web analytics

Exercises To Build The Chest Muscle


What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Would you get pissed if I called you a cheateréNow, don't take offense because we all are to some degree. See, if you're working out and you're liftingweights, you're cheating. And it's not because you're consciously trying to do it, guys. I made a point a couple weeks ago in a tutorialwe did on ab training and specifically how our hip flexors take over for our abs where I said one comment, that our bodiesare masters of compensation, and I think it

might have blown by that too quickly. See, the fact of the matter is our bodiesare so damn smart. And in order to get them to respond to ourtraining, we have to force them to not be so efficient with what we're doing in theweight room. We have to make our workouts inefficient froma standpoint of, we can't let our bodies tell us the movement patterns they want to movein because guess whaté They'll cheat. They'll cheat around your strengthdeficits. They'll make every single move we do easier.

So what I wanted to do was just showcase afew of them to show you just how our bodies take over and make exercises that should be done oneway make us do them completely different and at the same time they rob us of the resultsthat we should be seeing while doing them. So, right away, if you're going to do yourshoulder training, you can pretty much guarantee that unless you're consciously examining howyou're doing each rep, you're probably cheating on those reps, andI can tell you you're probably costing yourself some shoulder size in the process.

First of all, I call it the Traps Trap. Whenwe're doing a Side Lateral Raise, what likely happens hereé What we know, and you can alwaysanalyze this part of the exercise, you're just trying to work that dumbbell fromsomewhere down at your side to out at your side because you know that's how the exerciseis executed. But we don't know how we get there and whatmuscles are helping us do it. And a lot of times, anything that's in the area of themuscle you're trying to work will try to contribute. In this case, the traps take over to a largedegree. The Traps Trap is that while I'm trying to get this dumbbell up, I let my traps shrugand help pull up.

You can see that just by shrugging, I'm ableto elevate this arm higher, but it's not really focusing on the side delt that I'm tryingto really have do the exercise. So, we don't want that to happen. That cheatis one that's not going to help you in the long run. So what we try to do is let the arm stay,I've demonstrated this in a previous tutorial, stay low and almost like it's going undera fence. Try to reach up and under the fence. If you at least do that, you're depressingthe shoulder on this side, try to keep the trap out of it, and reachup and out. You can still bend a little bit

at the arm, but that is even a little bitof a cheat. I'm ok with it because you have to adapt byallowing for a little bit heavier weight if you do that because you're basically shorteningyour movement arm here, ok. But, if you're going to keep it straight outthen obviously now you've got more gravity here pushing down on your arm that way itbecomes essentially heavier, ok, so, that's 2 cheats in 1. Next is another area of the shoulder. It'sthe front delts, and we've done this before, too.

Home Chest Exercises UPPER MID LOWER CHEST

What's up, guysé Jeff Cavaliere, ATHLEANX . It's a bodyweight Wednesday and because ofthat I'm going to show you how to start hitting the different areas of your chest with a homeexercise. Now you don't have to hit the gym all the time and do incline bench pressesto hit your upper chest, or flat bench presses for your middle chest, or dips for your lowerchest. If you understand the basic biomechanicalprinciples of those exercises you can translate them to the home environment. I'm going toshow you how to do that here. The two most important things you have to understand isthe direction of the fibers from the different

areas of the chest. Number one – we've talked about it before– the upper chest has the funicular fibers that run in this direction. The middle chest– or sternal fibers – are going this way. Then the abdominal head runs down in thisdirection. We can hit that like I've shown you in previous tutorials right here. The importantthing is to understand what is happening with the upper arm in relation to the rest of yourtorso. That tells you the whole story. Even thoughthe exercise may look completely different it won't look different if you understandthe positioning of the arms. Let's start with

the upper chest. Look here on an incline benchpress. You can see that my arms are not directly in front of my chest. No 90 degrees to mytorso. They're actually a little higher than that. So 0 degrees would be down here at my side,then 90 degrees would be straight out here. On an incline bench press my arms are angledeven greater than that; like 120 degrees up. If we want to translate that to a bodyweightmovement we can do that with a decline pushup. See, when I position myself here against thewall with my feet on the wall you can see that, yes, even though my body is facing downwhere it used to face up in an inclined bench

press, just focus on that positioning of thearms. You're going to see it's the exact same thingas it was on the inclined bench press. So you can target more of the upper chest bydoing a decline push up. Now, we all know that doing a straight, classical pushup isgoing to do the same thing that a flat bench press would do. That is to target more ofthe middle area of your chest. That we've already got covered. Now you want to flipit over one more time and you now want to start targeting those lower portions of thechest. You can do that – and I know it sounds alittle backward – but the inclined pushup.

Once again, look at how this all ties backtogether. If you look at a decline bench press you can see that the arms are now in relationto the rest of the body forward, or below that 90 degree angle. They're down a littlebit lower and you're creating that line of push which is down and across. Down and across. The same thing happens where when we do thisinclined push up because our body is positioned a little bit ahead of our arms, those armsare angle in position to our torso down and across. So I know it looks different and completelyopposite of what it is, but if you understand that, then you can piece it all together.Of course, at ATHLEANX, we piece things together

because we want to help you to get the mostout of everything. We've kind of got the ultimate home chestexercise if you want to hit all these areas together. So what you do is you set a benchup here, as you can see in front of you, about 5ft or 6ft in front of a wall depending onhow tall you are. Now you position your feet up on the wall to be able to perform a declinepushup. Remember, decline pushup: upper chest. You do three reps here. Then you walk yourself down the wall untilyour feet are flat on the ground and then you do three reps of a regular, old pushupand get yourself immediately into an incline

Leave a Reply