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The OUTER Chest Solution (FIX YOUR CHEST!)

The OUTER Chest Solution (FIX YOUR CHEST!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today we’re talking about the outer pec. I know there’s no such thing as a specifically
targeted outer pec, but if your pec is looking a little bit like Jessie’s here, I’m telling
you there’s something you can do about it in your training. What we’re talking about with Jessie is that
outer pec that doesn’t’ necessarily stand at attention. It kind of blends in with the ribcage. It’s a really common thing. Though we can’t target these fibers here,
there are things we can do to deliver more tension, overall, to the pec that is going
to lead to better overall development. I’m telling you right now, you’re going to
start to see the differences right there in the outer pec because we’re talking about
the origin of this muscle. So we’re talking about this chunk over here. Now, I certainly don’t have the biggest
pecs in the world, but I have this definition, and this development of the outer pec because
I have good development of the origin of the muscle. I’ve even broken out the muscle marker to
show you what we’re talking about. It’s all the way out here on the arm, and
of course the insertion is over here on our sternum. So what I’m saying is, if we can increase
the range of motion through all of your chest exercises, and at the same time try to increase
the amount of tension we can deliver to this muscle in its fully stretched position, we’re
going to have the recipe for a bigger outer pec by virtue of just increasing overall tension. So let’s see how we actually apply it to certain
exercises. We’ll start with the dip because that’s actually
pretty easy to see the difference. When I’m doing the dip here, this one little
change makes all the difference in the world. What I’m doing here is, I’m increasing the
distance, the range of motion that I have to go through in the exercise, by simply shifting
the origin and the insertion further away from each other by adapting the position of
my shoulder. A lot of us will do a dip with a rounded shoulder. What that’s doing is, that’s limiting the
range of motion, but also putting your shoulder in a pretty dangerous position. So we can fix this, and kill two birds with
one stone by moving our shoulders back. When we do that you can see, as I start to
dip here, I’m delivering more effective tension to that muscle. But you can see right here on the muscle marker,
instead of being here – as I was showing you – just by making that change I’ve increased
the distance from here, to here significantly. So I have a lot more range for that muscle
to contract through. Of course, what we can do is, once we appreciate
the fact that we have more range of motion to play with you want to start trying to hang
out there a little bit more. When you’re at the bottom of the dip, where
this muscle is maximally stretched, hang out, and apply more tension there. Don’t try to bounce in and out of there. Don’t try to get out of there as fast as
you can. Bathe in it a little bit. Enjoy the fact that it does burn, but that
pain right there is going to lead to more tension over time. It doesn’t stop with the dip. It can go over here to our 3D crossover exercise
that we do. Now, I like this, as opposed to a fly because
I have more control over the bottom position. I can more safely train this pec muscle through
the same excursion as a fly without having the danger of that long momentum arm unsupported
on the bench. But regardless of what exercises you decide
to choose here, the goal is the same. Increase the stretch there. Widen out the elbow. Don’t let it travel so close to your torso
because you’re limiting the effective range of motion that the pec will travel to, and
contract through. Meaning, you’re limiting the tension that
you can deliver to that muscle. Meaning, you’re eliminating its potential
growth. If have it out there, hangout there for a
little while. One or two seconds at the bottom of every,
single rep. Add more tension and accumulated time in that
elongated position. We can do the same thing on pushups. Pushups are the same thing. How are you descending to the ground? Are you trying to expand your chest? Because if you’re not, you’re losing an opportunity
to add to that overall chest development. When you go down try to get your elbows as
wide as you can. Try to expand your chest apart so you’re actually
adding, and increasing that length once again, of origin to insertion. Then the same thing here, finally, on the
bench-press. When you’re doing the bench-press a lot of
us fall into this habit of just pushing our hands up and down. But are you thinking more about your elbows? Because you should be. Your elbows should be going apart, and then
up, and together. Apart, and together. I’ve even talked about it being in terms of
your biceps going apart, and together. You can see when we do that we’re increasing
the length, the range of motion, and yes, the tension at the origin of the muscle. That origin, once again, is the outer pec. We’re talking about as the muscle starts right
here, I can literally grab it, and come down here as it starts to fan into, and work its
way into the sternum. So we want to try to increase tension there,
guys. On every, single exercise we do. A lot of us will short arm it, a lot of us
will go through a shortened range of motion, and a lot of us will try to get out of that
position because it’s probably the most intense of the entire exercise. But I’m telling you to do the opposite of
that. I’m telling you to enjoy it, and use it to
your advantage, and your outer pecs will start looking a lot better just from focusing on
the way you’re doing the exercises you’re already doing. Guys, if you’re looking for a program that
puts the science back in strength you can head to ATHLEANX.com and choose a program
that’s most suited to your current goals. In the meantime, if you haven’t already subscribed
to our channel do that by clicking here. Make sure you’re turning your notifications
on so you never miss a video from us, and of course, we’ll link another related video
up here for you to watch just so you can keep the chest gains rolling. All right, guys. I’ll be back here again soon. See you.

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