CRAZY Chest Exercise - How to Build a Ripped, Defined Chest
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Date: 2022-04-22
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Comments and reviews: 10
Michael
So i have been working out on and off do to injuries since i was 16 im about to be 28 and im having such a hard time growing muscle. Ive lifted heavy and light and everything in between and nothing. I especially have been having issues with muscle imbalance for ex my right pec use to be bigger stronger something happened and whenever i lift the left lights up pumps up gets sore and nothing in the right at all same problem with biceps. i noticed a change in pecs after i tore my r rotatory cuff in my pec and after i fractured my left pinky and wore a cast for it for biceps. I have watched all the muscle imbalance videos nothing has helped and when i work out i try as hard as i can to focus in and concentrate on the contraction of the muscle but no good come out. so anyway any tips or advice would be great.
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So i have been working out on and off do to injuries since i was 16 im about to be 28 and im having such a hard time growing muscle. Ive lifted heavy and light and everything in between and nothing. I especially have been having issues with muscle imbalance for ex my right pec use to be bigger stronger something happened and whenever i lift the left lights up pumps up gets sore and nothing in the right at all same problem with biceps. i noticed a change in pecs after i tore my r rotatory cuff in my pec and after i fractured my left pinky and wore a cast for it for biceps. I have watched all the muscle imbalance videos nothing has helped and when i work out i try as hard as i can to focus in and concentrate on the contraction of the muscle but no good come out. so anyway any tips or advice would be great.
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John
I use both hands to do this, and let the other hand release the negative. - the one farthest away from the stack- I stand side ways using A two handed grip pulling across my chest with the closest hand to the stack and release using the far hand. Then I reverse my position for the other side. I use a punch style movement across my chest and an opposite slow motion but release slow. It gives me a great pump and zero shoulder pain. Make sure you keep your shoulders back and activate the chest like you are flexing it pulling across fast and releasing slow with both hands.
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I use both hands to do this, and let the other hand release the negative. - the one farthest away from the stack- I stand side ways using A two handed grip pulling across my chest with the closest hand to the stack and release using the far hand. Then I reverse my position for the other side. I use a punch style movement across my chest and an opposite slow motion but release slow. It gives me a great pump and zero shoulder pain. Make sure you keep your shoulders back and activate the chest like you are flexing it pulling across fast and releasing slow with both hands.
reply
stevethemacguy
Are your feet planted in the same position through the whole movement or do you pivot your feet when you twist? My Physical Therapist mentioned the movement could lead to back problems if you don't turn your feet. Any thoughts?
It would be helpful if you show your feet next time. I've been doing this for a few months and really like it, but I'm still not 100% sure that I'm doing it right. As I've raised the weight, it sort of feels like I'm working my tris more than my chest.
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Are your feet planted in the same position through the whole movement or do you pivot your feet when you twist? My Physical Therapist mentioned the movement could lead to back problems if you don't turn your feet. Any thoughts?
It would be helpful if you show your feet next time. I've been doing this for a few months and really like it, but I'm still not 100% sure that I'm doing it right. As I've raised the weight, it sort of feels like I'm working my tris more than my chest.
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RokWisdawn
This exercise is not gonna do it as an alternative to flies when it comes to post and pre-exhaust training techniques, because both sides need to be hit at the same time when exhausting with an isolation exercise, to follow it immediately with a compound exercise. I'm still unsure what's wrong with flies if I don't lower the dumbbells too much, for example, but I'd like to have a safer isolation exercise than flies that also hits both sides or both pecs simultaneously.
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This exercise is not gonna do it as an alternative to flies when it comes to post and pre-exhaust training techniques, because both sides need to be hit at the same time when exhausting with an isolation exercise, to follow it immediately with a compound exercise. I'm still unsure what's wrong with flies if I don't lower the dumbbells too much, for example, but I'd like to have a safer isolation exercise than flies that also hits both sides or both pecs simultaneously.
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Martin
This exercise is simply awesome. I had some trouble in the beginning to stand correctly without hurting my skin with the cable scratching over it, but once I had it figured out, I really liked this exercise. Since you need to tighten your whole core to stand firmly, a lot of other muscles are tickled as well. How much your shoulder gets stressed depends on the position of the cable I guess and from which height/level you pull it down/forward.
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This exercise is simply awesome. I had some trouble in the beginning to stand correctly without hurting my skin with the cable scratching over it, but once I had it figured out, I really liked this exercise. Since you need to tighten your whole core to stand firmly, a lot of other muscles are tickled as well. How much your shoulder gets stressed depends on the position of the cable I guess and from which height/level you pull it down/forward.
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lankydude1000
No, however it may affect how quickly you notice any -gains-. Muscle grows as a repercussion of when you perform any action that creates microtears in the muscle fiber. So you will create more tears by goin to failure but it's not required to build muscle. Hope this helps with your understanding, just google it if you want any further info or PM me and I'll try my best to explain further! :)
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No, however it may affect how quickly you notice any -gains-. Muscle grows as a repercussion of when you perform any action that creates microtears in the muscle fiber. So you will create more tears by goin to failure but it's not required to build muscle. Hope this helps with your understanding, just google it if you want any further info or PM me and I'll try my best to explain further! :)
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lankydude1000
Also bare in mind that rep range affects the type of neurological response your body will give. Generally, a low (IE 1 - 6) repetition range is more of a strength based response, mid (IE 6-10) is a combination of strength and hypertrophy (bigger muscles, and high (IE 11+) is more of an endurance response - these were mjust guidelines, find out what works best for you!
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Also bare in mind that rep range affects the type of neurological response your body will give. Generally, a low (IE 1 - 6) repetition range is more of a strength based response, mid (IE 6-10) is a combination of strength and hypertrophy (bigger muscles, and high (IE 11+) is more of an endurance response - these were mjust guidelines, find out what works best for you!
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Sekllan
To those who wonder if you pivot your feet. I think pivoting the feet is natural in this movement, because you are twisting your hip too. Also, this movement is very similar to that of a boxing straight/cross punch. In throwing this very straight/ cross punch you twist your hip and your feet is pivot too, so similarly I would believe that you SHOULD be pivoting your feet.
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To those who wonder if you pivot your feet. I think pivoting the feet is natural in this movement, because you are twisting your hip too. Also, this movement is very similar to that of a boxing straight/cross punch. In throwing this very straight/ cross punch you twist your hip and your feet is pivot too, so similarly I would believe that you SHOULD be pivoting your feet.
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W-VES
I like parts of the exercise but if I execute it like Jeff does, there isn't really an eccentric portion of the movement, is there? The eccentric for the chest gets lost in the turn of the torso. So this is pretty much just concentric and isometric. I still use my own variation without the torso-turn. It resembles more of an unilateral cable chest press though.
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I like parts of the exercise but if I execute it like Jeff does, there isn't really an eccentric portion of the movement, is there? The eccentric for the chest gets lost in the turn of the torso. So this is pretty much just concentric and isometric. I still use my own variation without the torso-turn. It resembles more of an unilateral cable chest press though.
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RomeoandKelly
this exercise is AWESOME! Thanks for this great variation. I feel like my entire pec -activates- completely when doing it. Did this the next day after back day and i love how i can feel it in my lats and obliques from the initial pull then cross punch. Showed this to my buddies, we've all incorporated in our Push/Chest Day routine.
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this exercise is AWESOME! Thanks for this great variation. I feel like my entire pec -activates- completely when doing it. Did this the next day after back day and i love how i can feel it in my lats and obliques from the initial pull then cross punch. Showed this to my buddies, we've all incorporated in our Push/Chest Day routine.
reply
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