What’s up my fitness family! Today, I’m going to teach you guys how to increase benchpress by 30 pounds per week so that way you can blow up that ego. I know how it is as the number one question when you’re out and about, guys just asked guys. I don’t know why but a question that comes to mind when I am out and about is, “How much do you benchpress man?” I typically will say like, “Yeah, you know, I do like 135 for 100 reps, can throw some for a loop a little bit.”
But right now I teach you guys three exercises that I use with clients on how to increase benchpress and literally slap on 30 every single week, when that’s all nice, man, we can get that bench up there. And that way you get all the questions from everybody.
We’re going to start off with one instruction on how to benchpress before diving into ways on how to increase benchpress. Okay, so quick little one blip on this, because God forbid, can’t be jacking your bench all the way up 30 pounds, and you don’t even know how to bench. Typically, you want to grab the bar where your wrists and your elbows are aligned. That way, when you get into the press, you’re at about a 90-degree or a little bit less than a 90-degree. It’s not a close grip bench.
Watch your hands out, wrist above your elbows, find what grip it is on the bars that way you want some placements where you’re going to be making sure that you’re grabbing it in the equal spot on both sides. That way, you’re not picking it up all kinds of lopsided, if you’re rolling your bench back into the power rack, you want to roll it back to a position where when you lay on it, you want the bar to be across your eyeballs. That way, it’s not too far back and yet it’s not too far in front of you so when you’re doing your presses, you’re not hitting the hooks the whole time. You want to make sure you squeeze the living crap out of the bar. So the tightest grip, you could possibly grab it. You want to make sure your toes are back behind your knees so that when you push, all your force is going in one motion, opposed if your feet are out, and you’re pulling with your feet, trying to push with your legs, or you’re trying to push yourself into it like almost a decline bench as well. You want all the force and ladders or you want all the force going in the same direction.
Hopefully, all that stuff makes sense. If not rewind it, watch the video on how to increase benchpress, it’ll make sense the second or third time you watch it.
Alright, so that’s all the proper techniques and getting into the benchpress itself. When you bench press, you don’t want your elbows flared out, make sure your elbows are tucked, but not too far. Having that right-hand position will help with all of that. Holding the bar up, you’re coming down, elbows are tucked underneath a little bit, and driving up. Bam, down, driving up, see what has really good control on the negative and you want to explode when you’re on the positive motion.
Those are kind of like the quick fundamentals of 101 benchings, so I don’t want to go crazy with it because this is obviously for blasting your max.
The three exercises that I’m going to teach you guys are going to be a Close Grip Bench Press, we’re gonna do five sets. It’s five sets of five repetitions. Alright, so you want to make sure what you want to do is know what your five rep max is, for your close grip bench, you’re going to take 20% off of that, that’ll be your fourth set, you’re gonna take 20% off of that, it’s gonna be your third set 20% off of that, it’s gonna be your second set, and 20% off of that will be your first set.
A lot of times your first set might feel like it’s super light, it’s because you’re not trying to find out or increase your cluster of bash. The end game goal is to put on 30 pounds on your benchpress so we don’t want to get too crazy with it when you get doubling your five sets of close grip benchpress. And when you do a close grip benchpress, same position, eyeballs lined up with the bar, you want your hands about nine to 10 inches apart. I typically will take my thumbs, make sure that they touch because my hands are about nine inches and then I’ll go ahead and open them up. So when I close grip bench to this is not like proper technique, but I’ll unhook my thumbs, it tweaks my wrist a little bit. That’s just a thing that I do. Pushing it up, your elbows are tucked up underneath you, right to that bottom part of your chest, almost your sternum, straight back up. Okay, you’re gonna be doing five sets of that, once you get to that fifth set, we’re going to go right into the benchpress.
The same thing with the bench press, you want to know what your five rep maxes, because that says we’re trying to grow on the bench press, you want your five rep max to be on your third set, okay? Why, because we’re going to be putting on more weight. Five rep max on your third set, you want to be halfway between where you end with your close grip bench because that’s where you’re going to start for your benchpress and your five rep max. So it’s going to be your second set, you’re gonna split that and that’s gonna be your second set, your third set your five rep max, and then we’re going to increase from that. So if we get three to five reps on your fourth set and three to five reps on your fifth set, it’s kind of like our end goal with it.
Alright, the third exercise is going to be a floor benchpress. So for bench press, is exactly what it sounds like, you’re laying on the floor, and you’re performing a bench press, guess what, your elbows can’t go down all the way. So, therefore, you’re going to stop at that 90-degree mark, and drive up. The good thing about the floor is there’s no give like a benchpress. We got the floor super flat, it’s hard, your whole back is supported, and you’re gonna have a lot more force to get to, you’re going to be able to go where your five rep max was, and beyond with the floor press, because aka the top half-press of the batch. Great exercise to just slap it on some serious size on your benchpress helps you with your lockout, not only that, but the negative motion as well, so that way you’re putting your joints, your ligaments, your tendons. Everything’s getting a little bit more resistance put against it, so that way you have room to grow.
It’s going to help you the following week, your holy smack as I did just put on 30 pounds on my benchpress. You know that I don’t ever just sit still and just bench waits two, three minutes, so that’s not happening. In between your bench press and your neck wall in between your close grip bench, and your next set of close grip bench, we’re going to be doing inverted rows.
I don’t know if you know what inverter rows are, but you’re laying upside down, you can either use TRS straps, you can use the bar on the actual rack itself, just pull the bench out in a pull yourself up to the bar itself, I would go up underneath it, and you’re going to pull your chest up to the bar. Legs are out in front of you. We’re going to be doing 10 reps of it every single time. We’re going to be doing 10 reps or inverted rows and then also either 10 goblet squats or 10 ballistic lunges.
Goblet squats is just holding a dumbbell up in front of you and you’re getting a squat nice and deep, not coming up all the way.
The reason why we’re doing this is it’s not super heavy, but at the same time, you’re trying to stimulate growth hormone trying to stimulate your testosterone, therefore, you’re getting better results throughout the whole thing. It’s not a burnout, it’s not to get tired, it’s just to get some blood flowing, trying it a little pump in the legs also, and then a kind of getting your windpipe moving so it helps your chest to expand the contract. Therefore, it can grow a little bit more.
Here, we are doing a tricep which is a close grip bench, inverted rows, and goblet squats or a ballistic lunge lithic lunges.
If you’re looking for ways on how to increase benchpress up to 30 pounds in a week, and blow up that ego, you’re in the right spot. So I can’t wait to hear in the comments below that you gave it a go.
It’s also very important to have a good spotter. You want to have a good spotter that understands not just to take the weight up off you, but to make you work through those sets, especially if you’re trying to get those extra reps. And then also being able to spot a negative as well to kind of help you grow beyond what you can actually push.
If you got questions on how to increase benchpress, pop them in the comments. You know, I’m here for you, but I can’t wait to watch you blow up and do as well as your benchpress.
Hopefully, those ways on how to increase benchpress techniques helped. Hopefully, this strategy is something that you’ve never heard of, and I’ll tell you what, it works. I promise you that. I will see you in that next episode.
