Tag: chest workout
10 MIN BREAST REDUCTION EXERCISES | Get Rid of Chest Fat & Armpit Fat
theguy 0 Comments Get fit
Welcome to this breast reduction workout. We’re working chest and we’re working thatarmpit fats field. Let’s jump proper into the nice and cozy up. We’ll with some vast claps. Keep your abs engaged and just fake to be clapping with out really touching your hands together weights I wish to hold some weights as Ido this you acquired this next up now we have wall pushes again you are going to leaninto that wall and then push out bet what happens after this work after thisparticular recreation yes you get an extra destroy you’ve earned one more spoil keepgoing lean into that wall and extend your palms to return again to your startingposition and really think about your chest muscle mass and your back muscle mass asyou do this but quite often your chest muscles it’s the chesticles that we aretargeting here top notch go ahead and take an extra destroy subscribe to my convenient jobyou have a dud so already it’s completely free for you and it rather does imply somuch to me if you need an extended destroy you’re welcome to pause the video butI’ll be proper back and we will keep going welcome back shoulder faucets abs areengaged marching the leg and how this goes we’ve got carried out thisbefore let’s go you is powerful you is effective you isintelligent you is doing it you is gonna make it to the tip I feel in you Ibelieve a lot in you keep going let’s go curtsy circles you could befeeling like you need to opt for up the p.C. At this factor and that’s k youcan go turbo it can be just extra extra fats being burnt you’re doing an potent jobwhat you are doing is potent maintain going are you capable facet reaches preserve thoseabs engaged keep your legs relocating and simply reach from side to part go at yourown % that you would be able to even walk around the room as you’re doing this as long as youkeep your toes relocating your abs engaged and you’re attaining your arms you’redoing good keep going hold going you got this you would do this you will have made itthis some distance preserve going how we do wall pushesthis is your final round of wall pushes after this you are completed and it might beworse we might be doing push-united stateson the ground so let’s do itlast set just right preserve going i’m nonetheless proud of youyou’re doing a great job preserve going you’ve got earned one other wreck go aheadand take a very short smash pat yourself on the backtell yourself one more set and we’re accomplished subscribe to my youtube channel ifyou haven’t executed so already it can be wholly free for you and it means a lot to me welcome back last set we’re startingoff with these shoulder faucets you want to preserve your legs moving which you can even putit a bit of jump in your step for those who think up for it maintain your abs engaged andjust tap your shoulders raise your fingers let’s go he appears so amazing you are doing a greatjob you may have two more exercises and we are completed with this exercise can you evenbelieve that mighty curtsies our goals keep your abs engaged tap these legs Iknow a few of you might be gonna be dabbing and turning this into a dance i’m notjudging you i am no longer even judging only a few moreseconds maintain going another endeavor after this a last move of the day sidereaches abs engaged legs are moving hands are not raised you’re doing it you’redoing it last move let’s go supply it your allhundred percent just preserve moving hold that hold your eyes on the timer simply afew extra seconds you have got come this far that’s strong that is so robust you made it let’s go straight into thecool down hug your knee to your chest only one and rotate your your your ankleyour legs been relocating the whole time swap legs as soon as you are equipped you canhold a chair to make this less difficult or a wall rotate these ankles your feet havenot stopped moving this whole time go forward and keep your hands together inyour again if you could simply attempt to increase your chest your chest has also workedvery hard you probably did powerful at present you made it to the tip of the exercise i’m soproud of you just right job in the end when you are equipped Iwant you to place a slight bend to your knee provide your self a significant hug and gentlytwist from part to facet I simply wish to remind you that that is your time thisis your threat this is your possibility to vary your lifestyles and you’re doingyour part and the outcome will without doubt without doubt followso hold displaying up maintain doing the work thank you a lot for understanding withme at present subscribe to my youtube channel if you have not accomplished so already and i’llsee you in my subsequent or at out video you
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6 Dumbest Push-Up Mistakes Sabotaging Your Chest Growth! STOP DOING THESE!
