![Mike | J2FIT Strength & Conditioning](/img/default-banner.jpg)
- 794
- 7 668 694
Mike | J2FIT Strength & Conditioning
United States
Приєднався 14 січ 2013
I'm a trainer, strength athlete, father, and husband. I've competed in Olympic weightlifting, CrossFit, powerlifting, half marathons, and adventure races, and a lifelong bodybuilding fan. I am also the founder of J2FIT.
J2FIT is a training company and resource to help lifters of all levels train better, get stronger, and build more muscle. I was also a NCAA strength coach, weightlifting coach, and fitness writer. I have written over 700+ articles on exercise guides, strength training, muscle building, and diet.
My Educational Background:
- 2010: B.S. Exercise Science from BGSU
- 2012: M.A. Exercise Physiology from Columbia
- 2012: CSCS Certified
- 2015: USA Weightlifting - Level 2 Advanced Coach (L1 2014)
My Experience
- 2014 - Now: Owner J2FIT Strength and Conditioning
- 2022: World Masters Weightlifting Team USA Member (5th Place Overall in M89 age 35-39)
- 2015 - 2023: Writer for Barbend, Fitbod, and Gymreapers
J2FIT is a training company and resource to help lifters of all levels train better, get stronger, and build more muscle. I was also a NCAA strength coach, weightlifting coach, and fitness writer. I have written over 700+ articles on exercise guides, strength training, muscle building, and diet.
My Educational Background:
- 2010: B.S. Exercise Science from BGSU
- 2012: M.A. Exercise Physiology from Columbia
- 2012: CSCS Certified
- 2015: USA Weightlifting - Level 2 Advanced Coach (L1 2014)
My Experience
- 2014 - Now: Owner J2FIT Strength and Conditioning
- 2022: World Masters Weightlifting Team USA Member (5th Place Overall in M89 age 35-39)
- 2015 - 2023: Writer for Barbend, Fitbod, and Gymreapers
Standing Cable Chest Press - Technique, Benefits, and Common Mistakes
Hey everyone, welcome back to our channel! Today, we’re demonstrating the Standing Chest Press, a great exercise for developing chest strength and stability.
Here's a step-by-step breakdown of how to perform the Standing Chest Press:
1. Setup: Stand in front of a cable machine or resistance band setup. Hold the handles at chest level with your palms facing down.
2. Pressing Phase: Press the handles forward until your arms are fully extended, keeping your body stable.
3. Return: Slowly bring the handles back to the starting position with control. Repeat for the desired number of reps.
🔥Expert Tip: Maintain a slight bend in your knees and engage your core to keep your balance throughout the movement.
📈Programming the Standing Chest Press for Muscle Growth vs. Strength Gains:
Muscle Growth:
For hypertrophy, aim for 3-4 sets of 10-20 reps. Use a controlled tempo with a 2-3 second lowering phase and a 1-second press.
Strength Gains:
For strength gains, increase the resistance and lower the reps to 4-5 sets of 8-12 reps. Rest for 2-3 minutes between sets to allow for full recovery.
🛑Common Mistakes and How to Avoid Them:
Error 1: Leaning Forward:
Avoid leaning forward during the press. Keep your body upright and your core engaged.
Error 2: Lack of Control:
Ensure you control the movement both on the press and the return. Avoid letting the handles snap back quickly.
That’s the Standing Chest Press! Focus on your form, adjust your programming based on your goals, and avoid these common technique errors to get the most out of this exercise.
If you found this video helpful, give it a thumbs up, subscribe to our channel, and hit the bell icon for more fitness tips and workout demos. Thanks for watching, and we’ll see you in the next video!
Here's a step-by-step breakdown of how to perform the Standing Chest Press:
1. Setup: Stand in front of a cable machine or resistance band setup. Hold the handles at chest level with your palms facing down.
