal cable fly emphasize the shortened range? How would it be different than a press around?

@jakobwing9660 2 жыл бұрын

If you have trouble feeling your chest on barbell exercises just kick them out if you st won’t focused on powerlifting what helped my chest development and shoulder health was to just do dumbbell and a little machine exercises

@joshuasnow9138 2 жыл бұрын

What’s the best setup for that cable press at the end? And is it preferable to do one arm at a time?

@herleyy Жыл бұрын

Nice video, gonna apply tomorrow on my chest workout. And I wonder. The dog managed to eat the bag? 😄

@gtg765 2 жыл бұрын

although i'm against barbell guillotine press i think that doing it on the smith machine and inclined is probably the best exercise for the upper chest because it removes the stability issues and is overall safer than free weights, i think you should really take it into consideration ^^

@Yeahhoee 2 жыл бұрын

I really like that one too! No worries about stability, just focusing on pressing

@jasonreyna7615 Жыл бұрын

At 6' tall with high upper chest insertions, I've noticed a higher incline angle absolutely hammers my upper chest. Even a slightly inclined shoulder press I can feel the chest working.

@equestrianmidnight5619 11 ай бұрын

I’m a bit over 5’11, so I’ll try that too.

@ChestnutFarmhouse 9 ай бұрын

Because of the dog alone, I've subscribed.

@matt02g 2 жыл бұрын

I have a question with respect to tip 4. I tend to avoid the converging motion that you mentioned as it tends to trigger tendinitis in my upper left arm (both cable flys and db flys). Do you know of any good machine exercises or exercises that are in a more stable position that might help me out?

@coacheugeneteo 2 жыл бұрын

Not sure sorry you'll have to experiment a bit with grip position too

@johndalton4559 2 жыл бұрын

did you solve the issue matthew? did you experiment with different levels of suppenation?

@Lars22J 2 жыл бұрын

30 for sure 💯

@aldocipriotti6752 2 жыл бұрын

Hey Eugene. Good channel. I personally got away from incline work a while ago as IMO the whole upper chest thing is up for debate IMO. I believe all portions of the chest muscle are working maximally in just the flat or slight decline. Throw in genetics and you get what you get. Otherwise every pro bodybuilder who have maximized all variable would have great upper pecs yet we see many that do not and they are doing all these incline variation. Again, my opinion based off biomechanics and how the muscle loads. Also…I am with you on dumbbells and cable work as being most optimal from resistance curve standpoint and safety as well. No one is blowing there pecs out on dumbells or cables. Very rare

@user-us4mc7ej3c 2 жыл бұрын

If you think about it, flat DB press works pec and seated DB press works delts. It is only logical that playing with the incline will target different parts of chest / delts .. it's common sense. Although I will have to agree on the genetics part. Personnally I rarely see a person whose pecs have a clear separation

@idontknowaname7166 2 жыл бұрын

What do you think about reverse grip dumbell and barbell bench press to build your upper chest if you don’t have an incline bench?

@na8522 2 жыл бұрын

All of em

@coacheugeneteo 2 жыл бұрын

Truth 😆

@daratchfo3696 2 жыл бұрын

Any recommendations for sternum pain during dips?

@EndureEnt 2 жыл бұрын

That dog is persistent. I laughed immediately when it jumped on the couch.

@coacheugeneteo 2 жыл бұрын

🤣🤣

@adrianlxix749 Жыл бұрын

When choosing the incline was the one on the left the better one or the one that was shown on the right side

@GabidenAssassin 2 жыл бұрын

Ditched flat bench and replaced it with Dips and Incline Bench. Chest size blew up.

@robthewaywardwoodworker9956 2 жыл бұрын

You're a treasure chest (see what I did there) of knowledge. Thanks.

@coacheugeneteo 2 жыл бұрын

🤣 Thank you! 🙏

@yagzyalcntas553 2 жыл бұрын

I couldnt find the cable machine video you mentioned, can you send a link please?

@venom999333 2 жыл бұрын

I personally notice a massive pump in the upper chest when I use a higher incline. Generally I'm around 45° but when I go to 60° I notice more pump. For flat or my "flat" I usually use a very slight decline -15° maybe. I tell everyone flat = pec tear slight decline no pec tear

@radkotodev1164 2 жыл бұрын

Awesome video, Eugene! However, Coach Kassem suggests an even more adducted arm for pec pressing than your's in the video demonstrated. What do you think about that?

@coacheugeneteo 2 жыл бұрын

It's not an exact angle that'll work for everyone

@gideonsmith2642 2 жыл бұрын

hahah the casualness of dog and him being a cool dog owner while dropping wisdom bombs

@coacheugeneteo 2 жыл бұрын

😄😄

@quenri6048 Жыл бұрын

Do you think doing only incline bench will be enough for overall chest development?

@kroppsomvandling 2 жыл бұрын

According to what data did you made these sugestions. As to what i know from EMG measures. The only noticible change in activtaion on chest muscles was whit a 20 degree downward angle. Also let my remind you about the anatomy of the chest. Its one muscle. You can not isolate or target a specific part of one muscel. Much like you cant target a specific part of rectus abdominus. So leaning bench up will no activate upper chest fibrers as you claim more than a flat one. the only thin that will happen is that you shift more to shoulder and triceps dominant movement then chest. So flat or decline is the way to go. And ofc Dips is the king for overall chest development. And flyes is ofc also a good one.