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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • Today I want to show you how to build a bigger chest with lighter weights.

  • As a matter of fact, it becomes incredibly important, especially here in chest training,

  • because we tend to focus on wanting to rule out weights.

  • Through exercises like bench-press, inclined bench-press.

  • However, if you're not getting the focus, and that attention through your chest, you're

  • not getting optimal contraction, and activation of your chest.

  • Which means you're going to hold yourself back.

  • That's when light weights actually become critical, and they actually become really,

  • really effective because you're not used to using them.

  • You've got to back off on the ego a little bit here, but it actually works.

  • So here's what we have to do: you take a much lighter set of dumbbells than you're used

  • to.

  • Especially to try this.

  • What we want to do is a couple things.

  • First, and foremost, you have to pre-activate your chest.

  • There are two ways we could do it.

  • Posturally – I've shown you how to do this before.

  • We're in the bottom position here, you pre-activate by getting your chest to be proud of the shoulder,

  • in other words, a lot of times our shoulders tend to dominate because we let them round

  • in at the bottom.

  • So the shoulder is ahead of the chest.

  • Jessie, we come all the way down below on the side here.

  • You can see that the shoulder is more prominent than the chest.

  • But I can get the chest to be more prominent than the shoulder by getting my shoulders

  • back.

  • From here, now with the chest being active here, in the front of this, when I go to initiate

  • a contraction the likelihood that it's going to lead the way is higher.

  • That's what we want.

  • The second thing about activation is actually trying to activate.

  • So when I'm down here what I'm going to do is I'm going to actually try to tighten my

  • armpits.

  • From here, tighten my armpits.

  • Here, tighten my armpits.

  • Get a little bit of that chest pre-activation.

  • I'm going to show you here in a second as I stand up what this does.

  • What we're trying to do is that.

  • I'm not moving my arms.

  • I'm just trying to tighten my armpits and get more activation here of the chest.

  • We could do that in this bottom position just by tightening.

  • Now, with this pre-contracted, when I go to initiate the contraction there will be a lot

  • more work being done by the chest because you activated it first.

  • But that's just the beginning because now it's how you do this exercise that matters.

  • We tend to have it fall apart in this place, too.

  • What happens is, at the bottom, whether we pre-contract, or we don't we tend to focus

  • on the dumbbell as the item that we want to move up, and down.

  • This is what it looks like.

  • Now the problem with this is, you're forgetting the major function of the chest.

  • The thing that differentiates it from the triceps and from the shoulders that are also

  • helping out with this exercise.

  • That is the adduction component of your upper arm in the exercise.

  • So the chest wants to bring the upper arm.

  • Forget this.

  • Forget all of this.

  • The upper arm, from here to here, it wants to bring this across your body.

  • That's what it's trying to do.

  • That's what differentiates it from those other two muscle groups.

  • So if you want to have the chest do the work, then this needs to happen.

  • When we do this you're not getting much of that.

  • You're starting out down here, and you're bringing it to, about, here.

  • Down here, to here.

  • When we have so much more room to go.

  • We can adduct it from here, all the way across.

  • There are two things that will help with that.

  • One: changing the direction of the dumbbells as you come up.

  • Because, if we come to the top we run out of room.

  • It's better than this, but you still run out of room.

  • So if you were to turn them, now you've got that extra range of motion.

  • But more important than thatbecause many people can bench just like this and get great

  • resultsmore important than that is, again, not focusing on these dumbbells.

  • People will bring them up and think that they're getting them closer, but the elbows are staying

  • out.

  • So what you want to do is, you want to focus on your biceps because your biceps are attached

  • to that important part of the arm that we just talked about.

  • So as I come up the biceps lead the way.

  • Here.

  • Get your biceps to come together.

  • You're never going to make it – I hope, unless you have some really bad anomaly of

  • your anatomybut you want to get them together, as far as they can.

  • Elbows go out on the way down, pre-activate with a little bit of a contraction here, and

  • then drive the biceps together.

  • Down, and out with the elbows, drive the biceps together.

  • It's so damned hard to do it this way because my chest is working so much harder than it

  • normally is.

  • Down, drive the biceps together.

  • And you can see that, yeah, I'm only using 30lbs here, and I'm used to using a lot more.

  • However, I'll be damned if my chest ever worked that hard.

  • So do you abandon your heavy training?

  • No.

  • You want to use that to create tension, and overload.

  • However, if you want to get a more focused overload on your chest from the very first

  • time ever, then you need to start incorporating some sets that are lighter, but done with

  • a lot more focus.

  • I promise you, you will have a much bigger impact on how big your chest will ultimately

  • be.

  • They will be more effective than your heavy training alone if you combine them with your

  • heavy training.

  • This is the perfect complement and t's the one that, yes, requires you to check that

  • ego at the gym door.

  • But I promise you much, much better results in doing by incorporating it.

  • Guys, if you're looking for a program that puts the importance where it needs to beit's

  • not just the exercises, it's how you do the exercises.

  • That's what matters the most.

  • I try to coach you through everything we do in our programs to make sure you're getting

  • the most out of them.

  • Use the program selector in the link below this video to find the program that's best,

  • and most suited to your current goals, and form there I'll take over the rest.

  • I will coach you through, give you my best, and show you how to do everything the best

  • way to get the best results for your time.

  • If you've found the video helpful leave your comments and thumbs up below.

  • Let me know what else you want me to cover and I'll do my best to do that for you in

  • the days, and weeks ahead.

  • All right, guys.

  • See you soon.

What's up, guys?

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How to Get a Bigger Chest (LIGHT WEIGHTS!!)

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    dnwsaa58   に公開 2019 年 10 月 08 日
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