I’m going to show you guys how to spot somebody barbell bench pressing. I have here with me Mr. Mason who is going to be being the wonderful victim so that way he’s going to be lifting the weight and I’m going to be spotting while he is doing barbell bench press.
When somebody is in a position to bench, there are things that you can really watch for.
Hand position in the bench press. We’ll make sure the hands are pretty much directly underneath the elbows, that is not inside the elbows, so that way it doesn’t turn into more of a shorter tricep exercise, or really make sure that we’re really engaging the chest.
Make sure that the toes are always behind the knees because when you’re actually lifting weight, for sure all the energy is coming back in those same forces instead of pulling your body away from benching the actual weight up.
Are they lined up, also make sure that their eyeballs are directly underneath the bench bar to only pick the bar up and I’m always hitting the actual books themselves. You always want also make sure that all those things are going on.
And last but not least, of course, with their hands in the same positions on both sides so I’m not picking it up off-center.
When someone leaves on the bench, you want to make sure you guys can agree upon what I’m counting up to three, I’m going to be lifting away, spreading it out over the top of your chest, and then I’m going to go ahead and say ‘good’. And then when they’re good, I’m going to not let completely go all the way but go ahead and put my hands up already did just enough to know that I’m there if they need me.
For the majority of it, I was there just enough to not let that bar fall back down started going in the wrong direction. That way he was able to continue that push all the way through to the end.
Alright! Hopefully, you guys enjoyed the little tutorial.
What’s up my fitness family! Brent Kasmer is here with BKPT.
I have a wonderful test victim here. I’m gonna be teaching you guys how to spot a barbell floor press. Mason is the victim. He has to endure doing for bench today. And I’m going to teach you guys how to spot it.
A lot of times people have questions out there on the proper technique of spotting, which is the other direction of normally doing the exercise. Alright. I am here for you trying to teach you guys what the questions are you’re asking me. Alright!
Go ahead basic lining up on the floor. You’re on weight, so you go baby yea, one of us is. I’m gonna slide this bar all the way to the end, you always want to make sure that it’s at a point where you can get to it, but also they can get to it.
If you need to start off on the floor with a bar and the actual barbell itself, then you would go into as a spotter into a stiff-legged deadlift picking it up, and then, you know, handing it to them.
I usually have them already have their hands on the bar. Mason is going to go ahead and lay down and I have this up on the spotter handles already. It’s a little further out, giving me room back here to actually spot him.
Since it’s on the end, you want to make sure that the individual has their eyeballs lined up with the bar itself so that way, when you give it to them, they’ll be able to take it out, bring it out over their chest.
Alright, I’m gonna get myself into a stiff-legged deadlift position. I’m going to go over under grip just a little bit stiff-legged. I’m going to pat it out, you don’t always give them the pat out so that way they know when you’re lifting, and also, you know when you’re lifting.
So one, two, and three up, all right, I’m gonna take it over his chest, down, holding on to the bar, work baby, push. One, we’re gonna do three reps down, two – down, three. Good job and I’ll walk it back, okay? Or he would just throw it back onto the rack and get the heck out of the way.
As you saw with that, keeping my back straight and tight and using it like a deadlift. When people are doing floor press are typically doing more weight to make advance trying to overcome plateaus, or just really, really trying to blow their triceps out of water.
I’m going to do this one more time so Mason scoots down that way. I’m going to show you if it was on the floor position. Okay, laying down just like you were.
Obviously, you can’t lie with his eyes over the bar, but I do want to just be behind him. You would grab your normal bench grip, so he’s already set, the individual will not do anything until you can get it up over the top of their chest. So when I count to three, he’s done engaging his muscles too much, because all of this is a very awkward position getting into that chest press itself. I’ll get that same stiff-legged deadlift position. So one, two, and three, up, and I’m gonna walk it out in front of him and down, up, down, up, down, a little more. Good, alright.
The same thing with this one, you want to be right their hands on the bar, don’t just throw it on and see when they start struggling and then try to help because usually, at that point, they’ll freak out, you’ll freak out and you’re just grabbing the weight and it’s over, they’re not getting any more extra working.
With your hands, all these other bars, you’re able to just make sure that that bar is always moving. So they’re not getting stuck and jammed up. Always moving, which is barely or just barely helping them get through that motion.
Those are all the proper ways to actually spot a barbell floor press so that way, you know when you go into the gym when someone’s asking you to help them or if you’re a trainer and you want to be sure that you’re just upping your level then this is kind of the technique to use to get them the best results.
All right. So hopefully you guys enjoyed this little episode on how to spot a barbell floor press. I’ll see you in the next episode.
I have a topic for you that I get many questions about exercises for strength, which is, “If I’m a beginner, and I want to do strength training, and I’m at home, what do I do?”
I got a whole series of strength exercises for you guys. I’m going to do all of the different things depending on what you have at home. Whether it’s just bodyweight getting started, or going to use anything, whether it’s a resistance band, whether it’s dumbbells, kettlebells, barbells, you name it, I’m going to try to educate you on this.
Today, we’re gonna use the resistance band. I have the 5 Best Beginner At-Home Strength Exercises Using a Resistance Band.
Alright, if you haven’t seen it already, check out the bodyweight one.
Hook the resistance band into a pole or a fence post, tree, whatever you have but make sure it’s sturdy. You don’t want to be doing something and then all of a sudden gets slapped in the back of the head with not only your vein slipping off of it but the object that you’ve had hooked into.
Make sure you stay nice,tight, and straight. Press out the resistance band a little together, not all the way together. Keep your fist nice and tight. You’ll notice your upper chest is lagging.
If you want to, you could turn this into an incline press as well, but when you’re doing a flat press, you’re not only hitting your major but also your lower part of your chest as well.
Staying nice and tight, and then just pressing them out. Getting a good squeeze. Make sure you’re feeling it where you’re supposed to, otherwise, your elbows are just a little too flared out sometimes.
You’re trying to hit that angle where your elbows aren’t straight out with your shoulders, but they’re tucked under just a little bit. That way, it really helps to engage the chest pec muscles.
#2 Standing Row
This engages your rhomboids, your lats. It’s always great to do some pulling exercises, just because most people are so internally rotated because of occupational stuff. Like sitting here and there and typing and all that type of stuff.
The question I always get is, “Does it matter where my hands are?”
Yes. It does hit different muscles, but similar.
Obviously, you’re always hitting your back, you’re hitting your biceps at a different angle, too. You’re engaging more biceps, keeping them underhand. Right more in the middle of the back, more upper back, with the high pool or with the overhand grip pool, neutral grip, and pulling it to you.
A lot of times when I’m getting started with somebody new and I’m trying to understand their strength, and how strong they are, I’ll have them pull the resistance band tight and walk away until it’s nice and tight, but they can still keep it beside them. Then that is where we will start because that’s where they’ll get that good squeeze. Eventually, as they get a little more fatigued, I’d have to take a tiny step in. That way, as they fatigue, they’re still keeping the proper form.
#3 Squat
You’re going to stand on a resistance band, always make sure it’s about shoulder erminia. Make sure it’s nice and equal. Lay flat, let it relax. As you pick your foot up and kind of get yourself situated, you want to make sure it’s under the arches of your feet. Arches of the feet more towards the back of those arches.