theguy 0 Comments Cardio Get fit Health Healthy Food
What’s going on nation? Today we’re going to be going over the six dumbest push-up mistakes sabotaging your chest growth, if you missed my last dumbest mistakes video on dips I’ll link to that down in the info section below. Now the push-up should be an exercise that becomes a staple in your workout program from the very beginning. However, it’s not just an exercise for beginners It can be used in advanced training programs as well because the push-up is more than just simply going up and down you can master that technique and then use advanced versions of the push-ups to make your workouts at home more intense or to make it work out in the gym more intense by super setting the push-up with other exercises. There’s lots of stuff you can do, I also want to tell you guys real quick before we get started with this video that I’m going to be doing the push-up on these two boxes right here. And the main reason why I’m going to be doing it is just so I can get better filming angles for you guys as I explain what the mistakes are, so you’re ready for this video and you enjoy my dumbest mistake series, make sure you hit that thumbs up button and subscribe if you haven’t already, now let’s get started.
The first mistake guys is that most people don’t even really know what full range of motion on a push-up looks like, I’ll tell you what when I was a kid I used to get so irritated because when I would do wrestling we’d have practice and part of our routine obviously was doing things like push-ups and sit-ups and we’d have to do a lot and I would look around and I’m like the only guy, I was like eight or nine doing it all the way down, all the way up really pushing myself and then I would see all these other kids on my wrestling team doing these half-ass push-ups just trying to get away with half reps because obviously push-ups can get pretty hard.
But then what that kind of turns into overtime is you really don’t get a sense of what full range of motion is supposed to look like and if you want to build a big chest at home and really want to activate your triceps you have to know how far to go down and how far to go up, so let’s get over here real quick. I’m going to jump up and now full range of motion is going to look like this guys, you’re going to get your body perfectly straight, you’re going to keep your back nice and straight your head straight You’re going to keep your hips down And you’re going to bring your chest all the way to the floor and as soon as your chest touches the floor you’re going to push yourself back up but it doesn’t stop here, when you get to here you’re going to push up and through activating your Serratus anterior, and you know some people call this a push up plus this movement from here to here but in my opinion that’s how every single repetition should look when you do a push up you should always take advantage of full range of motion to get the most out of the movement and if you want to build a big upper body at home and you want to activate your chest and triceps properl, you have to go all the way down and all the way up on every single repetition.
Mistake number two guys is flaring your elbows out wide and I’ll show you what I mean as you guys just saw in the first mistake video when I showed you proper range of motion my elbows are tucked in and I was pushing through like this a lot of people especially beginners when they do a push-up and even even people who know how to do a push-up properly when they start to fatigue the first thing that’s going to usually go is the elbows and what I mean is you start to see a lot of this and then as you go down the elbows kind of come out to the side like that.
And what this does is, obviously it takes you away from being in the strongest position possible but it can also transfer a lot of the load to your shoulders and you’ll feel a huge difference when you go up and down like this you’ll feel it in your shoulders. Then when you tuck those elbows back in and go down like this and push up and through you feel all chest and triceps.
So the second worst mistake you can do is start to flare your elbows out and do this. That’s not what a push-up supposed to look like. The third mistake is not keeping a straight spine throughout the movement. Guys it should literally look like there’s a metal rod going up your butt and out the top of your head as you perform your repetitions. You should keep your body perfectly straight and then the reason why most people don’t keep their bodies perfectly straight is because as they’re performing the movement they’re not controlling their core, and as their core starts to deflate or if they’re not taking it and keeping this area nice and tight as they start to deflate this way or they start to sag that way it causes the body to do all sorts of things and I’ll show you what I mean.
