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- In the grand scheme of the world and what's important,
there's so many things that are very, very important
for me to be amended before you get the best physique.
(weights rattling)
So to be a pro-bodybuilder right now,
your desire to be the best physique has to outweigh
all those other things that are coming to the forefront.
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(dumbbell rattling)
We're in a climate right now that's very unpredictable
so all of those things can bring forth
either fears or change.
There's gotta be something deep down
that's keeping me going,
that I probably don't even know what it is
'cause I'm still in the gym,
still with the goal of being the best.
But I can't pinpoint where that desire is.
It's like it's in the blood.
'Cause it'd be very easy right now to just be like,
"Ah, pssh, sure!" (chuckles)
But something doesn't let ya.
When you want to be the best,
something just doesn't let you.
And that's the difference between those who come first
and those who come 10th.
The ones that came first never let their passions sway.
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And I think passion is something
that you can't actually describe.
Good evening, Muscle & Strength.
I am James Hollingshead,
RedCon1 athlete and IFBB professional bodybuilder.
We are here at Kings Gym for a mighty chest workout.
So I'm gonna take you through a great
chest workout today, guys.
It's gonna be awesome.
Stay tuned.
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The reason for doing incline Smith,
just because I actually got a little bit
of a shoulder niggle from doing incline barbell.
If you can do incline barbell with no issues,
definitely advise doing it, it's a great movement.
This is second best option so.
Incline Smith.
For every exercise we do today,
it's typically gonna be two sets unless otherwise stated.
We tend to do one very heavy set
and then one set following up, which is slightly lighter.
I'm trying to squeeze out a few extra reps.
That's typically what we do.
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It takes a while to warm up.
It's cold nights here in England.
We're in the minus right now.
This isn't a warm gym 'cause,
well, at least you got a little heat on up there so.
We'll just take plenty of time to get warm.
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The first exercise always takes the longest to get into,
but if you can get very, very warm on your first exercise
and make sure that you're more than ready to train,
you're not gonna have to warm up like this again
on any other exercise.
The predominant amount of warming up is taking place now.
Then you're obviously changing exercises
to something completely different, like a fly.
You can still do a couple of feeder sets
so that you can get used to the movement
before you go to the heavy stuff.
Feeder sets are just sets that are not as heavy
as what the set's gonna be
and allow you to still adjust to the movement.
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(weights rattling)
I wanna go to four and a five.
- All right. - Yeah.
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Four and a five.
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(James grunting)
- Come on.
(James grunting)
Ready.
Push it!
Come on.
And again.
It's all you.
Let's go now.
Big push.
Yeah.
Drive up!
- When you're pressing, you've got a couple of decisions
you need to make.
One is where the elbow goes.
If you have quite a tight elbow,
you drive a lot more through the triceps and the front delt.
Whereas if you flare the elbows a little bit outward,
you get a little bit more stretch on the pec
and a little bit more pec recruitment.
So think of it like you were doing a pec fly on a machine.
You'd come across kind of the level of the pecs
rather than up.
So across more.
So when you're crossing like this,
being more inline with the pec
takes the tricep out and puts the pec under more strain.
Whereas if you're here and pressing through,
my triceps's taking a lot of the load
'cause it's trying to extend in a tighter,
more vulnerable position.
You might find you're stronger with tricep recruitment,
but you've got to think, again, it's bodybuilding.
What you're trying to make look better.
If your triceps are a weak body part,
maybe, yes, do the press with the tricep.
But if your chest is a weaker body part,
then try and put the chest under more stress.
And that's why I find a slightly flared elbow
will definitely cause a little bit more chest recruitment.
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- That's you.
(James exhaling)
Go again.
Big push.
- Yeah.
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(dumbbell rattling)
- Yeah.
Let's go.
(James groaning)
Come on.
(James grunting)
Four.
Five.
Six, come on.
And again.
Push it!
(James grunting)
Let's go.
(James grunting)
Come on, big push.
(James grunting)
- Woo!
(dumbbells rattling)
I think I could've squeezed out an 11th
but I think I'll repeat that weight again
for the second set.
So, again, if you come into this situation
and you slightly beat the reps that you were meant to get,
instead of shying off on your next set
you can probably stay on the same.
Because even if I get a few less reps now,
let's say eight to 10, then that's done what we were
meant to do but backwards.
So we still got a eight to 10 and a six to eight.
If we get up to 10 again, we get up to 10 again.
That just means we're getting stronger
and next week we'll go heavier.
That'll be great.
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(James growling)
- Come on, work.
Come on, one.
(James grunting)
Five, come on.
Six, keep the movement.
Come on, get 'em up.
Yes.
Big push.
Nine, come on.
Push up.
(James grunting)
Good. - Yeah!
- Great set. - Woo!
(dumbbells rattling)
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This is a great exercise because the incline dumbbell fly
that we do is kind of a hybrid between a press and a fly.
We don't allow for the arm to fully lengthen
or the elbow to be under too much tension.
We keep the arms slightly bent,
and we just let the pec get full range.
So it's literally just thinking about this pec joint,
not so much here.
We don't want this to be dead, straight and loaded
'cause that's when you run into some issues in the bicep.
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Basically what we're trying to do, we're just trying
to take chest through the fullest range
of motion humanly possible.
Get the best contractions and basically get the pump
with, obviously, heavy weight intact.
So two things you want to work towards.
Lifting heavy, but also getting very good contractions.
If you're not able to shorten the muscle fully,
you're not able to get the best contractions.
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(James grunting)
- [Man] That's you.
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(James grunting)
Come on, come on.
- Yeah, man, that's just enough. (groans)
Drop a set.
(wind whooshing)
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(James grunting)
That's heavy, son.
That's heavy, son!
(wind whooshing)
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(James exhaling) (machine clapping)
It's all good.
(wind whooshing)
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My split's actually a bit weird when I think about it.
'Cause we do chest with a little bit of shoulder.
We do back with a little bit of bicep.
We do quads.
Then we do shoulders with a little bit of tricep.
Then we do hamstrings.
Then we do arms.
The hamstrings have a little bit of back again.
And then arms on their own.
Then rest days are just as and when required.
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That's the one, that feels really good actually.
Wow, I hit some more.
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(James grunting)
All right, guys, that's us all wrapped up for today.
Just make sure that you subscribe to the channel.
Make sure you turn on your post notifications,
get involved, and keep an eye out for future videos.
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