You can do this in several ways, you can hold it up in front of you depending on the strength of the band. If that makes it difficult for you, you can keep it beside you if that’s enough pressure. You can wrap it up on top of your shoulders to give you a little bit more pressure, depending on obviously how strong the band is, and how strong your legs are. You can also hold it straight up over your head.
Getting a good squat, you want to make sure you’re getting that butt down nice and low. And getting a good squat in other ways to make it more difficult is obviously laying it flat. Bringing the slack in and stepping out because obviously, it’s giving you less band to work with.
Another quick thing when using a band too is making sure there are no cuts throughout it so that way you find out the hard way, whether or not it’s durable or not. Obviously, you don’t want to snap it on you with being in the butt, shoulder, head, face, neck, or anywhere else more dangerous.
#4 Pull-through
This is a great exercise. It’s kind of a hip thrust or kettlebell swing, obviously, you get to use bands for this.
You’re just going to wrap it around the post, whatever it is you have that’s nice and strong, and make sure it’s always equal. Hold the resistance band, both hands on the handles, walking forward to get some good tension on it. And you want to just go back with your butt in an arm exercise, and drive your hips forward, squeezing your tushie. Keep those arms nice and straight, and drive through your hips.
You’re getting exactly what you’re trying to hit, which are hamstrings and glutes. It’s a very important exercise. Why? Because a lot of times most people sit all day long. And when sitting, your hip flexors are super tight and eventually cause a lot of back issues. Therefore, this helps to counteract.
#5 Shoulder Press
Step on the resistance band right in the middle with one foot. Do not wrap it behind you, step through with your other foot to press it up. This all depends on a – your strength, and b – the strength of the band.
If you know you can do a little bit more, just make sure it’s equal and pressing straight up. This is going right behind your shoulders and going straight up over your head, not forward.
If this is not enough, guess what? I have something better for you.
Hook the resistance band in a post, leaning forward, arms are out, walk forward as much as you can. Keep that back nice and flat and do your shoulder press so that you are hooked on to something and you’re able to give yourself more resistance due to the fact of walking further away from whatever it is you’re using.
Hopefully, you guys are enjoying this content about exercises for strength. As Isaid, I got the kettlebell, I got the barbell, dumbbell. I also have a bodyweight one so that way you’re getting the best exercises that you can do at home as a beginner with some educational tips on what to do and what not to do so that we are getting the most effective, efficient workouts possible.
Share this with other people you feel is helpful. And also comment below any exercises that you like, that you think is the best exercise with a resistance band.
Today, I’m sharing with you the best cable chest workout.
And I’m giving you sets, reps, and everything so you can take this cable chest workout with you right now!
I’m super excited to share this with you!
Why? Because people are not only trying to get the most out of their chest workouts, but are also always trying to hit multiple muscle groups at one time. And that’s exactly what this chest workout allows you to do!
So, this chest workout is going to be four different tri-set circuits, which means each set is going to have 3 exercises in it.
And we’re starting off with a cable row. But I’m sure you’re asking right now, why are we starting with a cable row?
Well, a lot of times people improperly perform chest exercises such as the bench press, chest dip, etc.
BUT, the key to performing chest exercises and workouts correctly is being able to hold your shoulders back and down.
Unfortunately, if you’re always pushing forward, it makes it near impossible for you to start pulling your shoulders back.
So when trying to get into a great chest workout, you have to do chest exercises first to pull those shoulders back and and down so you can get the most out of the actual chest exercises themselves.
So the first circuit of this cable chest workout includes 15 repetitions each of a cable row, cable chest fly and bench press.
Cable Chest Workout – Circuit 1
Cable Row – 3 sets of 15 repetitions
Do what you can, but don’t make it overly easy or be ridiculous with your choice of weight.
You don’t want to burn your muscles out before getting into your bench press.
And after 15 reps, you’re going to go right into your cable chest fly.
Cable Chest Fly – 3 sets of 10 repetitions
The same thing, most people do the cable chest fly exercise improperly. And the reason and how you can do a chest fly improperly as you want to, they want to put on their max rep to wait for a chest fly.
A chest fly is an isolation movement. With this movement, you’re trying to get blood flow to the muscles. You want this exercise to be challenging, but you don’t want to MAX out. This is going to allow you good form throughout the entire range of motion. Again, you’re just trying to get good blood flow going to your chest muscles. Make sure to squeeze those handles together with each rep and stay nice and tall the entire exercise.
Keep in mind, you’re not trying to drive it into the upper part of the chest. Instead, you’re trying to engage that major pec muscle. So when you squeeze those handles together, keep your arms slightly bent while driving your elbows together to finish off the movement. This will give you the best form when doing your chest fly to keep that major pec muscle engaged.
And after 15 reps, you’re going to go right into your last exercise of your tri-set, which is the bench press.
Bench Press – 3 sets of 5 repetitions
While I’m showing you these cable chest exercises you want to keep two things in mind.
I’m giving you guys the ability to do these exercises with just cables. But there are some exercises I definitely feel should be done with a barbell and free weights. I do have a bar that I can hook onto my cables so I’m able to do a bench press.
When you do anything using a smith machine or cable machine, you want to be able to find the center point and then come down from it before releasing the weight. This way you’re not pulling from one side or the other. Once at the center point, you can then drop the cables all the way down to the ground.
If you’re wondering what the heck I’m using, these are flexlines, and I have an actual whole video on the flexline unit. They’re all done with air compression and are freaking awesome. It applies weight through air pressure. I have a plus button on one side to add weight and a minus on the other to drop weight. And it’s got a small computer screen telling you how much weight you’re using, the amount of repetitions you’ve done and how much energy you’re expending.
Now we’re gonna get into our bench press. The key, is to load it up, which makes it nice, taking it up, and driving. If you do have a barbell bench, and obviously, I would recommend that, but this is a great way to use that cable machine to stay in one spot. We’re going to be doing five reps there, we want that to be supermax out heavy.
So Circuit 1st Cable Chest Workout includes 15 cable rows, followed by 10 chest flies, followed by five bench presses.
You see how we’re kind of loading, we’re squeezing, driving the blood flow in there, and then almost 90 95% of your max. Great way to drive that blood in, and get that chest all jacked up pumped, and that way you can get the best out of it.
All right, we’re gonna move into the second circuit.
I got templates here for you. If you’re wanting this best cable chest workout, just message me, put it in the comments section, or reach out to me personally. DM me on any social media platform and we’ll get this over to you.
Alright, so the next exercise of this cable chest workout is the wide grip lat pulldown.
Super excited that I just took that bar off here right now for the wide grip lat pulldown.
The same thing, just like I told you with the cable row, you’re pulling your shoulders back and driving your shoulders down, that way, you’re able to get the shoulders back before you go into a heavy bench press with the fly combination.
Now, we’re working on pulling those shoulders down and engaging those lats. It’s the best way to get all those lattisumus or lat muscles pumped up and engaged.
The biggest thing about this cable chest workout is that there are two ways to do it. There’s the seated wide grip pull down, which is okay, or I’ve done a whole series on this too with the whole six top tips to get your first pull up. If you’re not able to get pull-ups yet, do all of your wide grip pulldowns, chin-ups, chin downs, from your knees because this simulates you if you’re actually pulling up. The biggest thing was doing pull-ups is not only the strength of your lats and arms, and all those things, it’s also your core. It’s a major core exercise.
