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Boulder Shoulders - Chest Chiseled (50 REPS)

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Rating: 4.0; Vote: 1

re allowing these muscles to work together at some point in your training. Too many people spend the majority of their workouts trying to isolate the chest from the shoulders instead of allowing them to be trained together as they prefer to be trained. In this video, I show you a quick 50 rep circuit that will do just that, and it won-t be easy. All you will need for this chest and shoulders workout is a single 45 pound plate. If this weight is too heavy you can easily start with either a thirty-five pounder or even a twenty five pound plate instead. The key is that you want to try and complete 10 reps of each of the 5 exercises in this giant set. Beyond that, in order for this to be maximally effective you have to be sure you are squeezing the sides of the plate as hard as you possibly can to isometrically contract your chest. With that said and your pecs engaged you want to start with a plate front raise. Here you are going to target the front deltoids while simultaneously evoking the strength of the chest by squeezing the plate. Lift the plate out in front of you to about shoulder height and aim to complete ten straight reps without resting. With as little rest as possible between exercise, move right into the next component of this circuit which is the press-out. For the press-out exercise you are going to push the plate away from your body straightening your arms out in front of you as you do. This will work the tie-in between the front delts and chest since once again, they will be working together. By now, your chest and delts should be on fire, but you are only getting started. Next you need to try and complete ten reps each of a clockwise circle with the plate. You want to keep the tension on the delts and chest at all times during each of these reps. Don-t give into the burn, as this would be the worst point to give in. Keep pushing as you complete ten reps clockwise and then immediately perform another 10 reps counter clockwise. Finally, the best of the bunch is waiting for you at the end of this 50 rep chest and shoulder circuit. The swiper is going to crush your chest as you swipe the plate across your body and get the benefits of the additional horizontal adduction of the shoulder. This will act like a cable crossover and will light up your chest like a christmas tree. The fact that you still have the plate elevated will demand that your shoulders do the work as well to simply support the plate at that height. Try this 50 rep scorcher out for yourself and feel the benefits of what happens when you train muscles together that prefer to be trained together. For a complete workout program that trains your body this way (like an athlete) be sure to head to and get the complete ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Michael
Thanks Jeff, another great example as why you are much appreciated by your fellow fitness professionals. This is a physiologically perfect superset to add to any Chest and Should Split.
On a brief tangent, I want to thank you for your work with teens. I too work with young athletes and find them to truly be, not only the cream for the proverbial plot for their generation, but also very receptive to what is being taught, and hungry for the most knowledge you can feed them. I love my 45+ group, but these young athletes absolutely steal my heart.
Thanks and Keep up the great work!
Coach Mike, Ph. D.
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Gloria
What can I see your videos are awsom I love the way you explain all facets of each body part your training you have knowledge on the science behind all your workouts not to many people have such a great combination your a teacher and trainer you explain I like that great work
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FAynEs
Will this excersize help with popping shoulders? I find that, for me, bench pressing heavier weoghts give me pain in my shoulders. This looks like ot will be less strain because there are more muscle groups helping the chest. Gonna give this a go later. Thanks Jeff!
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Mat
Dude love your videos watch all the ones applicable to me. I was wondering if you had any tip for hitting the ribs next to the lats. I like when they look ripped but I'm not sure how to get after them properly. Any help is greatly appreciated, thanks.
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Talha
Hey Jeff, it would be great if you let us know, that when should we treat injury with ice or with a pain relieving cream like icy hot or something. I have done some research but your word will be an added value
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Philip
Does doing this make the day count as a chest day? (can I do bench press the next day)
Actually I can't do this with my plates anyway. They have no handles & I'd drop one on my toes.
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Roger
I tried this set as finisher to my workout and it was brutal. I would recommend do this in the middle of your exercise when your energy level is still good, this is an awesome set of 3.
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Andrew
Hey Jeff, thinking about longterm shoulder health, if you had to pick between this plate routine and bench pressing moderate weights at high reps which would you choose? Thanks!
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Kvartsb
Tried it and it's awesome stuff! One of my favourites!
Just one question, could you do this for the back? Like this but inverted in a hyperextesion bench or something?
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Adam
I love that this is a perfect finisher. However if you are in a big hurry, it will do the job for a chest and shoulders workout for a trip if you do three sets of it.
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