Selen Dar

Muscle-Building Workout and Diet


Hello everyone, Pec tutorial – best excercises. I did abs last and a lot of people liked it,
so I will show you the best pec excercises ever. #1 excercise is pushups. The trick here is to do it perfect form. In perfect form, I mean you are starting with
your body straight, you’re going all the way down, all the way
up. Not just like this. This isn’t perfect form. You go down 2 seconds, hold it for one second
in bottom position, 2 seconds up. And then, directly go straight down. Don’t rest in the top position. I demonstrate: 1,2 1 second, 1,2 again 1,2 1 second 1,2 again 1,2 1 second 1,2 Rght now, I’m stressing a lot of triceps. The way to make it more directed to chest, you put your arms a little bit like this. You put your hands a little bit not like this but like this: and you make sure your elbows flare out when
you go down. So it will look like this: 1,2 1 second, 1,2 1,2 1 second, 1,2 1,2 1 second, 1,2 So – like that. You can go any position, there are different
ones. You can elevate your legs, you can do diamonds, because when you do diamonds, your arms also
flare out. 1,2 1 second, 1,2 And so on. As long as your elbows flare out, it’s on
your chest. Me second most favorite and best excercise
is muscle up. I will explain why in a second, especially
if it’s controlled. If you do a slow muscle up, for example. But even fast momentum muscle ups like this
one are really good for chest because when you go on top of the bar, this is the
motion that trains your chest. For the muscle, it is better when you pull
yourself up, over the bar, and in this moment right here, gravity is pulling you down, you’re a little
bit tired, and you tend to go lower so you have full
range motion. You push yourself up. So the muscle up itself is the second best
excercise for your chest, for your pecs. The third best excercise, which I never liked, but it works, are dips. Dips – also try to keep arms going outside
more rather than backwards. Go all the way down. Also 2 seconds down, 1 second hold, 2 seconds
up. 1,2 1 second, 1,2 again 1,2 1 second, 1,2 Really good for your chest. Especially if they are controlled. Those are 3 top excercises for your chest
and pecs. I’ll show you an extra. This one helps. It’s isometrics for chest. Alright, this one’s isometrics. It’s good for lower back, but because you
are trying not to cave in and fall inside, you have your chest really flexed, keeping
you in position. So this excercise right here is a lower back
excercise but chest is the primary holder here. You start in the bottom position like this: It isolates your chest and it is isometrics. It holds you in. That’s just an extra. But pushups excercises are the best excercises. That’s all I did for my chest. I did some dips, but I never liked it. This excercise I do once in a while. That’s about it. Like, Subscribe, I’ll put a link right here
for my abs video that I did recently. I have new videos : Handstand tutorial, and my full 1-hour workout
coming out, too. So I’ll see you guys then. Bye!

100 thoughts on “Top 3 Bodyweight Exercises for Chest

  1. The one two second rule thing is wrong. Depending on whether your working on endurance or size speed and technique will alter. The name press up or push up can be misleading. The micro tears in your muscles are actually created when you lower yourself to the ground. So in a sense you were right in that respect where you said hold for 2 seconds on the way down. However the slower you lower yourself the more and larger micro tears you will create which can be filled in via use of protein or creatine for size. However if your trying to improve endurance or speed (for the benefits of a jab in boxing for example) then faster press ups will help develop more type 2 and type 2 a fast twitch muscle fibres which basically means that the muscle groups being worked will either get faster, remain as fast or minimise the reduction of speed if size gains are acquired. To sum up push up as fast as you like, because it wont make a damn bit of difference, then lower yourself slowly. This concept applies to all RESISTANCE exercises. The term RESISTANCE means to resist i.e. resist the force of the weight of the rest of your body and gravity in a push up. Or resist the the weight of the bar and in a bench press. So again any part of the exercise that involves pushing is useless basically.

  2. I like how you like to teach bodyweight exercises , it's much more fun and challenging than going to the same gym everyday and doing the same exercises. thanks for the video

  3. When you flare your elbows out more to focus on your chest, does it still focus on your triceps enough to noticeably gain muscle?

  4. Hi, saw your video for beginners (great stuff); do you recommend this routine daily, with one set, two sets, what? Thx for the videos.

  5. Don't listen to this guy. If he keeps going he's going to absolutely ruin his fuckin' shoulders with those flared pushups and low dips. His other videos seem great but this is really bad and I hope he learns better technique. Here's an explanation why: https://www.reddit.com/r/bodyweightfitness/comments/4wfh6i/everyone_tells_you_that_flared_elbows_are_bad/

  6. you do know that when you do diamonds you work out your triceps not your chest? hands closer = triceps hands further apart = chest.

  7. for all haters that say , did you ever lift or no chest …you guys obviously know nothing about musculation …
    this guy has great genetics , he's very young and he DOES have a good shape meaning a good chest too , great potential in bodybuilding , look at his symetrie and shape of his upper body's muscles !

  8. this dude is seriously good but also seriously low in energy.. I mean.. you gotta be excited Man.. seems like someone is forcing you to make this.. lol

  9. Paul I have watched your videos over and over again and because I know who you are in Christ they never get old.i pray family life is well my brother in Christ.love you brother.romans5:5

  10. Я так и чуял что ты русский, потому что у меня акцент такой же как и у тебя когда я говорю, режил посмотреть в Description, и во, руссий канал

  11. man does'nt that 'flairing out the elbows' harm more then do good? You guys know probably better, but all the other videos of professional bodybuilders/athlets suggest not to:
    1) go too much down when doing dips, as it allegedly harms your shoulder parts
    2) flair out your elbows as that essentially leaves your chest unused

    You have a very great physique and seem not to have problems with that form, but this video is also 6 years old and maybe it has changed by now? If so, you should conider to reevaluate that content. You've got some kind of resposibility when millions of people watch it and imitate it.
    On the other hand, I'm an amateur and might just have poor education in that field. But somehow I doubt it in this case.

  12. i think the elbows shouldnt go higher than the shoulders on the dips, i think you should keep it on the same level and then go up again to not damage it

  13. i am an athletic person just for helth reasons but wtf he is like ''ummm u can also lift your car out parking if u want…. i guess that would work…"

  14. Nobody gon talk bout that he puts stress on his shoulders n thats why he has a small chest?
    + Diamonds are for tri…

  15. Yeah the dips seem a little too low. It seems like you're putting too much strain on the shoulders and where the pectorals meet. I'd say just to keep a straight form and hit 90 degrees. than go back up.

  16. Women push ups and deep push up blocks.your chest will explode.not everyone is strong enough to do this dude exercises.make your own push up blocks,so u can decide the depth.not the push up device that gives you turn techniques.use 2by four and hand rail.with 2by fours u can make your depth bigger.

  17. terrible advice, you should never flare your elbows out, will definitely injure your shoulders. Same for dips, you never go that deep.

  18. Every time you told the camera man to do something you either went out of frame or got upstaged by a poll.

    Also you’re fucking jacked

  19. What a dumb fuck. DON'T flare out your elbows coz you'll injure your shoulders and rotator cuffs. The number 1 rule with pushups is dont flare your elbows so this guy clearly doesnt know what he's talking about. If you want more contraction on your chest then activate your lats and and pretend your are squeezing your lats/armpits. Mentally put your focus more on contracting your chest. Not only will this protect your shoulders but you will also get a much better contraction.. and much better results. Dont listen to this dumbass lol and most dumbasses on YouTube.

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