I know it’s surprising.
Always looking up like you’re getting ready to go pull yourself up over the bar, pulling down, engaging those lats, keeping those shoulders pulled down, you’re gonna be doing 15 of these also.
All right, so 15 wide grip pulldowns, making sure you’re grabbing that bar securely. You don’t want to use a hook grip because I also have videos on that as well talking about one of the most common gym injuries. A lot of times people get what is called a tennis elbow and it’s because what happens is they’re using that hook grip, and it just tweaks that one finger real funny. All of a sudden, it triggers that pain in your elbow, that people have the hardest time getting rid of, honestly.
So…wide grip lat pulldown 15, followed by eight decline chest fly.
Decline Chest Fly – 3 sets of 15 repetitions
Just like when I talk about how you’re hitting any specific muscle and you’re trying to really work the whole chest and that’s why this is one of the best cable chest workout that you can do is because you can hit that angle.
To know the angles of the different chest muscles workout, this is the decline chest fly. You won’t be coming underneath that sweep, it connects up and wraps down underneath and into the insertion point right in the middle of the checks. So, you have to get that angle.
It’s the same premise when you’re doing your dips. So when you’re doing your dips, you’re leaning forward just a little bit. You want to make sure you’re nice and tall, leaning forward in that dip position. You’re just really coming straight down and feeling that chest engage underneath and lifting up. The same thing as I did with the chest fly workout, as you’re coming down, hitting those handles, and then feeling like you’re driving those elbows, squeezing your elbows together to finish off that movement, squeeze, you know, engaging that.
Alright, so you’d be doing eight of those. All right, now we’re going into the decline chest press.
Decline Chest Press – 3 sets of 15 repetitions
I actually love this exercise, especially with people that either (a) can’t do dips yet, and (b) just trying to really get that squeeze instead of doing a dip.
The cool thing with this machine is I’ve got two cables here so I can, in essence, hook in both cables into these handles to make this twice as hard on both sides. You can hear me letting that air in and out. I do this so I don’t get injured.
It’s that same motion. We’re set up for a dip and my elbows are bent just like I would be doing a dip. The coolest thing about using the cable is you get that squeeze that you can’t get when you’re doing a dip. You get that squeeze that optimizes. When you’re trying to get that depth, you find that same spot, you feel that bottom, your checking gauge, coming up bending those elbows, keeping the shoulders driven down and squeezing, eight reps, squeezing.
We cannot get that tension when you’re doing the actual dip itself. You see how focused eight reps, squeezing that chest together at the bottom, and I mean, you can really add that pressure to those exercises.
Now, the key thing is that you’re actually using a plate wave which most people will use because they’re not comfortable to have these, you want to make sure you stay tight when you get those weights in place. That way, you’re not exposing your shoulders too much to see how that kind of crawled from one side to the other, locking that in so that way you can get the weights in the right spot without trying to grab heavyweights out wide and really hurting yourself.
Alright, so we have the wide grip pulldowns, driving their shoulders down, getting your lats engaged, the decline fly, and then the decline press down. Alright. That’s our second circuit of Cable Chest Workout.
Our third circuit is one of my favorites.
These are all my favorites actually though, I love training.
So, it’s going to be a cable pullover.
Cable Pull Over – 3 sets of 15 repetitions
Do you have to have a bar? No, I mean, these are obviously things that since I have and I want to show it to you. I actually did see one of these originally at a hotel gym and that’s why I ordered a bunch of them.
Grab your bench and make sure it’s centered. Come in and grab the center point of the cable, roll it out about three to four feet and we’re going to do a pullover. You can do these with barbells and dumbbells. Also, the same thing, I think it’s better with the cable because of the fact that you had that consistent resistance.
Alright, you got your arms locked in and then isolated motion and you’re pulling over, engaging. A hole is going around your chest out so you want to pull that move. You feel your whole chest rounding. It also has that serratus anterior underneath your armpits, keeping those engaged. We’re doing 10 of this. Some good stretches and a good pullover.
With this Cable Chest Workout and a cable machine, you have that resistance always pulling backward. You’re always engaged, or as if you had a dumbbell boom hit to the spot and there’s no resistance here. Your highest resistance point is when it’s completely right up and down, and your body is all the way extended but you lose that resistance as you’re pulling it up and over. The cables are fantastic. The best exercise for that pullover motion.
Cable Chest Workout – Circuit 3
Incline Chest Fly – 3 sets of 15 repetitions
It’s not a heavy movement also, but you want to make sure, just like I said, with the decline fly, you understand where the insertion origin points are. Therefore, you can really isolate that actual muscle itself.
The same thing with the inclined fly, you got to find that motion. That way you can kind of feel and get that muscle memory, the connection with your central nervous system, to where that’s supposed to hit. Feel where it hits and then you grab the handle and you see my hand, how’s the supine grip, and you want to find that point and you’re always kind of moving forward and backward until you find that point and you just want to be like, “Oh, there it is.”
The biggest thing with this Cable Chest Workout is people want to try and twist their bodies, go heavy. It’s not about going heavy, it’s not. You just want to find that motion, find that movement, and isolate this by doing a single arm.
We’re going to do 10 of these also.
So, this whole Cable Chest Workout circuit includes 10, 10, and 10. 10 incline flies, 10 pullovers, and 10 incline presses.
Cables are amazing for a lot of these motions, or resistance bands for that matter. Because when you get to that point, it’s still got great resistance kind of pulling you back other than using a dumbbell, for something like this.
Alright, so this is why the cables are typically a lot better for especially flys. Plus, the big thing too is you’re going past that center point and getting that full contraction on that muscle. You cannot beat that. I mean, at the end of the day, to get the most out of your cable chest workout and your exercises, to get a full contraction like that, it’s the best. When I say these things too, it’s not like I said never do dumbbells again, never use a barbell again, not even close to what I’m saying. Just saying these are great to do because of the fact that you’re getting the best bang out of it.
Alright, as you can see in this Cable Chest Workout, this is a pretty high incline. Since I isolated that upper chest, I want to take it, and just pound it out. The reason being is, the same thing with these cable machines, you can use the handles for these as well. Get that great contraction pushing them in together, just like I did with that decline press but I can go heavier when I use the bar. I can go heavier, but the greatest resistance against it. Just using that bar, and getting it set up right, make sure that’s nice and center, pulling it in so that we want to go straight up with it. It’s gonna be hitting that upper part of my chest and myself in there though.
The same thing, bringing to my thighs, lapping it up, and driving that back into the bench, tucking those toes behind your knees, and just driving yourself back. It’s the same thing as 10 presses. Grab that bar super tight. Squeeze that chest up.
When you actually do this cable chest workout, you are dying at this point. Trust me.
I actually got it yesterday. Driving those elbows, squeezing that chest, really rocking it out.
That’s the third circuit of your Cable Chest Workout. We’ve got the pullovers, followed by the incline fly, followed by the chest press, all in the cable machines.
