Tell me you have heard this before.
You want to balance out all this stuff, rotating your shoulders forward.
So you have got to go do pull-ups.
You have to go work the back, right?
Well if you are only doing pull-ups, you would be wrong.
I am going to show you today, a key exercise that you can do
Body-weight only to help balance out the tendancy to be rounded forward
And get more muscle balance overall.
[Music Intro]
What's up guys?
Jeff Cavaliere AthleanX.com
Here we are back in the gym and we hear that a lot.
You know, there is a muscle imbalance in place
And a lot of times muscle imbalance comes from too much development here of the front
muscles.
We rotate forward, our shoulders rotate forward.
I have talked about this before.
If you are going to go and do just "Back Work"
You are only getting told half the story.
If someone says to you, "Yes, that is all you have to do, just train your back."
That might mean just go do pull-ups and I have heard that a lot of times.
"Just go do pull-ups and you are going to be able to balance that out."
That is not enough.
Guys, with Athlean-X we try to create balance between front and back
And we do it the way the muscles actually work.
So if you want to do something to counteract that, we can't just do pull-ups.
We have to be able to strengthen the mid-back.
We have to be able to get in-between the scapula
So we can get ourselves out of this rounded posture
More back into balance again.
So we have to do some kind of rung movement.
What if you don't have a barbell?
What if you don't have access to doing barbell rows, or inverted barbell rows like I showed
you right here with your own body-weight ?
You can set up 2 benches.
Don't worry-I know a lot of guys might not have 2 benches.
I am going to show you what you can do if you don't.
But in this case I have got 2 benches here
And all I want to do is position myself in what I call, a reverse push-up.
So now I get down to the ground, my heels are down.
Beginners you can start with your feet flat on the ground and your knees bent.
But I'll go out legs out, elbows are right at that 90 degree position.
So it looks like I am kind of in an inclined bench position.
But from here I am going to allow myself to pick up my butt,
And then I am going to allow my trunk to drop down level with the bench
And I am going to push straight down through my elbows, with my chest out.
You will see what it winds up doing, you know, from my back.
So I am here, dropped in, push down and through.
Let it drop through, control, push down and through.
[Repeats motion]
So driving through my elbows all the way to the top.
[Exercises]
I am using all the muscles back through here.
Again as I do that, to push down through the elbows
So that I can actually start to reverse a lot of this motion that is going on, this
rounded shoulder.
Now I said you can do these anywhere with anything?
This is just the first thing that came into my view.
It is ugly as h--ll
These are 2 old rugs that I had.
I just threw them on top of those Reebok risers to get a little bit more height.
But you can do the same thing.
I don't care what you use or what you find.
Again, point of the matter is here, you can get it done.
This actually place my elbows on top again right through here.
And I press up--it's the same thing, press up.
I don't have as much depth to go down, but you can actually just literally get yourself
into position.
I am getting tired here so I will use my feet.
But I can get into position here, and just hold.
Just hold it there in static isometric at the top.
So lot's of options guys.
Options is what makes Athlean-X what it is.
The goal here is to deal with what you are training in, anywhere, anytime without limitations.
There are no excuses in Athlean-X, guys.
I think you can see, regardless of what you have around you
You can make it work if you have the right training principles in place.
Don't just go run to the pull-up bar and start doing pull-ups to try and overcome this imbalance.
Do the right exercises and get that balance back
And because of it, become stronger in all of your other lifts.
Your body likes to work and operate balance.
If you restore that, you are going to become a stronger person.
You are going to develop muscles a lot more easily because your muscles are working together.
Guys if you haven't already,-I have said it a million times already-
Go to AthleanX.com
Be the next guy to be on Team Athlean.
Get the results that you can.
The best body that you can get
Training like an athlete so you can look like one 90 days later.
Guys we can't wait to have you on board.
I can't wait to bring more videos to you.
I will be back here in 7 days.
More stuff, keep the comments coming.
Remember leave your comment below.
Tell me something that you would use, to try do this exercise on your own.
Pretty ugly, pretty basic, but it works.
I will see you back here in 7 days.