2. Pressing Phase: Press the handles forward until your arms are fully extended, keeping your body stable.
3. Return: Slowly bring the handles back to the starting position with control. Repeat for the desired number of reps.
🔥Expert Tip: Maintain a slight bend in your knees and engage your core to keep your balance throughout the movement.
📈Programming the Standing Chest Press for Muscle Growth vs. Strength Gains:
Muscle Growth:
For hypertrophy, aim for 3-4 sets of 10-20 reps. Use a controlled tempo with a 2-3 second lowering phase and a 1-second press.
Strength Gains:
For strength gains, increase the resistance and lower the reps to 4-5 sets of 8-12 reps. Rest for 2-3 minutes between sets to allow for full recovery.
🛑Common Mistakes and How to Avoid Them:
Error 1: Leaning Forward:
Avoid leaning forward during the press. Keep your body upright and your core engaged.
Error 2: Lack of Control:
Ensure you control the movement both on the press and the return. Avoid letting the handles snap back quickly.
That’s the Standing Chest Press! Focus on your form, adjust your programming based on your goals, and avoid these common technique errors to get the most out of this exercise.
If you found this video helpful, give it a thumbs up, subscribe to our channel, and hit the bell icon for more fitness tips and workout demos. Thanks for watching, and we’ll see you in the next video!
Переглядів: 1 253
Відео
Cable Crossover - Technique, Benefits, Rep Ranges, and Common Mistakes
Переглядів 1,1 тис.Місяць тому
Hey everyone, welcome back to our channel! Today, we’re diving into an effective chest exercise that adds variety to your routine - the Cable Crossover. This exercise is fantastic for targeting the entire chest, especially the inner chest. Here's a step-by-step breakdown of how to perform the Cable Crossover: 1. Setup: Set the pulleys on a cable machine to a high position above your head. Grab ...
Dumbbell Chest Squeeze Press: Technique, Sets, Reps & Mistakes
Переглядів 857Місяць тому
Hey everyone, welcome back to our channel! Today, we’re diving into an incredible chest exercise that you should definitely add to your workout routine - the Dumbbell Chest Squeeze Press. This exercise is perfect for targeting the inner chest and adding variety to your chest workouts. 00:00 Introduction 00:22 How To 00:50 Step 1 01:03 Step 2 01:13 Step 3 01:34 Step 4 (Press Variation) 02:13 2 V...
Dumbbell Decline Bench Press | Technique, Sets, Reps & Mistakes
Переглядів 464Місяць тому
Hey everyone, welcome back to our channel! Today, we’re going to break down the Decline Dumbbell Press. This exercise targets the lower part of the chest. 00:00 Introduction 00:25 How To - Step 1 01:02 Step 2 01:36 Step 3 01:59 Expert Tip 02:40 Sets x Reps 03:32 Common Errors (and Fixes) 04:58 Final Thoughts 1. First, set your bench to a decline position, around 10-15 degrees. Lie back with you...
Dumbbell Incline Bench Press | Technique, Sets, Reps & Mistakes
Переглядів 1 тис.Місяць тому
Hey everyone, welcome back to our channel! Today, we’re going to break down the Incline Dumbbell Press. This exercise targets the upper chest by shifting the emphasis to the upper muscle fibers. 00:00 Introduction 00:28 How To - Step 1 00:56 Step 2 01:11 Step 3 01:27 Expert Tip 02:01 Sets & Reps 03:00 Common Errors (and Fixes) 04:02 Final Thoughts 1. First, set your bench to a 15, 30, or 45-deg...
Apex Bent Over Row
Переглядів 2,2 тис.4 місяці тому
This is a great bent over row variation you can use to build the lats. Unlike the barbell or dumbbell, this row guides (instead of you having to produce that effect) the load back on an angle towards your hips, helping you get a great muscle contraction in the lats.
Apex Deadlift
Переглядів 1,2 тис.4 місяці тому
Here is the Apex deadlift, a deadlift variation that mimics the strongman lift, the car deadlift. This is also a good option to train the hips and hamstrings and decrease loading in lower back.