This last circuit of this Cable Chest Workout is like a burnout circuit. It’s fun. It’s challenging. You’re just kind of burning out the chest, finishing it up. We’re going to be doing several movements.
There are three exercises on it.
We start off with a crossover push-up.
Crossover Push Up – 3 sets of 15 repetitions
We’re going to go into a push-up position. I do these from my knuckles. If you have a dumbbell, you can do a dumbbell on one side.
From my knuckles, I’m going to do a push-up and then you cross over, cores engaged, getting that chest pop to finish it. I go high and low with it. Five on each side. Push up, squeeze, squeeze, push up, squeeze, squeeze, push up to five on each side.
Cable Uppercut – 3 sets of 15 repetitions
It’s not your cardio uppercut. We’re trying to burn your body up and work your core. We’re trying to pop that upper chest again. You want your arms 90-degree bend, coming up, small movement, just across the body. 10 per side. Your arms don’t unbend or bend anymore. Cores engaged, shoulders are locked in tight, and just hitting that upper chest. You can see what is burning out.
This last circuit we’re doing also is just like two to four sets. It’s kind of up to you and how toasted you are. I’ll see you don’t wanna get hurt. But we want to blow your chest all the way out. So we’re doing it today.
Upper Chest Shrug – 3 sets of 15 repetitions
Staying in tight. You got the cable, and you’re just trying to pop that upper chest up.
This is great to do in front of a mirror or if you don’t have a mirror, just put your hand and make sure you can feel that upper chest popping up.
It’s a little heavier than exercise.
It’s not ridiculous, though.
This is the last exercise for the best cable chest workout.
If you guys want sets, reps, all that stuff, no guesswork, handpicked and typed up and handed over to you, just contact me. I wouldn’t get this over to you unless you want to take notes which is always awesome also.
If you don’t feel like trying to put together and plug all these programs together and figure everything out on your own, you want to get the best. That’s for you. What you’re trying to do? What you’re trying to accomplish? This might not be exactly what you’re trying to accomplish. Because to even get that good cable chest workout, to get that good chest pumping, to get that chest looking the way you want to look. You have to be at a lower body fat percentage just to get it popping out.
To get yourself to that 15 or 12 percent body fat if you’re a guy, or 17 to 21 percent body fat if you’re a woman, to get to that range, you need help, and you don’t want to guess and keep trying to figure it out and waste time. Message me, hit me up, say you want to work with me, let me get you connected with the 7 Figure Body Blueprint.
It’s freaking awesome, man, we use it, ignite meal planning system, super simple. If it’s not simple, you will not do it. Also, I got the accelerated PT method, which is a thing that I created, working with 1000s of clients, getting them the ridiculous results that they didn’t even think was possible at, 40, 50, 60 years old.
It is possible. I promise you that.
I got tons of comments and say, “Oh, I don’t have the right body type for that.”, “I don’t have the right body frame for that.”
Guess what? Today, I’m going to be sharing with you the best chest exercises.
Super excited to share with you big concerns a lot of my clients have, not only face to face but a lot of questions that I get online as well. So hopefully this can clarify some of this.
I’m going to start with a typical one, everyone is aware of it, it’s the barbell incline bench press.
Incline Barbell Bench Press
You can do this with Dumbbell Incline Bench Press as well.
I like the dumbbells a little bit better but the biggest thing when you’re gripping your barbell is you want to make sure when you grab it, your hands are right at your elbows or outside your elbows just a little bit. You don’t want to be grabbing it in close because it turns up into too much more of a tricep exercise than it does a chest exercise. You want to get a good range of motion, you also want to get a good stretch on that chest as well so that way, you’re getting good motion with it. If you can’t get to your chest and are stuck in the row, don’t make yourself and force it and hurt your shoulders when doing so. As you get stronger and as you get into that range of motion, you’re getting that as deep as you can.
Incline Barbell Bench Press definitely hits those upper pec muscles. You’ll see this as we go on and get more into the isolation movements, you’ll see that upper clavicle, that pec joint, and it’s a good separation in there so you’ll be able to see the difference in that as well.
Incline Dumbbell Press with Reverse Grip
All right. This is one you might not be aware of but this is one of the best chest exercises. This is the incline dumbbell press but we’re going to do it with a reverse grip.
When you’re going to hold the dumbbell, lay down on the incline press, and the goal is to squeeze those dumbbells together as much as possible. So you’re squeezing them together and pressing up but the biggest part of this is the actual squeeze. I’m not a huge fan of chest flies but they’re necessary. because you do want to create that blood flow. It’s not supposed to be a major power movement, though, which a lot of meatheads turn it into. It’s not a power run but this, with that squeeze, you’re getting that cross body contraction. You’re squeezing those dumbbells together and just driving them up, squeezing the upper part of the chest.
Alright, we had the dumbbell reverse grip presses.
Incline Push-ups
You could do this with a dip bar and the equalizer, it’s a little safer when you use a wall, but I’m just gonna use the post to the power rack. You’ll want something to climb so that way your feet are up but you also want to have the motion or a little more added in front of your shoulders.
So, you’re going to climb up and you’re coming down towards it, and pushing back up. You guys can start to see the upper part of your chest start to engage. If you don’t have bars, you can do this on the floor, pressing more upwards and back towards that bar or wall.
These are great, get you to use dumbbells as well to give you that force.
Landmine One Arm Chest Fly
This kind of forces your hands and arm to be in the right position. You’re going to come out and around and up, this is a landmine one arm chest fly.
The great thing I love about doing one arm motions as one of the best chest exercises is that a lot of times I’ll use my other hand to locate the part of the muscle that I’m actually using. This way, you can not only see it engage if you’re using the mirror, but you could also feel it engage just to make sure you’re hitting the right spot. Just a small angle variation, if you aren’t feeling right walking back a tiny step, you can be sure that it’s in that angle that you’re trying to reach that muscle.
Alright.
Cable Upper Chest Fly
I’m going to take you to the cables. I’m gonna start off first with flex lines. These are the best pieces of equipment, if you’re going to build out your home gym, these all come into separate blocks. You don’t need all of these, I just have them because of my training facility.
It’s all done in air compression. I’m gonna grab a plus and a minus, it’s all with air, and you can go from as little as zero weight up to 300 pounds of pressure pretty fast. So you’re gonna lean forward, and we’re going to just concentrate on hitting those upper pec muscles for a chest fly.
Okay?
Like I said, it’s not like a major power movement, this is something just to get the blood circulating, sometimes before you’re going into a major power movement that way you’re engaging those muscles ahead of time to get the most out of it.
Cable Half Moon
You can do this with bands or cables.
This is not a heavy exercise, either.
We’re coming up and under, and then coming up and over top, up and under, back and around and over top. Now if you see this, I had the cables line up directly below my chest so you don’t want these down low or up high, you want to be right where in the middle.
That’s the half moon. Another one of the best chest exercises.
Cable Incline Jammer
This is used by a lot of my athletes because they’re always popping but this is a particular area, a heavier exercise, and you’re just in an athletic stance. You’re just jamming those arms out there and you just gotta make sure you’re feeling that in the right spot.
That’s a great way to burn out or it’s a great way to get started going into your chest if you’re trying to build up your chest, your pecs.