So usually there’s two things that happen, the most common thing is the hip step to go up really high like this to compensate for the weak core not being able to hold this position. Which is basically a plank position. So you start to see this happening with the push up which obviously starts to place a bit more emphasis on your shoulders as you do the movement so if the goal is to target your chest and utilize your triceps as much as possible you want to stay as straight as you can now the other thing that you see happen is kind of like a sag push-up where they sag real deep in the core like this and keep their chest up and it’s like as soon as your hips touch the ground here you go back up and as you guys can see there’s clearly a difference in the range of motion and that you’re actually working your chest if you’re doing a push up like that versus the correct way which is all the way down and all the way up, so when you guys are doing push ups make sure you are always keeping that spine straight and utilizing that full range of motion.
The fourth mistake guys is going way too fast on your repetitions you’ll see people in the gym do this when it’s time to do push-ups and what happens as soon as you start going too fast usually the first thing that happens is your full range of motion goes out the window. You don’t go all the way to the ground And you don’t do the plus at the top to activate the Serratus interior it usually just goes from about halfway down to about here, maybe even a slight bend in the elbows and you just see this, just because you’re going faster and doing more reps in less time doesn’t mean you’re working your chest as high as you possibly can guys full range of motion is always going to give you the most amount of work for muscle breakdown and regrowth now you can still go fast when you do your push ups.
Just make sure you go all the way down and all the way up on every single repetition. Mistake number five guys is improper breathing. The push-up even advanced versions of it isn’t like doing a heavy squat or heavy deadlift or even a heavy bench where you have to take in a lot of air to help keep your core as tight as possible to lift a maximum load. For the most part this is a bodyweight exercise and when doing your repetitions it’s okay to take a breath on every single rep but with that being said you are trying to keep your core as tight as possible so it does matter when you take the breath in and when you let it out. So for example what you’re going to do is you’re going to take in a breath as you go down, and when you take in a breath guys take it in through your nose, so take it in through your nose. Then once you get to the bottom as you’re pushing up let it out in a nice steady stream.
Just like this, take it in and one of the things I like best about bodyweight exercises is I actually use my breathing to help me keep a nice rhythm to do as many reps as I possibly can especially if I’m doing a timed workout. So any bodyweight exercise you do apply breathing just as you would like I just showed you to the push-up where you’re breathing out as you exert the force.
And the sixth and final mistake people make when it comes to push-ups guys is not progressing with the movement obviously as you start to get bigger and stronger and especially when you start going to the gym you start using heavy dumbbells and barbells on your chest exercises bodyweight push-ups are going to be tough anymore and for those of you who can’t do bodyweight push-ups yet I don’t want you going and basically trying to do one or two at a time and then stopping because you can’t handle a set of ten for those of you just starting out the best thing for you to do is to do push-ups on your knees.
What this is going to do is displace basically half of your body weight and allow you to do full range of motion and get all your repetitions in however I will say one thing you’ll notice that when I’m doing my push-ups on my knees. I’m not bending at the waist all right you still want to keep everything that’s moving as straight as possible so when you’re on your knees make sure you’re not putting your butt into the air. As soon as you master the knees push-ups then you’re going to go over into the regular push-ups and obviously, we just went over proper form for those and then once you get really good doing regular push-ups then you can start to go towards more advanced versions of the movement one of those advanced versions being weighted push-ups and you can do this several different ways obviously you can put on a weighted vest or you can have somebody just put a bunch of heavy plates on your back and do push-ups that way and once those start to get pretty easy then you can start moving into like plyo push-ups.
You can do a version of plyo push-ups where you’re pushing only your upper body off the ground. If you want to have fun with it, you can do a clap in between repetitions. As soon as you get really good at those try doing a plyo push up where you push your whole body into the air. Those are a lot of fun I actually use those a lot in my routines that I do with you guys, my full real-time workout routines.
And then if you guys want to get really crazy with your push-ups the last variation you can try is a single arm pushup, and that’s really great for working out at home because obviously if you’re at home and you have limited equipment you want to make push ups as hard as possible to try and grow your chest you can utilize something like a single line push-up to place a much heavier load on the chest on every single repetition. So that’s my six biggest mistakes when it comes to push-up guys I hope you enjoyed the video I love doing the dumbest mistake series, so if you guys have suggestions for future exercises you want me to cover please leave them down in the comment section below and if you haven’t already hit that thumbs up button, if you enjoyed the content and be sure to turn on video notifications, so you never miss a new video upload and as always guys more good stuff coming soon. See ya .
