Name: サイズのための胸のワークアウトのヒント (Chest Workout Tips for Size )
Uploaded: 2021-01-14T08:02:59.000Z
Duration: 9 min 41 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

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

He's actually starting to become a gainer.

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

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.

JEFF: People tell you to bring them up together and you never really hit them in the same

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

So what I had Jessie do, and what I recommend you do is starting with some scap pulls on

On chest day, believe it or not, and just basically try to do a pullup without moving

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.

So I'd have him do a couple sets of this.

Six, seven, eight of them, held for a couple seconds each.

We talked about how you want to ingrain it with what you're actually going to do and

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.

As we press the arms are doing the pressing, especially as you're trying to use heavier

You're pressing and letting your arm lead the way.

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

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.

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.

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

But you've got to do one thing for me, Jessie.

You've been doing one thing for me and that is, you've got to get over the small plate

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

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

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

But instead what I want him to do is get comfortable with the weight in his hands.

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サイズのための胸のワークアウトのヒント (Chest Workout Tips for Size )

fatigue

convince

strength

squeeze