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zakruti.com » Sport, fitness, workout » Jeff Cavalier
The Chest Workout -Master Tip- (EVERY EXERCISE)

The Chest Workout -Master Tip- (EVERY EXERCISE)

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Rating: 4.0; Vote: 1
If I could give you one tip for your chest workout that would improve the results you see on every chest exercise you do, this would be it. I-m calling this one the chest workout -master tip- for good reason. In this video, you will see how you can instantly fix one thing about every chest exercise you do that will increase the results you see from doing the exercises. It starts with a quick test. Stand up and raise your arm up over your head as far as you can. When there, take a look at yourself in the mirror and see if you did what I am showing you not to do; shrug your shoulder. You can test by pulling your arm downward without bending the elbow. If you see the space increase between your head and shoulder then you likely did what most people would when asked to lift their arm and used a great deal of upper trap to do this. The upper traps are overactive in virtually every single person, mostly because of the postures that we find ourselves in every single day. We are either sitting at a desk hunched over or texting on our phone, both of which tend to cause us to inadvertently shrug. The traps can get a bit tight and tend to jump into action every time we go to execute a chest exercise where we are pushing a lot of weight. We can-t allow this to happen. Not only is this not wanted but it is actually getting in the way of a complete chest contraction. For best results and strength of contraction in your chest you want to be able to get your shoulder girdle depressed not elevated. The lower traps are the primary muscles responsible for depressing the shoulder blades prior to executing reps on your chest exercises but your pecs assist. When depressing your shoulders during a chest exercise you immediately feel the intensity of the contraction increase in your chest. This can be applied to every single chest exercise you do, which again is why this is called the master tip. Prior to performing a bench press for example, you want to lay back on the bench and pull your shoulders down towards your feet. Think of it as trying to elongate your neck. While holding the shoulders down the whole time you begin pressing the weights. Feel the stronger contraction in your pecs and make sure to keep the traps from migrating up as you continue your set and fatigue. The next exercise you can do this on is pushups. Before you fix this, you may want to actually just check your traps. Likely they are going to automatically shrug because of the overactivity. Correct it the same way by activating the lower traps and pulling your shoulders down. From here, continue to do your pushups feeling the stronger contraction every rep. Finally, you can do this on the dip and the crossover as well. The dips present a special challenge just because it-s harder to control the tendency of the shoulders to shrug up due to the weight of your body that has to be lifted. Either way, the same tip applies and when you fix it, you will see much better results from every exercise in your chest workout
Date: 2022-04-22

Comments and reviews: 10


Jeff I-m approaching 49 this summer. Up to recently I have maintained my body and strength ( max benching 225 2-4 reps/weighted dips 90lbs etc) in 30 years I went from 130 lbs in weight to today-s weight of 155 lbs at 5-11- and 8-10 body fat. I noticed a rapid fall in my strength barely can bench 1 rep of 225. Aches and pains in my wrists and shoulders are starting to feel harsher every week. I noticed this when I started doing dumbbell benching (up to 90lbs each) and more shoulder exercises. Do you think this change in routine contribute to these old man pains? I-m not ready to say so but at what point do you have to listen to your body and say I-m not going to bench press as much as I used to.
Jeff, Help me out. Advice?
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Hi,
Please forgive me for my ignorance. This was a great video and extremely helpful. However, at around 1: 44 in the video Jeff says that the Pec Major assists in shoulder depression. Aren't these the muscles involved in scapular depression: pectoralis minor, lower fibers of the trapezius, subclavius, latissimus dorsi?
Or does the Pec Major play a role as well? When I tried doing some of the stuff Jeff mentioned in the Video, I am not feeling it in the pec major? Am I doing something wrong?
Thanks!
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I have really tight upper traps as well as rounded shoulders/posture issues. I've noticed that my upper traps have been super right since I started lifting. When I focused on pushing my pushing my shoulders down and not being in a shrug positioned, my ability to push weight on chest exercises dropped significantly (by about 35%) HOWEVER my chest fatigued significantly faster and I could feel that my chest was actually doing the work, not my entire upper body.
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I think I really have this problem. I was even doing chest presses on a machine and my shoulders were burning. I was really getting frustrated because I have such a hard time engaging my pecs.
It can be a little hard for me to do this, especially like when doing pushups and you have tension on your shoulders already, but I'll definitely focus on trying to pull shoulders down.
Thanks Jeff you rock
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I-m 14 140 probably 11 % body fat and I-ve been working out for a month 4 days a week and eating all of the good foods like grilled chicken, oatmeal, jasmine rice, eggs, etc, and I-ve been drinking protein shakes and I-ve been hitting the gym hard doing 5 sets and doing til failure but my chest haven-t really changed. Any tips?
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Christian Thibaudeau says the exact opposite of this, to shrug your shoulder. I-ve done both and I actually feel slight pinching when I don-t shrug. Would that be from an issue with my shoulder? I have full range of motion. But forcing my shoulders down and pressing causes some discomfort where my collarbone and shoulder meet.
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If only I knew this before I injured my neck- Like you said, I always heard back and down but I never focused my energy on it. I can see now why its so important. Could have saved myself over a year of chronic pain. Your videos are so thorough, informative and easy to follow. I'm sure you are already well aware but You Da Man!
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The chances of you actually answering this I-m not sure though why not and maybe you-ve covered this before, but is there away or exercise you would recommend for or show us that would train us to stop doing this one thing you mentioned with the shoulders. Thanks mang Gobless dude! Hope to hear from ya.
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Thanks for this tip. Forwarded here by the crowd on Athlean X online. This is exactly where I've been going wrong. I've watched so many of your vids, they are all great. For those who are not on the program and are on the fence. join up. It's worth it!
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Your video's helped me a lot. I am a big fan of your video's, better information I can't find. The video rounded shoulders is 1 of them I was looking forever that helped me doing my exercises much better. Thank you a lot! I will keep watching them! --
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