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Chest Workout Tips for Size (HARDGAINER EDITION!)
theguy 0 Comments Get fit
Today we want to cover the chest. So we’ve had our Hard Gainer Edition, and our Hard Gainer Series here. Today it’s about exercise tips when you’re training your chest. Particularly as a hard gainer and this guy is starting to – he’s getting over the moniker now. He’s actually starting to become a gainer. As you can, too. But today I want to show you some of those tips you can apply when you’re training your chest that’s going to help you out, all right? We’re going to break it down to three parts. The first place we’re starting is the pullup bar. Okay, yes, I said pullup bar because again, we’re following suit with what we talked about before regarding hard gainers.
One of your biggest problems is going to always be activation. Remember the first time you ever did a dumbbell bench press, or a barbell bench press. You didn’t even know where the weight is in space. You’re doing your dumbbells and they’re kind of floating around. JESSIE: Right. JEFF: People tell you to bring them up together and you never really hit them in the same spot. That’s a proprioception issue. But there’s also a muscle awareness issue and one of the key points, whenever you’re going to press – and we’re going to have to press if we’re going to build your chest – is you’ve got to be able to press with the chest and not the shoulders.
We cover this in a video for our more advanced guys and as you can see it’s integral to what we do in this. It’s very important that you start now. So what I had Jessie do, and what I recommend you do is starting with some scap pulls on a pull up bar. On chest day, believe it or not, and just basically try to do a pullup without moving his arms. Without bending his arms. He gets up there and holds it for a couple seconds. The point here is we’re trying to activate his lower traps, get to the ability to be able to control the scapula, pull it down and hold it there. I’ll show you why it’s important in a second. A couple more. So I’d have him do a couple sets of this.
Six, seven, eight of them, held for a couple seconds each. Now come on down. We talked about how you want to ingrain it with what you’re actually going to do and that’s with actually pressing. So when we press, what we do wrong a lot of times as hard gainers, is we press and we lead with our shoulder, and we let our arm do the pressing. So let’s show what that looks like. As we press the arms are doing the pressing, especially as you’re trying to use heavier weights than you should. You’re pressing and letting your arm lead the way. That’s not what you want to do. You want to let your chest lead the way. So the arms have to stay back. The only way the arms can stay back, the shoulders can stay back, is by having an awareness of those muscles on the backside that you just hopefully woke up a little bit and made aware that they’re going to need to work. JESSIE: Scap pull downs.
JEFF: Exactly. So now let’s see with those scap pull downs. So here, you press out and you lead with the chest. So this is doing the contraction, this is staying back. Okay, so pressing that way. In as hard as you can, press. There you go. So I have him do some presses standing up in the air, just like that. You can see, even his posture is improving because we’re working on these things. Now we take it over to the bench press. Okay, so the bench press. It’s not an exercise that you want to avoid at any level. Especially as a hard gainer because it’s going to help you to start building more of that size. But you’ve got to do one thing for me, Jessie. You’ve got to do one thing for me, too. You’ve been doing one thing for me and that is, you’ve got to get over the small plate phobia. See, there’s nothing worse than heading to the gym and then getting ready to bench press and then all you can do is this: on the end of the bar.
Because you’d do anything to have people be able to see that big, 45 pounder on the outside so that even that girl is staring at you at the other side of the gym, at least she sees 145. She could imagine that there’s two, or three stacked on the inside of it, but you just want to get to the point where you can do the bigger plates. The biggest mistake is people doing that and not being able to – they’re monkey fucking the plates and the bar and they can’t get any good reps out. You’re defeating the entire purpose and that’s why your chest isn’t growing. So you have to start with a weight that you can control. But there is a way that you can incorporate heavier weights. It’s actually going to be necessary for neurologically waking up your muscles a little bit to help them feel more comfortable and confident in handling heavier weights. So what we do is we take the pins and we set them up high. I’m not concerned about depth, I’m not concerned about anything. What I want to do here is get a weight here that I’m going to adjust by 20% from what Jessie’s going to work with.