Alright! Are you guys enjoying this?
Now we’re going into my favorite ones!
These next are best chest exercises and they’re not only sometimes not known about but forgotten about.
Let’s get started!
Lying Upper Chest Cable Fly
The big thing with finding that line of motion for your upper chest, you want to find that line and you’ll watch in the mirror to find it but you guys could see it’s separated from most of your major pec muscle which is in the upper part of your chest. Once you find that line, and you know exactly what you’re working with, that’s how you want to line up with cables to make sure you’re in that line to grow that upper chest, upper pecs muscles.
I’m gonna start off and all this stuff I do one-handed so that way I can always hold the area so I know exactly what I’m hitting and I can feel it going there.
I’m on a plyo box, you can use a bench, you can use anything, I just do this so I can kind of wiggle a little bit more to find the right area. Move around then you get to find that spot, you just kind of load it up and this is the lying upper chest cable fly. This is one arm and you always want to cross that plane seeing get that good crossover motion and you can really engage that upper pec muscle. The set that down, you roll right on the other side so you would find that same motion as well going into the other side.
Incline Single Arm Cable Bench Press
Then we have the incline bench press with the cable as well.
This is a fantastic one.
Earlier I told you about the incline barbell bench, you can do an incline dumbbell bench, you can do those reverse grip dumbbell benches, squeeze them together. But when you hook that cable on to these, and you’re doing a press or any motion, it’s so smooth, and you have the weight engaged the whole time. When you have dumbbells or barbells, there’s a point where you’re using gravity. Sometimes it’s weightless but it always has a different type of resistance along the way.
This is something where you are steady the whole time. So you’re finding that same muscle, upper pec, and you’re just pressing up. The same thing with that cable, it’s fantastic as you’re going right past the center part of my chest. You’re really getting a great engagement, and all those muscle fibers are firing. See how slowing control, you’re going to have a good lock in on that. It’s like boom, squeeze, you feel it, it’s engaged, and relaxed — coming out with that negative motion.
Alright, so those are two we have the incline chest fly, single-arm while lying, and then the incline single arm cable bench press.
The next couple is fun ones.
Cable Upper Cuts
This is a cross body uppercut.
So it’s an uppercut but sometimes I’ll use these as cardio. I’ll have them in the cables and they’re swinging away, twisting their waist, and using their waist. When I’m trying to engage the upper pec, you have that same motion, you stay in the uppercut position but instead of twisting your waist and twisting your body, you’re literally just coming across and up, coming across and up and just engaging upper chest muscles, you can see it moving.
That’s the whole part of looking in the mirror, checking yourself out for a good purpose to make sure you’re engaging those muscles.
Alright, the next one and the last one is going to be an…
Upper Peg Shrug
So you think of shrug and you think of your traps.
This is a good way to hit that upper pec nice and heavy as well. You can use dumbbells or kettlebells, but we’re here we got the cables, I love the cables. I can change the weight and make it as heavy as I want just with the touch of a button. So you’re here, and you’re coming across and up, coming across your body, and shrugging up. shrugging up and you can see it’s engaging tremendously.
These are all the best chest exercises, all of them.
Hopefully, I gave you guys a great lineup to throw into your workout programs. So that way you can really isolate and grow that upper chest, giving you that nice pec muscle.
If you guys need help, that’s what this whole thing is about, right? My 7 Figure Body Blueprint or I give you my accelerated PT method, and my ignite meal planning system because it all kind of goes together.
You really want the best out of this. Just reach out, DM me, go to my blog post, and you know, obviously sign up to work with me. And that way I can take care of you and you can get going in the right direction.
A lot of my clients are not young bucks anymore so we’re all dealing with injuries and ailments. This gives them the ability to work, but at the same time, not putting their lower lumbar at risk.
Lower lumbar is the lower part of the back, make sure that you don’t get hurt or tweak anything, and you’re able to stay in a stationary position bent over coming up and squeezing and really working those steps, alright?
The steps are right in the middle of your back and you’re squeezing up, squeezing it. I just want to show you guys these exercises, everything’s to whatever your ability is. Squeezing those rhomboids, your scapula, and back down. Good control both ways.
This is a great back strength exercise we’ve started with. This is fantastic for people that have any back injuries, it gives them the ability to work, and get those back stronger without injuring yourself any further.
2. Bent Over Scapula Shrug
This is a scapula shrug. So this will be a heavier weight, and you’re just going to relax. Let your shoulders relax in the long game, and then you’re going to shrug the barbell up. It’s the same thing working in that middle part of your back, working that scapula and your rhomboids, and then relaxing, okay?
Pulling the barbell up, shrugging it, and relaxing it back out. You can really see how it pulls in and tightens up that middle part of your back. A great way to hit it, you go hard and heavy with this back strength exercises.
So that would be your scapula shrug, alright?
3. Barbell Bent Over Row
Now we’ll go into these barbell variations or your typical ones that most people know about.
So you have your barbell bent-over row, you just pinch forward. Whenever you’re doing these back strength exercises, you have to stay safe, you gotta keep your back tight. The thing that I do when I teach my clients is anytime you get tired, and you feel your stuff starting to relax, that’s when you just want to stand up at the bar or just drop the bar. You want to live to fight another day, you want to work out, you make yourself better, get stronger, make more muscle, but at the same time, you don’t want to get injured because that puts you 10 steps backward.
Pinch that back, nice and tight, keeping it straight, and bent over. This is coming right to your sternum, right between your bellybutton and your chest at this angle. This is a barbell pronated grip and you’re just pulling it upright to that spot I’ve been sharing with you and controlling all the way down. You got to stand nice and tall, then squat and set it down keeping your back nice and tight.
4. Supine Bent Over Row
Supine is the underhand grip, the same thing as bent over supine row.
This one is coming more towards your belly button. You feel those elbows stay nice and tight to you and you drag them back, it’s coming into your belly button.
Just like that, alright?
In the back angle, pinch forward, sticking that block back and out, and pulling that belly button with that supine grip.
5. Barbell Isometric Bent Over Row
The next one is an isometric hole.
You bend over row, pop it up and hold it. Stick and hold it for five or ten seconds then give you that squeeze and then relax. This one you would do for typically like one to three repetitions.
The isometric holds, they’re brutal, but it’s a good way to change up your program though, and just to get something different. It’s a good finishing move.
6. Barbell Inverted Row
The cool thing about this is you can change the height of these for any level of advanced or beginner, depending on the person.
So the higher it is, the lesser tense it is, easier. And then the further down or the further up you put your feet in, the more invested you are, the harder and more difficult this is.
But this is also another great way to build yourself into pull-ups as well.
This is the barbell inverted row – relaxing those arms, pulling your chest up towards the bar, and relaxing down.
All of these back strength exercises, working your back muscles, your rhomboids, your scapula, your lats, pulling yourself up, exhale as you pull up, and then inhale as you come down.
That’s a lot already!
My back’s getting work, I don’t have any weight on here.
7. Meadow Row
Now, we’re gonna be doing the landmine row. This is the meadow, one of my favorites.
