Get more from every workout – http://athleanx.com/x/activate
Subscribe to this channel here – http://bit.ly/2b0coMW
If you want to build a bigger chest you are going to have to lift lighter weights. Wait, what was that? That’s right. While heavy lifting is an important part of the equation when it comes to building a bigger chest it must be complimented with some lighter training or you will not see the best chest gains that you are capable of.
In this video, I show you why it is important to lift light weights in order to build your pecs. More importantly, I will show you exactly how to make sure you are getting this right every single time you do it. To start, it is important to stress why this is so crucial to your chest growth. First of all, any heavy bench press is usually done with the goal of simply moving the bar or the dumbbells away from your chest. The use of the triceps and shoulders to achieve this is common and the amount of work that is actually done by the chest is greatly limited.
Throw in the fact that the exercise itself limits the actions of the chest because of the tendency to push the weights straight up and avoid the all important horizontal adduction of the shoulder that allows the chest to contribute more. This can all be fixed however and it can be done with lighter weights than usual.
At the bottom of the press, you want to first be sure that you are putting the pecs in a position to be the primary mover in the bench press. You can do this two ways. First you want to posturally put your chest in the right position by moving your shoulders down and back. If you peek to the side you can see that the chest will become more prominent and the shoulders should settle back a bit. The chest should literally be more forward than the shoulders if you are positioned properly.
Now, before you press you want to quickly squeeze your armpits tight to create a pre-activation of the pecs. This minor horizontal adduction of the shoulder is enough to make the chest tighten up and become the active driver of the movement from here on out. Even with just this one simple change alone you will instantly feel much more work being done by the chest and the lighter weights you are using will be enough to challenge you.
But that is not enough. You also want to now focus on what is moving during the press. The mistake is to think about the hands or the dumbbells. It is easy to do this however because that is after all what you are pressing. Do not do this. Instead, focus on the elbows during the descent and the biceps during the press. Yes, you heard me right. The elbows should travel outward as you lower the dumbbells and the biceps should attempt to be squeezed together during the press.
If you can get the biceps close then you are getting the upper arm close. This is horizontal adduction at its best and it is critical to a completely contracted chest. If you have to spin the dumbbells at the top to allow the arms to get even closer than that is ok too. The key is not to be fooled by the dumbbells. You may think that they are close to each other at the top of the movement but if you still have a decent bend in the elbow then the arms may not be adducted nearly as much as they can be and the chest is not contracted as hard is possible.
With just these couple of tips you are going to see how shifting the majority of the load to the pecs (for maybe the first time ever) will require far less weight than you think to overload them. Mix in some of these lighter sets with your traditional heavier pressing and you will get far better results than had you just lifted heavy.
It is never about what exercise you are doing but how you are doing it when it comes to getting maximal muscle gains. If you want to build muscle and get the most out of every workout, head to http://athleanx.com and use the program selector tool to find the program that is best aligned to your current fitness goals.
For more videos on how to build a bigger chest and the best way to bench press for bigger pecs be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Tighten & Tone: Core Cardio HIIT Workout
This HIIT core and cardio workout can be done anywhere. Requiring no devices, this can be done in the house, at the health club, at a park or anywhere you select. Lantern calories, tone your mid area as well as challenge yourself physically with this high strength exercise.The Habit Curve: The Way to Make a New Habit Stick in Your Fitness
Just how do you stay on track so you can accomplish your fitness goals? Exactly how do you ensure that whatever physical fitness goal you set on your own this year, you’re going to persevere as well as a result obtain the body you desire? Whether you’ve made a decision that this is the year that you lose that excess 10-15 lbs as well as keep it off Or you’re going to care for your wellness as well as nourishment by consuming healthy Or you wish to obtain extremely lean and also shredded by striking the health club Or you simply want …You’re Never To Old To Get In A Game
Every person understands diet plan and exercise are great for your body. Base line is if you’re not having enjoyable, you will certainly not stick to any kind of exercise strategy. Fortunately is there are a lot of methods to make exercise enjoyable as well as something you can enjoy and eagerly anticipate doing. I recognize when I began playing tennis at 41 it was one of the best options I ever made. You are never also old to complete, your degree of competition drops with age however so what. You can still have the psychological side to complete at any age, you just need to obtain off your butt as well as do it! The following ideas will certainly put you on the ideal track to every one of your fitness goals.Coming of Age and What You Get With It
The fact of the issue is that there are physical truths to growing older, despite your frame of mind. These facts can be intensified by persistent conditions as well as health problems, however what we will certainly explore below are 1) the general tendencies, 2) what encourages/discourages the results of aging, and 3) why it’s not as negative as a lot of people make audio.No Results With Your Weight Loss And Exercise?
If your fat burning as well as exercise plan is all concerning crash diet regimens and great deals of lengthy cardio exercise sessions, you’re not mosting likely to accomplish your purposes in the lengthy term. Below are 5 essential suggestions for weight-loss and also exercise that will certainly aid you get you the results you want without living your life in anguish.