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Science based mostly chest exercises ought to theoretically be far more efficient than random chest workouts and pec exercises since they need to be confirmed. On this video, I’m going to point out you how you can get an even bigger chest utilizing a method that has stood the check of time within the rehabilitation subject. Proprioceptive Neuromuscular Facilitation (PNF) makes use of the idea of diagonals in relation to getting muscle tissues to work more durable and extra forcefully.
As a way to prepare your chest it is advisable to take the muscle by way of its full vary of movement and supply optimum resistance to the muscle all through the train. We all know that the pecs will adduct the shoulder the arm throughout the chest (performing on the shoulder), internally rotate the shoulder and drive the arm out in entrance of the physique. In its stretched place you’ll do the other. Horizontally abducting the arm and externally rotating the shoulder will put the pecs on a higher stretch and eccentrically place the arm right into a prepared state to carry out the following rep.
Utilizing the idea of PNF diagonals, you may flip your abnormal cable crossovers into one thing that’s far more efficient for constructing an even bigger chest. This is because of the truth that you may improve the power of contraction by doing this and subsequently drive extra rigidity into the muscle rep after rep after rep.
If you wish to construct a giant chest it is advisable to adduct in opposition to resistance. You merely can’t assume that performing adduction on the shoulder with out the concentric or eccentric resistance goes to be sufficient stimulus for development. It isn’t the movement on the joint alone, however slightly the resisted movement that counts.
The dropping right down to the bottom throughout this train permits your arm to be positioned in an elevated abduction. This locations a higher stretch on the chest as a result of anatomy of the muscle and the angling of the fibers out and up. From this stretched place, you may drive the arm out in entrance of your physique whereas contracting the pecs and pushing the arm throughout the physique. End off the motion by concurrently internally rotating your shoulder and you’ll really feel a contraction like by no means earlier than.
Not only a chest contraction nonetheless, since that may be achieved as soon as once more simply by putting your arm within the place of adduction throughout the chest, however slightly in a resisted state. Keep in mind, with cable coaching the orientation of the cable represents the road of pressure. Whether it is parallel to the arm (the world managed by the pecs on this train) then you’re driving little or no pressure into that muscle. If perpendicular (as it will be on the peak contraction of a cable crossover) then you’re maximizing the work accomplished by the pecs and thus stimulating them for maximal development.
In case you are in search of a whole program that places the science again in power and permits you to see a lot sooner outcomes due to this, head to and get the ATHLEAN-X Coaching System. No shortcuts. No imitations. Simply actual science confirmed with actual athletes.
For extra science based mostly chest workout movies and science based mostly exercises for constructing an even bigger chest, subscribe to our channel right here on youtube at
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SHOTS FIRED
Is there a way to learn mind muscle connection with obliques? If there’s no video could you do one? Thank you
“No big 7 letter words, just one 3 letter word. PNF. That stands for Proprioceptive Neuromuscular Facilitation”
Tomorrow is chest day…. I'm so excited
Jeff reminds me of Robert Lewandowski
Whenever someone ask me about a workout technic I learned from Jeff all I say is "Jeff said to do it this way" LOL I can't remember all the scientific reasons.
Jeff just blew his eccentric overload all over vagshreds life😱
Hitting the obliques?
How you gonna treat Jesse like that!!!
Could we do it with dumbbells? Since some of us doesn't have an cable machine at home.
Can you post reps and sets?
Hey Jeff! So i have one pec bigger than the other due to Poland Syndrome. Although i’m pretty positive i’m not missing the muscle, it’s just under developed. Can chest exercises correct that? Also the same with my back (both on the right side)
Makes perfect sense. Thank you Coach!
I wonder, does P. K Subban watch this?
The way gentleman's roast. Papa Jeff is a freaking legend!!!
This can replace my flys I imagine.
Excellent, Jeff! Thanbk you! Detailed breakdowns of the movements, beginning to end. Now, we CAN'T do them wrong if we pay attention to the details. I watch the videos as I'm doing the exercises. And there are – no were! – times I would do them wrong because I missed part of Jeff's demo. (I do slooow reps.) Now, with Jeff (and Jesse) breaking down the details, I don't break down!
VShit sucks ass
The thumbnail looks like candy corn.
Zero fucks given by Jeff LOL LOL LOL
3Q FOR YOUR VIDEO
lol LOVE that intro… so subtle, yet loud as a shotgun fired in an empty parking garage. You're a class act, Jeff.
Jeff love your videos thank you for helping me train like an athlete
"Jesse … what the f*** are you doing?" AHAH
Thank You.
Hey Jeff, great videos man! I gained a bit of knowledge and actually, cut some of the dumbshit I was doing wrong in the gym, thanks to randomly stumbling across your page. Love the science behind the exercises. That being said, I’m curious as to how you could prepare someone aiming for Military contracts with Special Forces. I’m headed to the Navy later this year, and although I have the endurance down pretty well, I’d like to focus on certain muscle groups to help better with pull ups, shoulders, etc.. at the same time, take those strengths into the pool and help my swimming, if that makes sense. In other words, what regiments could you recommend for military guys? Possibly a video on this topic would be keen, and I’m sure some of the bros on here would really appreciate your expertise! Keep the videos coming! Thank You!
is this exercise bad for ppl with shoulder impingement ?
The beep on a curse word that does not hide it 😀 lol
good one jeff
Jeff is THAVAGE!!!
💖💖💖 🎈🎈 🙏🏻 👍🏻 This is absolutely beautiful! Love, recommend videos daily to help reach more people. It's free and it's our passion to help.
Please let us know if you wish this video to get recommended. Would love to help!
Here's 3 videos to recommend today:
https://www.youtube.com/watch?v=ZWaZ1Y7b57k
https://www.youtube.com/watch?v=n-uWtKO6JDo
https://www.youtube.com/watch?v=ZGpnJDlN0aU
Reply me bro
Bro ..my chest is in shape but theres a bit fats over there ..what should i do ? : -(
And u have a great shape 👍bro
Goat
https://youtu.be/moGcxfL6gPI
Damn..!!! Tried to redeem himself but ended screwing up even more.
Arm is parallel from the load (he deleted this video) and then now perpendicular (eccentric is good but gets crappy when his chest touches his biceps)
Hahhaah hilarious!! Still sticking with Jeff with his workout tips.
Shout to all fans of Athlean x, pls support Jeff to put this v shred clown back into his place by dislike and post negative FACT comment on his latest video in link below:
https://www.youtube.com/watch?v=moGcxfL6gPI
PS he removed his chest exercise video once Jeff called him out, and now place is back again..OHHH that no resistance useless chest exercise :p
😂😂😂😂
What the f*ck are you doing?! LOLOLOL ..fucking hilarious!
3 letter word my ass.
Man i was scrolling through stories on instagram and then this clown showed up as an ad, I laughed so hard i could barely breathe…. Jeff you the man tho!
Hi Jeff, but this is more of an exercise for the lower part of the chest, not for the upper part, is it? (Greetings from Germany):-)
Lmmfao!!! Ouch!
Uhhhhhhhhhhhhhhhh!!!!! Wholly molly!!
Jeff——> 💪😎
Vshreds——> 💩😢😭💔
I see Jeff, press like, watch the video and add it again to watch later.