You’re coming to the end of the bar, and what you’re doing is you’re lining up to the middle of your chest and looking into the bar. The bar is a wedge into either the corner of a room or a metal contraption within the gym or garage that can hold the bar at an angle so that way you can lift and pull, and it’s not gonna slip and slide and go everywhere.
Alright, so you’re gonna line up, your foot’s nice and straight on the end of the bar, your back foot is at an angle where the collar is or the first plate, and you’re going to grab the end of the bar with your elbow on your knee.
It hits just a lot better than a dumbbell row when you would normally do a rhomboid pull or cable pull. It’s a great variation, you will feel a difference if you add this into your program, I promise you.
So grabbing at the end of the bard and ripping it up towards your shoulder. Not that you have a choice because that’s where it’s gonna go anyways, the bar’s tied into the wall, you’re just pulling it up, and it’s coming at your shoulder.
The same thing in a different angle, outside foot, lined up outside the bar, inside foot is at a 45-degree angle where the collar or where the first plate is on the bar. Grabbing the end, the end is lining up in the middle of your chest and you’re dragging it up straight towards your shoulder. It’s coming right across your chest, straight up to that shoulder.
If you trap caps, rhomboids, all of the above to the whole middle of your back, the top part of your back, great back strength exercises.
8. T-Bar Row
Then you have your traditional T-bar row.
The same thing, it’s in the landmine position, the bar is in the corner of the room or against that metal area so that way you’re not slipping and sliding. You’re gonna stand about four to six inches behind the collar, you’re straight in the bar, you’re going to squat down, and pick up the bar. You do that to keep your back safe. So you’re back’s coming, you don’t want to leave your back and want to make sure you keep it nice and straight, good control, and tighten it up.
If you feel yourself arching at all when you bend over, either set it down or pick it right back up until you feel like you’re nice and tight again. Pinching your butt back, and you’re gonna pull the bar towards your chest area, elbows are going out hitting that rhomboid area of your back again.
Squat down, setting the bar down, keeping your back nice as long as you drop your butt down to the floor, and setting that bar down.
That’s your T-Bar Row.
Wow, that was number eight already!
9. Single Arm T-Bar Row
Now we’re gonna go to the single-arm t-bar row. Same thing, just like you would line up for a lot more pull.
For that metal row, you’re gonna wind up on the side of the bar, the back of the bar is against the wall, you’re lining up the side of the bar, you’re going to place your outside elbow on your knee, your inside leg goes back, and you’re grabbing right behind that collar again.
This is very similar to the dumbbell bent-over row or a single-arm cable row except for the angle of it. It’s all about different angles, different areas of the back, and pulling it up. You really feel this in your collar a lot, driving at your elbow straight down.
The great thing with this in the landmine position is it forces you to do the right thing.
A lot of beginners start off and they’re trying to do a dumbbell row and they’re curling it kind of, they’re doing a lot of things. This helps force that position so that way it’s done properly.
Learn the technique, let your central nervous system pick up on those cues. That way, when you’re doing those other back strength exercises, you feel more confident, and you’re “Oh, that’s how it’s supposed to hit it.” Alright?
So those are the three exercises with the landmine, having that barbell wedges in the corner..
10. Barbell Straight Arm Pullover
This is one of my favorites, the barbell pullover.
It’s a straight arm pullover, but we’re on a decline bench. Your feet are up on the decline, laying down, holding that bar up, going about a little outside of the shoulders, and I prefer unhooking my thumbs. I’m just going straight arms straight back, really crushing those lats and your serratus anterior. All of these finger muscles in your lats that connect your chest and your heart together, they look really pretty.
Stretching back, good stretch, and pulling over, only going to allow your chest but the reason I like it on the decline is just the amount of range of motion that you get when you’re doing this. It’s just much better than if you’re on a flat on a bench.
Hopefully, you guys feel like this is some great information.
I can’t wait to see some of the comments. I love reading all the comments that you guys post. It really helps me come up with not only good quality information to share with you guys, but it keeps me moving and finding out what you guys are looking for out there as well.
I got a lot of experience and just love pouring it into you so that way you’re getting the best out of your workouts and staying safe and not being injured.
How are your shoulder goals coming through? Great? Poor?
Whatever be the case, no worries! Because today, I will be exposing some pro tips for massive shoulders. Read till the end to learn some tips for super setting shoulders for massive gains.
Great! Before we dive any further, let’s take a quick look at what super setting actually means.
Super setting is putting together two exercises back to back in a session. In this type circuit, you go back and forth with no rest.
You say stressful.
I say rewarding! You can trust the reward is massive.
But you have to put in the work first.
No pain, no gain, right? Exactly!
Without wasting any more time. Let’s get working.
TRAINING PRO TIP:
A common mistake when supersetting is putting together antagonistic muscle groups. Most definitely, you won’t get the expected result because they are on the opposite sides. Supersetting allows you to not run out of breath while annihilating a bodypart.
Super Set #1:
Seated Barbell Shoulder Press with Dumbbell Lateral Raises
Number of Sets: 3 to 4
Number of Reps: 6 to 10
Method: Assume a seating position on a chair or bench press
Lift the barbell and bring it down to your chin
Drag it straight back up
After a set, switch over to the dumbbell lateral raises.
While still seated, nice and tall. Lift the dumbbells straight out to your sides. Be sure to keep it no more than shoulder height. And your arms as straight as possible.
Then, repeat the barbell shoulder presses for another 6 to 10 reps.
Back to your dumbbell lateral raises
Continue the rotation until 3 to 4 sets are perfectly done.
Training Pro Tips:
Be sure not to extend your arms too high during a shoulder press. It’s too much engagement for your traps. Instead, maintain a normal arm level. This keeps the pressure right on your deltoid, where you want it to be.
Also, stay nice and tall through the dumbbell lateral raises.
Make sure you keep your arms almost at your pinky levels. Definitely above your index levels. The goal is to engage your medium deltoids. Lifting your hands higher defeats the purpose.
Super Set #2:
Cable Upright Rows with Chest Supported Dumbbell Rear Delt Flies
Man, do I like upright rows?! I do – and for good reason. If you have been following my blog or YouTube channel, I bet you know this already.
Upright rows give massive gains.
Why?
Because the resistance is equal and steady throughout the full range of motion.
Number of Sets: 3 to 4
Number of Reps: 6 to 10
Method: Maintain a standing position.
Pull the cable up to your chin level and bring it back to the starting position.
Continue the pattern until you complete the number of reps.
Superset the cable exercise with chest supported dumbbell rear delt flies.
To get started, use the bench press to keep a simulated 45-degree angle.
Grab two dumbbells with both hands. Straight out your hands from both sides. And return it to your chest level on the bench. Be sure to keep it nice and slow.
Having completed the reps. Get back on the upright rows with cables.
Continue interchanging the exercises until you complete the set.
Training Pro Tips:
Note the upright rows with the cable is not meant to be fast and jerky. Take your time. One step at a time so you feel everything. Every pull. And in the right places.
Maintain a normal swing during the chest supported dumbbell rear dealt flies.
Super Set Three:
Dumbbell Arnold Presses or Rotational Shoulder Presses with Face Pulls
Arnold presses are yet another good one for massive shoulder gains. It’s a rotational shoulder press. It ensures the pressure gets to the right muscles and hits all three heads of the shoulder at the same time. Of course, you’re sure to get the expected result in no time. If you’re not getting the results you expect, it may be due to the method of execution.
