[music intro]
What's up guys, Jeff Cavaliere from athleanx.com! Coming out this week with something, kind
of targeting a little more on specific area. Last week we did The Expendables workout,
I've got a lot of good feedback on that and now we're gonna examine a little bit on a
special area, the rear delt. Now, for some of you that's not gonna mean
anything and that's a problem because you wanna make sure that you're targeting , if
you're looking for shoulders development from all angels you gotta be sure that we're targeting
every aspect of that , of hat shoulder. Not just the part that we see upfront, not just
the sides, we wanna get the back side, to actually get that rounded shoulder. However
I think that a lot of you guys are missing, even if you are doing that you're missing
a key component of it and that is the fact that in order to get that rear delt to fire
there is another whole part of the shoulder that you have to work and that's external
rotation. Now, being a physical therapist I see all
the time people coming to me with messed up shoulders, you know. The fact of the matter
is that we overdevelop this way, all the chest, you know our last, everything, rotates our
shoulders in, we're never paying attention to rotating our shoulders out.
My big thing is you're not only giving yourself, setting yourself up for a shoulder problem
you're also setting yourself up for lack of shoulders development.
Let me show you over here, real quickly how we're gonna do this. If I was to show you,
actually to demonstrate I could take my shoulder and just put it in this position right here
like that and you're gonna focus on the back here, the real delt that I'll tie in, and
I'm gonna go rotate and just show my shoulder out. And I'm sure you could see what happens
just by coming and rotating this shoulder out I'm activating muscles in the back there
that aren't working otherwise. So what we wanna do is we wanna make sure
that when we're doing our rear delt flies that we're also doing something to rotate
the shoulder down. So, I do what I call a W. And for the W I can come down on a bench
like this inclined bench, I can come down here on a phyisio ball. I'm gonna do it here
just so I have a little bit of added core stability that I have to kind of factor into
this. So I can grab two dumbbells and position myself
down on top of the dumbbells and on top of the ball, and I'm gonna come up here and I'm
gonna come up into that W position. So just like that.
So, I'm actually, thumbs are pointed in right now, now the thumbs are pointed behind me.
By taking my thumbs in from this position right here to that position there, now I'm
doing that external rotation at the same time I'm doing a rear fly.
So, if you come in and look on the rear delt, right back position there, I couldn't be any
more contracted. Come down, come up. That's a little harder on the ball because
I gotta make sure I don't roll. [exercising]
One more. So you can see, just by adding a little extra
component I'm taking an exercise that probably a lot of you aren't doing in the first place
and improving it if you are doing it to not only increase your health, the health of your
shoulders but to make the exercise more effective. So guys, AthleanX is not just about building
lean muscles and help you to lose fat and show that muscle off. It's also about keeping
you healthy. As a physical therapist I don't wanna see you not be able to follow a program
so I've put in together unique stuff, exercises that work, but overall exercises that keep
you healthy and keep you in the gym and being able to enjoy your time in here, your time
away looking better. So, if you haven't already guys head to athleanx.com right now, right
bellow this video, go check t out for yourself, grab the training system, has literally changing
lives. We've got guys from all major sports, former race car drivers, MMA fighters, the
SWAT team, everybody joined in and now it's your turn.
Alright guys, we'll be back here again next week with more good tips, new exercise, new
workouts, all that stuff, thanks!