So if he’s working with 115 what we’ll do is we’ll get him up to 135 – again, a weight that he’s not going to try to lift because he’s not going to be able to do it so well since he’s just starting out. But instead what I want him to do is get comfortable with the weight in his hands. A touch up. So we get in here and all I want him to do is un-rack it. So for a few times he’s just going to un-rack and get it up over his chest. He adheres to the same principles of the chest, just up nice, holds it for a couple seconds, brings it back down. Again, a weight that he’s not necessarily comfortable repping out with. Do another one. He starts to feel more confident with the weight. Okay, put it down. Now after doing a couple of the un-pinnings here, now what he has to do is do one set. And I don’t care how – again, with the pins nice, and high – I don’t care how many reps he winds up doing. When he winds up failing, he comfortably is going to come down to the pins.
Eccentrically feel the weight all the way down. Get comfortable feeling what that weight feels like. Come on down. So now he’s going to lift up, gets in position here. Go ahead. And press up. There you go. Nice. All the way. Down slow. There. Okay, press, press, press. Down slow. Good. So that’s all he has to do. Do a rep, or two, or whatever it is to feel comfortable with that weight and then we’re going to go into his working weight. So now what I do is take his working weight, which is now instantly going to feel lighter because neurologically he’s commanded the weight that was heavier, he’s convinced himself that he can handle it. Maybe he’s not capable of handling it for full sets of reps, but from a confidence standpoint he can handle it. So now we get in here and now we do our working sets with this weight, which he could be in the six to eight rep range.
We’re trying to build strength here. But it’s a weight now that’s 20% less than what he just did and neurologically he turned himself on. That’s it. I won’t make you do the whole set. Just one more. It even feels a bit light from – go ahead, come on up – like the same way that a baseball player who would swing a donut on the end of a baseball bat would then go to the baseball bat itself and he neurologically turned that on. All right, we’ve got one more step here. Again, critical for getting hard gainers to start unlocking more size. Okay, last thing. Now we’re on a dip. Now what we want to make sure that you know how to do, and we could do this easily with the dip, is not just train to failure, but to learn how to take and train through failure. We talked about that. Again, as a hard gainer we tend to not understand what our true limits are and that usually holds u back. So on this exercise we can train him to failure, and then through failure by just using a band.
You can put a physio ball, push it inside this captain’s chair setup. But you just take a band, you press it down here, and you let it hand right in front of you. Now what Jessie’s going to do, he’s going to dip and then as soon as he reaches failure, where he would normally jump off the bar we’re going to teach him there’s more that you can do. There’s a drop set that you can do. You can actually extend failure. Take it to failure again via this band assisted dip. JESSIE: So just putting my knees on there. JEFF: Just put your knees on there. So go ahead. We’re going to keep them behind the band at first. Okay, adhering to all the proper principles of the dip. Shoulders stay back, he leads again with the chest. He’s squeezing here from the chest. He’s not shrugging his shoulders. We cover this in a lot of other videos. Keep going. I want to see you go all the way to failure here.
All right, one more if you’re there. Okay now put the knees right in. Get inside there. Now you’re going to go down and rep them out. We just took 60lbs off his bodyweight. Adhere to the same principles. Push all the way up. All the way up, all the way up, all the way up. Up, up, up, up, up, up, up, up. Okay, good. And down. So it could be another rep, or two, or three, but those are the productive reps because those are when he’s most fatigued. Those are when he would have quit and would have left them on the table. As a hard gainer we need to activate. We need to learn ways to feel heavier weight so we can get more confident in it and then we need to figure out ways that we can take it through our limits.
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