Let’s get to it.
Number of Sets: 3 to 4
Number of Reps: 6 to 10
Method: Assume a sitting position while holding the dumbbells.
Lift the dumbbells such that your palms are facing you then lift them all the way up.
You will need to rotate all the way up and in all the way down.
After a complete repetition, switch things up a little to Arnold presses with face pools.
To get started, hook up the triceps rope onto the cable machine.
Standing a few feet away, you should make a sort of W with the triceps rope at your sternum level.
Then pull all the up to your face level.
Repeat the process until you complete your reps.
Afterward, you go back to the seating position for Rotational shoulder press.
Repeat the entire circle for as many sets as you planned. Three to four sets.
Pro Tips:
One common mistake people do is to rotate out, up, down, and in. That’s wrong. The correct pattern should be to rotate all the way up and in all the way down.
Keep it simple and fluid. Don’t be in a rush.
You can substitute resistance bands or rubber bands for the triceps rope.
Keep it at sternum level for greatest effect.
Super Set #4:
Cable Front Raises with Single Arm Lateral Raises from Behind Your Butt
Number of Sets: 3 to 4
Number of Reps: 6 to 10
Method: Start with a standing position with the curl bar between your feet. Make sure it goes through your legs with your back facing the machine.
Squatting a little, pull the curl bar forward while maintaining your wide stance. More like pulling it from behind you towards your face.
Continue until 6 to 10 reps then move to the lateral raises.
Since the cables are coming behind your butt, you have to stand with your back facing the cable machine.
With a single arm, grab the cable rope and hold it behind your butt. Again, be sure to keep your pinky almost upright.
Then pull it sideways. Make sure to get this right so you do not overdevelop your anterior deltoid.
Done with one hand, switch over to the other hand and do the same thing.
All done, move back to the initial exercise. You know the drill.
And continue alternating between both exercises until you complete the set.
Training Pro Tip:
Do not tilt your hand back while doing the lateral raises. Instead, keep your pinky almost upright. If you don’t you’ll only engage the anterior deltoid – the front of your shoulder. Most people already have overdeveloped front shoulders due to work at a computer. So, it will want to pull that way. It is up to you to direct the pressure to the right muscle – the middle deltoid.
Super Set #5:
Meadow Row with Cross Cable Rear Dealt Flys
You bet I saved the best for last. Yay! I do this a couple of times in my back workout but it sure does the trick for hitting that posterior deltoid too.
Number of Sets: 3 to 4
Number of Reps: 6 to 10
Method: Load up your barbell on one side. And hook the other end to a chamber.
Take a stand with the lining of the end of the bar facing the middle of your chest. And your outside foot lined up with the bar. And your other foot at 45 or 90 degree angle from where the points are.
Then grab the end of the bar lined up with the middle of your chest. So, when you pull it, it will most definitely come towards your shoulder.
After a complete rep, switch to the other hand. Facing the other side, do the same thing.
Then superset this exercise with the burrito fly.
Now, grab both ropes with your arms crossed. That’s your right arm to the left cable rope and the left arm to the right cable rope. This forms a cross.
Maintaining that position, pull straight out in a cross-like motion. And squeeze in all the way across the top of your back.
Once done with the cross cable delt flys, move back to the meadow rows and complete another set.
Continue to switch between both exercises until your set is complete.
Training Pro Tips:
You can use the corner of the wall as your chamber. I throw in a tire sometimes. Whatever works for you.
Take it one step at a time. Do not jerk it.
With the burrito fly, you ought to keep your chest angled up at the top of those cables.
Conclusion
Supersetting gives you Massive Gains when done right!
This superset shoulder workout targets all heads of your shoulder.
I hope you enjoyed Supersetting your Shoulders for Massive Gains.
It may be a bit demanding, but it’s worth it once you start crushing your goals.
Make sure to take pictures when you start, so you can compare the gains within 4-6 weeks.
Today, I’m gonna share with you the best shoulder giant set. So these are five exercises that you just have to have in your shoulder program. This is a great metabolic burner, shredding them up, shaping them, you can do it all together, you can build upon it, and you can just use it as a burnout when you’re done hitting your shoulder.
So, I know that’s a lot, so we’re gonna choose. Just watch and pay attention and you’ll see where you can add this in.
Alright, so I’m going to start off with the lateral raises, or new front raises, rear delt flies, upright rows, and dumbbell shoulder presses. All right, so I want to teach you some techniques though along the way. So everything is from 8 to 12 repetitions. Stick with one number for all.
So we’re starting the lateral raises. A lot of times people will do these improperly. You want to come from the sides, straight out with them. Okay? So coming from the sides, straight out, you’re only going about your shoulder, shoulder height. This coming up, shoulder height is controlled up and down with them.
All right, coming up shoulder height. And even if you only get here, the best thing is just engaging those shoulders. All right, if you get too high, you’re going to pull it into your tracks. You don’t want to do that. All right. You’re going into front raises, keeping that core tight, the same thing, only coming about to your eye level, chin, eye level, no sweat, or spite coming up. Do you have to use the same weights? No. But Aim for this video.
The next one is a post out for rear delt fly. So hinge in your back, nice flat back all the way flat, but about 45-degree angle, you’re going to go straight out to the side with them just like you would with a slight bend in your elbows. This one you can typically go a little heavier on. And this one I like to throw in my workouts a lot throughout the week, just to help open my shoulders up more.
You really want to focus on the exercise at hand. So you really want to feel what it is you’re supposed to be working. So don’t grab heavyweights and just kind of throw them around. You want to make sure like it’s isolated and you’re hitting exactly where you want to be hitting the next ones that operate around. I love this on the cable machine because the resistance is equal up and down. So you’re getting a good pool. So leaning backward a little bit. This is gonna go straight up to your neck chin, keeping your elbows high. So good control up, coming down. All these help build those cannonball shoulders, feel good and look good and tank tops.
Good upright rows. So if you watch that, it was in a close grip. So you’re almost hands are touching together, keeping it tight to your body and driving this elbow straight up. Don’t want to feel like you have strings on your elbows and someone’s pulling them up. All right, the last one There’s going to be a shoulder press. Why not? For we’re going to come in here like this. And with the shoulder press, I don’t want to go all the way up. So your goal is just to get about 80% of the way up and right back down for just pumping blood in those shoulders. Once you go too high and lock it out, you’re gonna dig right back into your traps again. So this is gonna isolate the shoulder muscles.
But those are the five exercises. So this is the best giant set. This is a best shorter giant set, just kind of put together because you’re hitting all three heads of the shoulders, anterior, posterior, medial or lateral. But you get a great feel. It really kind of help develop the whole thing as a whole. You really want to make sure you’re constantly on that. Most people have their front delts always overly engaged anyways from benching incline pressing, shoulder pressing. So you want to focus more on the medial and the post here adulthood. So but great, giant set, five exercises that just got to be in there.
All right. So hopefully you guys enjoy this. Definitely subscribe. Smash that notification bell so that way you’re notified of the new stuff coming out. You’re always getting the best information out there.
