The PERFECT Chest Workout (Sets and Reps Included)

what's up guys jeff cavaliereathleanx.

com today i'm going to show you a chest workout that's going to maximizeyour chest development and we're going to put the science behind the decisionsto include the exercises that we do and I'm also going to throw in the musclemarker and this band to help us get the job done let's start with the bandactually the muscle marker as well I've actually been practicing here as you cansee the idea here is if we take the band and we activate the chest by going intothis position here we see that there's a lot of things going on in terms of thefibers and the orientation of the fibers they're not all running in the samedirection matter of fact they don't even all havethe same attachments the fibers that originate from the upper chest herecoming off with the clavicle and they're running down towards the humerus rightbut the most important thing is they're going from a high to low positionwhereas the fibers that come off of the sternum again a different bone than theclavicle are actually coming in more of a horizontal direction going almoststraight across the chest out towards the arm and then we have the ones thatcome off with a bottom portion here of the sternum and they head up so theseare not going completely horizontal these are actually traveling from a lowto a high position so we shouldn't know if you've been watching this channelthat in order to fully hit the chest you're going to want to choose exercisesthat follow those fibers meaning you're going to want to take your arm throughdifferent ranges of motion to better hit and align it with those fibers so let'ssee what those would be well we know we got to choose the stapleexercises we know we got to choose the exercises that allow us to load them themost of the PEC gets the most capacity to be overloaded and that starts righthere at the bench press so as I move my arm out and a bench press the alignmentof the arm is moving here almost parallel to these mid fibers coming offof the middle portion here of the sternum and that's what happens here asyou see on the exercise itself to hit the middle portion of the chest it's agood developer of that portion of the chest okay good so the flat bench pressobviously we know there's a reason for doing it but there's also a reason fordoing the incline bench press in doing it as well because that's going to takethe through a different position it's gonnatake it from a low to a high position right we go here we push up what is thatdoing you can see that now it's taking this upper arm and aligning it more inparallel with the fibers going here and this high-to-low arrangement you can seethat once again play out as I do the exercise so so far we're two for twowe've got two of the bigger exercises we're able to load them up and now we'vegot to hit the lower portion of the chest and the lower chestwe've probably heard is best hit with a dip why is that again it's not byaccident it's by Anatomy you take your arm through this position of an extendedarm behind your body and it comes and it travels down and as it travels down yougo from this high to low position better allowing you to hit the lower fibers ofthe chest versus the ones that run parallel and versus the ones that runfrom low to high so this is really what's important here is that youunderstand that the exercise selection is not random it's done for a reason totry to take the muscle through its entire range of motion but there's avery key differentiator of what I just said there you want to not just takethose exercises through their full range of motion you want to take the musclethrough its full range of motion and that is where we need to differentiateand that is where we need to jump off from because all of these exercises seeif you can tell the limitation on all of them from the flat bench press to theincline bench press to the dip they're not crossing midline and we know thatthe action of the PEC at the shoulder has capability to take this arm not justthrough adduction but across and horizontal adduction across midline andall those exercises are limited by the fact that they don't take you even tomidline let alone across it so how would you construct a better chest workoutwhat you'd want to do is you'd want to take those exercises and follow themimmediately with a drop set of an exercise that's going to do that solet's go back to the flat bench press we go immediately from our flat bench presshere to a horizontal cable cross over now that again people might even say -there's a lot of fans in the cable crossover saying that it's a betterchest activator from EMG studies then what a flat bench press is doing butguys if you rely on energy studies and you wind up saying things like that anddon't understand that though it may have a better percentage of activation it'sstill not capable of being loaded to the extent that a barbell bench press istherefore limiting its ability to be effective it's if it's the only thingyou do but if you do it in addition to the bench press you're getting thebenefits of everything so now we take that we drop right into this horizontalcable crossover and we can see that we're actually now taking our arm allthe way through and crossing midline and getting that complete activation of thechest in that plane of motion so we don't have to stop there though becausewe can do different planes of motion because this shoulder is athree-dimensional joint we can hit any angle we want so if we go back now we doour incline bench press and when we're done with that we don't rest weimmediately go back over to the crossover and we change the orientationso that our arms can go through this low to high arc and again we're not we'renot going to stop where we would stop on a bench press on the incline bench presswhat we're going to do is we're actually going to take the arm to midline andthrough midline and you can see again the degree of contraction and completecontraction we're getting up the chest by doing so it's a difference maker guyswhen you actually implement it and we're go to the dip the same thing our handsare actually fixed on a dip as well we can't get our hands to come towards midline because the dip station just allows them to stay in one position but we cantake the dip we can load it up we can use weights we can do whatever we wantto create overload with that exercise as soon as we're done we come back overhere and now we change the orientation of the cables once again to go from highto low and once again it's not just getting the midlinebut it's crossing through midline to get a complete contraction of the chest anessential element for a complete chest workout and again one extra exercisehere I'll push up one that we do a lot I'm sure you don't have to stop withjust the push shell because we're being limited once again by the fact that ourhands are in contact with the ground and cannot get across our body so we use thepush-up into this banded push-up where Ashley can come up and drive one handacross the body to create an abduction across midline right one arm stayingdown in contact with the ground the RL arm goes across of course we want toswitch sides and work both sides here but this is how you complete thedevelopment of your chest by including exercises that can beloaded by including exercises that take the muscle through its full range ofmotion and of course applying full range of motion to all of the exercises evenif they are limited in how much complete range of motion they can apply to themuscle itself that is how you do it guys if you're looking for a complete workoutthat puts this all together puts the science back in strength head toathleanx.

com as a matter of fact we don't just train chest we train likeathletes we try to figure out ways we can incorporate chest training into amore total body explosive application of it so that we move like athletesfunction like athletes and look like athletes those are all over atathleanx.

com if you found the video helpful make sure you let me know belowif you haven't already done so guys please subscribe and make sure you turnon your notifications so you never miss a new video that we do including thenext muscle marker video all right guys talk to you again soonsee ya you.

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