DIY Pure & Potent Pre-Workout Stack: Custom, Cost-Effective, Caffeine-Free
Переглядів 7725 місяців тому
Join me on my journey to creating the ultimate home-made pre-workout stack! In this video, I share my method of combining pure, raw powders of creatine, citrulline, beta-alanine, and arginine. I’ll take you step-by-step through the process of measuring, mixing, and storing these ingredients to create a potent, clean, and cost-effective pre-workout supplement. Perfect for fitness enthusiasts who...
Ultimate Budget-Friendly Fitness & Outdoor Smartwatch: Alpha Gear Raptor Pro Review
Переглядів 11 тис.5 місяців тому
Join me as I dive deep into the features and performance of the Alpha Gear Raptor Pro, a smartwatch that’s making waves in the fitness and outdoor community for its affordability and robust features. Save 15% OFF with Code - DEWAR15 - alphagear.us/?ref=dewar15 Is the Raptor Pro the best budget-friendly option for fitness enthusiasts and outdoor adventurers? We’re about to find out! 🌟 Highlights...
Ultimate LEG DAY for ADVANCED Growth Inspired by John Meadows
Переглядів 5235 місяців тому
Join me in this intense workout session, where I take on the challenging routine inspired by the legendary John Meadows. In this video, I dive into lying leg curls, leg presses, back squats, pendulum squats, and stiff-leg deadlifts, all exercises that John Meadows masterfully utilized in his training. 0:00 Remembering John Meadows 0:55 Lying Leg Curls 2:34 Squats 5:07 Leg Press 7:17 Pendulum Sq...
How Bodybuilding Boosted His CrossFit WOD Performance
Переглядів 1,3 тис.6 місяців тому
In this video, I dive into the heated debate: Does bodybuilding hinder your CrossFit performance? Many believe that the bulk and muscle from bodybuilding can make you stiff and less agile, potentially impacting your WOD scores negatively. But I’m here to flip the script! Join me as I tackle the challenging CrossFit 23.2 WOD. Not only will I take you through my journey of incorporating bodybuild...
Get MUSCULAR Chest By Doing Fewer Exercises
Переглядів 6736 місяців тому
Get MUSCULAR Chest By Doing Fewer Exercises
Simple (and Extremely Intense) Strategy to Build Your Quads
Переглядів 4346 місяців тому
Simple (and Extremely Intense) Strategy to Build Your Quads
Get HUGE Arms By Doing Fewer Exercises
Переглядів 3,6 тис.6 місяців тому
Get HUGE Arms By Doing Fewer Exercises
How to Use Your Lats (NOT ARMS) During Back Rows
Переглядів 2,4 тис.6 місяців тому
How to Use Your Lats (NOT ARMS) During Back Rows
AlphaGear Bravo XL Smart Watch Review: Unveiling the Latest in Wearable Tech!
Переглядів 14 тис.7 місяців тому
AlphaGear Bravo XL Smart Watch Review: Unveiling the Latest in Wearable Tech!
