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- Hey, what's up guys? We're training chest
and shoulders and triceps today at the Lions Den.
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- (Narrator) So most people should just
take the time to figure out
where their body actually stops.
Um, and that's arguably where
you should have your range of motion.
Grab a like a something that doesn't have any weight
because you can have enough weight,
will just smash into any range of motion
but take like a broomstick or something
and then just actively pull it down.
So, literally, try to pull it into you.
I mean, you can see, when I do this,
I just pull. I mean I,
I get to the point
where it's like probably right about where I stop,
if there was an imaginary bar in my hand
half an inch off my chest.
And so again, if you can't pull down any further than that
you shouldn't let a bar push you down any further.
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(grunting)
Yep.
- All right, one more.
(grunting)
- Yep.
(grunting)
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- Right now we're doing a seated cable clause.
This gives you a little bit more mobility up top.
You get a little bit deeper stretch
and, uh, yeah I'm gonna do probably two sets here.
- So, almost everybody has cables.
So for most people, obviously,
it's just basically the same thing as a pec deck.
Just a little bit more versatile.
And, obviously, you can really adjust.
You can adjust a little bit on the pec deck
by adjusting your body position.
But here it's much easier to adjust
basically the height of the cables
so you line it up just with
your shoulders and your pec fibers.
So it feels great.
So, every gym in the world has a foam roller.
And then, basically, I just put this thing on here
which is literally called the lashing strap
which I'm sure is for lashing a lot of other stuff,
beside from the gym equipment
just to let your shoulder blades
move a little bit better.
(grunting)
- High incline for us,
basically, is working a lot
of the upper clavicular muscles.
(chuckle)
And, uh, that's what we're just working
on the upper shelf here.
Uh, yeah, a lot of incline stuff.
- (Interviewer) What are the benefits of
doing like a dead-stop?
- I mean the biggest benefit is ideally just to
keep someone a little bit more strict.
Um, I I wouldn't say it's definitively
any better than you know,
doing a light tap and go for people that actually
know that training hard
means some sort of standardized good form.
Um. Then I really think it kind of goes
with personal preference,
but some people will, either,
one start to short change their range of motion
as things get heavier.
So, if you're someone that as you keep going up and load
you know, your range of motion stops being here
and it stops here instead, or stops here instead
keeps getting shorter and shorter
as you get heavier and heavier.
Then setting the pins can gauge your bottom position.
Make sure you're getting the same spot every single time.
Uh, but then the other thing with that, as well too,
is some people do out of the bottom.
They just want to use momentum literacy
whether it's a squat, a press
or whatever people will come down
and the last couple of seconds,
they'll speed up and bounce.
And so instead of using muscle, they're using momentum.
Whereas, if you have to completely stop,
obviously, the only thing that
can get it moving after complete stop is your muscles.
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(grunting)
Yep.
Yeah.
(grunting)
If you look at one arm,
one cable, it's the exact same motion.
The only thing that's different, two things.
One, is like, in my opinion,
if I can ever do something both arms at the same time
as opposed to one,
I will always do it because it's faster.
As long as it doesn't take away from the training effect.
So, literally, doing this one at a time
or lying down and going both at the same time
has the exact same training effect,
the exact same profile or whatever.
Um, and then on top of that, I like lying down.
So that's, if there's something that's slightly different
than a lot of people haven't done, um, is I like lying down
just cause it keeps everything more strict.
I joke that I have like the, the wiggles.
So whenever I do any exercise or even
if I'm like sitting like my feet always move, I'm standing.
Like I don't even catch myself kind of
like bouncing and shit.
So, I like to have anything
that just keeps everything
that's not supposed to be moving, not moving.
Um, and then the cuffs are just nice, in my opinion.
Um, some people want,
they can focus more on the train muscle
whenever you move the contact point of the load closer to it
but, also, just takes the grip out of it.
So, it's just a nice little thing.
Um, again where he can still grip the hands,
nice and hard so you have
a lot of tension through your forearm
on your elbows,
but you're taking your grip strength out of the equation,
almost similar like using straps
on the back day or something.
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(grunting)
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- All right guys, so this last set,
we did a drop, just one,
a little bit of more, uh, metabolic work
and, um, it's a little bit more volumes since
we're not doing much for shoulders right now.
- This is called it a cable cross tricep extension,
just the same as any normal, you know,
cable pushed down or pressed down for triceps.
Um, but just for a lot of people
like when you put your arms kind of at your side
they kind of stick out a little bit, you know,
and your hands naturally kind of internally rotate.
You have a hard time getting them out here.
Then this basically it's just a better fit.
So the cable is kind of line up
with the elbow and the upper arm.
So that's the only reason to cross them
for a lot of people that are a little bit smaller.
You know, if you have a little bit more narrow clavicles
your arms had kind of sit straight up and down
then a normal press down will be a fine fit.
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(grunting)
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- All right, muscle and strength,
thanks for watching.
Be sure to subscribe below like, share and comment.
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