Using Dumbbells for Hip Thrusts IS NOT OPTIMAL
Переглядів 7557 місяців тому
Using Dumbbells for Hip Thrusts IS NOT OPTIMAL
DUMBBELL RDLs: Here Are 4 Variations For Massive Hamstrings
Переглядів 7 тис.7 місяців тому
DUMBBELL RDLs: Here Are 4 Variations For Massive Hamstrings
How to Feel Your Delts More During Cable Raises
Переглядів 4017 місяців тому
How to Feel Your Delts More During Cable Raises
I love this triceps exercise for building SIZE + STRENGTH
Переглядів 8937 місяців тому
I love this triceps exercise for building SIZE STRENGTH
Here’s one main reason I find most fitness goers struggle to reach their goals…
Переглядів 1777 місяців тому
Here’s one main reason I find most fitness goers struggle to reach their goals…
60 Minute UPPER PUSH WORKOUT | Shoulder, Chest & Triceps
Переглядів 7787 місяців тому
60 Minute UPPER PUSH WORKOUT | Shoulder, Chest & Triceps
You Probably Won't Survive This BACK & BICEPS Workout
Переглядів 2448 місяців тому
You Probably Won't Survive This BACK & BICEPS Workout
Starting a New Workout Program: Smart Tips for Long-Term Muscle Growth Success
Переглядів 3088 місяців тому
Starting a New Workout Program: Smart Tips for Long-Term Muscle Growth Success
In-Depth Review: Alpha Gear Raptor Smart Watch - Your Next Fitness Tech Essential?🦖
Переглядів 34 тис.9 місяців тому
In-Depth Review: Alpha Gear Raptor Smart Watch - Your Next Fitness Tech Essential?🦖
Add a Band To Kneeling Push Ups to Get Your 1st Push Up
Переглядів 1,1 тис.Рік тому
Add a Band To Kneeling Push Ups to Get Your 1st Push Up
Weighed Eccentric Pull-Ups | GROW MUSCLE + Get Better At Pull-Ups!
Переглядів 1,3 тис.Рік тому
Weighed Eccentric Pull-Ups | GROW MUSCLE Get Better At Pull-Ups!
Thanks!
name a single hotter dude on this planet. haven't seen one
underrated vid
I've had two Raptors for less than 4 months and they are both black screens. The first one I let the battery totally discharge because of overseas travel and I forgot the special cord. It never recovered. I got a replacement for $55 from costumer service. I've had that one for 3 month and is got a black screen after wearing it in the hot sun 103 deg. I'm tired of fiddling with the watch. I'll never recommend an Alpha Gear watch to anyone. Pretty sensitive programming. Rugged but the electronics suck.
Hi Daniel, We are sorry to read this, To be eligible for a refund, your item must be in the same (new) condition that you received it and in its original packaging and under the first 3 days of guarantee, unfortunately you have passed this period. We'll continue providing you the replacement unit as accorded. Thank you for your understanding. -- CN Above is the last email I got from the company about a return. I used the watch for 2 weeks when the screen failed. I waited for 3 weeks for a replacement watch which never came. Please do not waist your money on these watches. BravoXL.
Hi Daniel, We are sorry to read this, To be eligible for a refund, your item must be in the same (new) condition that you received it and in its original packaging and under the first 3 days of guarantee, unfortunately you have passed this period. We'll continue providing you the replacement unit as accorded. Thank you for your understanding. -- CN Above is the last email I got from the company about a return. I used the watch for 2 weeks when the screen failed. I waited for 3 weeks for a replacement watch which never came. Please do not waist your money on these watches. BravoXL.
Good shit bro
Please do not buy these watches. They are tough everything else is crap. Software is lagging. Got mine wet in a three foot pool two weeks after I got it and it ruined the screen. They did offered a replacement without hesitation and after 3 weeks of waiting for a replacement I requested a refund. …Bravo XL.
Name of the equipment
Hello great video very informative of all the steps and options and durability. I just have one question what is the Bluetooth distance from the watch and your phone or have you tested?
Can you text on this watch,or answer calls
Dynamite
Nice straight to the point no BS 🤙
I have an iPhone and I’ve turned all of the notifications on but still not receiving text messages notifications. Any suggestions?
Proud of u! Hello from Türkiye 💪
Why would you do this?
thank you
How many do you do, to start with?
im flying
I feel it each and every time great!
What OS does it use. I asked AlphaGear but they won't answer.
Thank you ❤
This is a good idea. I will try this next squat workout. Thank you for the suggestion!
somethin on your camera
good plyo push up vid
You failed to explain the posture. I am always getting rounded back
SCAM! BEILIVE ME DON'T BUY ANYTHING FROM THEM! CHINESE SCAMMERS
I am telling you all right now! This comany is a scam! Yes they sent me this watch and I contacted them immediately to return it and they will not respond for a return address. They told me to send them a picture of it, which is still in original packing with the plastic and they never responded. I am dispusputting this with my CC company in any hopes to get my money back. Shame on you Mike for endorsing this shit company. I am sure my comment will be deleted like my previous ones.
Need a little more context to this story. What happened?
If you read my post you would see the context. And I have still yet to receive a refund or a response from the company. This, after I paid $18 shipping to send it back and I confirmed they received it. They said to give them a few days for the refund and that was weeks ago. They are a SCAM!
@@MrWolfman104 to clarify what I meant, what was the reason you wanted to return it immediately? It sounds like you got it and just as fast as it arrived you wanted to return it. I'm curious why. Yes I have seen other reviews (shills like this guy) but something I noticed is the models are different. This wouldn't have been a red flag to me if the madel disparities were over a year or two. I was going to buy through Amazon since the company would have to fight it out with them when it comes to the refund battle.
@@MrWolfman104 WE NEED THE CONTEXT. Geez...
Because I did my research after I placed the order and saw the awful reviews about them being a scam. Sure enough, they are a total scam. Sent it back brand new and they still refuse to refund me
Well done, much appreciated.
Does it have to drop down under the chest or slightly higher is fine as well?
Lower it as low as you can take it until your elbow touch the floor. It’s already a partial range of motion movement, so don’t shorten it up even more than it needs to be.
@@j2fit yeah i mean my elbows do touch the floor I just felt I was doing it wrong
Bro
Where’s the American flag?
It has the side wall. Check out my other videos by the platforms or cables. It’s there :) ua-cam.com/video/GgefnMA0IwE/v-deo.htmlsi=bkuBYtOQh4W_nb-P
This is so helpful thanks, My form wasn't correct yesterday I think my back wasn't straight enough so I had a back injury
No stopping kid go down cheating reps u dmfail 2 more csnt get weight up 2 sets hslf one more 👏
Why do I feel lactic acid build up in my rear quad when doing split squats?
This company is a scam! I ordered the week before June 19, but they waited until the 19th to “ship” my commander watch. Well, let’s just say they finally admitted that they don’t have it in stock yet and blamed it on the weather (so they are probably shipping it from china and there’s a problem with the cargo?) but here we are July 8th and it’s still not shipped. I checked on UA-cam and serval reviewers loved it, but the BB rating is an “F”. I called my bank today, I’ve been patient enough. I want to warn people about this company, because they deleted all the negative moments I made on their fb page.
This company is a scam! I ordered the week before June 19, but they waited until the 19th to “ship” my commander watch. Well, let’s just say they finally admitted that they don’t have it in stock yet and blamed it on the weather (so they are probably shipping it from china and there’s a problem with the cargo?) but here we are July 8th and it’s still not shipped. I checked on UA-cam and serval reviewers loved it, but the BB rating is an “F”. I called my bank today, I’ve been patient enough. I want to warn people about this company, because they deleted all the negative moments I made on their fb page.
Can you tell me how you made that device?
Absolute SHIT company. Tried to return this garbage watch, sent an email to them and got ZERO response. DO NOT but anything from this company. Now I have to dispute this charge with my CC company.
Too bad, I was really looking forward to getting this watch. Nice overall review, but the comments here are very telling.
To be that dumbbell 😑
Watch is trash.
I'm gradually upping the weight. I can now do a weighted plank with 20+# more than I weigh. Even more for a weighted bear crawl. No weighted pull ups just yet though.
Cab you text on it or gps
I've always done chest on the cables like this and don't see many other people do it. Good to know I'm on the path.
Jesus
WTF 🔥
Does he comnect text message social media an music
I’ve been trying this for too long but never feel any tension in my legs. Always feel lower back and it’s very uncomfortable 🫠😔
Bra