- [Narrator] All right, Scott "Burnhard" Bernard,
talk to the people man,
let them know what's getting ready to go down.
- What's good y'all, it's your boy Scott Bernard aka
the vegan beast, and I'm back for another video.
Back on Good Money's channel, my man Good Money.
And we gonna show you guys something
very special today all right guys,
'cause I get a lot of questions in my inbox in my DM's and
just people that wanna know like "yo Scott,
how do I work on my chest
and my shoulders using calisthenics?"
All right, so today I'm gonna show you guys some fundamental
and basic workouts on how to work
on your chest and shoulders all right.
Just follow me and let's go.
So we gonna go from a beginner to an advance stage of
working both the chest and the shoulders all right.
First of all, let me explain something.
The shoulders,
there's three heads of the shoulders all right.
You have your front delt, which is you anterior delt.
You have the medial or the lateral delt,
and you have the rear delt, which is the--
- [Narrator] Posterior.
- Posterior.
All right, so it is very important to learn these terms
and learn your body--
- [Narrator] Anatomy.
- Anatomy, exactly, so you know how to target and how to
strategize on creating the perfect body.
Or just being the best version of yourself.
All right, so this is what we are gonna do.
We're gonna start off with something basic.
All right guys, so we are gonna start off with push-ups.
So with push-ups right, awesome compound movement.
But we really gonna engage that chest.
So how we engage that chest right?
We are gonna go into a push-up position, perfect.
Now we are gonna squeeze our glutes,
the reason why we squeeze our glutes is because we don't
wanna cause any energy leakage and
we want to really focus on that chest.
All right bring in blood pump to that chest.
From there, get your posture ready,
don't do the banana back.
Nice and hollow and we're just gonna do 10.
At a nice one two, one two three tempo, go.
One two three, one.
One two three, two.
One two three, three.
One two three, four.
One two three, five.
Six.
Seven.
Eight.
Nine.
10.
All right guys, so I just did 10 push-ups,
and I'm already feeling it, you know why?
'Cause I'm squeezing my glute but I'm making sure there's
lots of concentration within my chest.
All right, really targeting the pec major and pec minor,
learn these terms guys, this is why I'm here.
All right now I'm gonna show you something really awesome.
A beginner move.
You go into a position and you gonna do shoulder taps,
now we're attacking the anterior delt's, the front delt.
So watch me.
One.
Two.
Three.
Four.
Engage your core.
Five.
Six.
Seven.
Eight.
Nine.
And 10.
You see that right there guys?
What I just did was a shoulder tap.
So the fact that I'm coming here,
back and forth, back and forth,
I'm attacking the front anterior delt
of my shoulders all right.
So that's one and one, now let's get to the bar right here.
All right guys, I'm gonna show you something real nice,
real simple, you could do push-ups on the floor,
now we're gonna do push-ups on the bar.
Now I'm gonna explain to you
why it is important to do push-ups on the bar.
First of all when you on the bar,
the deeper in that you go, now watch this.
(mumbles) right here within this ridge emotion,
you're activating a lot of muscle fibers all right.
So it is very important to do push ups on the bar.
Activate your pec major, your pec minor and really stretch
that chest out and add stimulus to the workout,
so that's what we're gonna do,
we're gonna do 10 chest push-ups on the bar.
Go.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
10.
You see that guys?
My chest is pumped already, I feel it, I feel it,
I feel it, all right.
Now I'm gonna show you something else
that you can do right here.
I'm gonna call this the two-in-one.
So of course we are working on our chest with the push-ups
on the bar, but now we're gonna get our shoulders involved.
Now watch this.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
10.
Whoa, I'm feeling that right there.
Front delts are burning.
So that fact that I'm raising my hand out,
it's almost like you're doing a frontal delt raise with a
weight, but when we do calisthenics, all right,
so I'm coming out, I'm activating my front delt, all right.
You see that?
Front delts are burning baby.
All right now, we're gonna take it down here.
A little bit for more intermediate,
advance movement, so what we're gonna do,
we're gonna do parallel pull-ups.
All right so here, you gonna really engage those delt's.
So make sure your core is tight, tuck your knees.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
10.
Whoa!
Now during.
During the pull up motion,
I kind a, gravity kind of tilted me back.
So the fact I even got tilted back I make it more harder so,
this is definitely for the more
intermediary advanced people,
I'm just gonna do five.
So tuck your knees in.
Go one.
Two.
Three.
Four.
Five.
All right, so we hitting our shoulders right now.
All right, so now, I'm gonna show you a nice chest movement
which everybody should know,
'cause this is calisthenics channel.
Dips.
So it's two ways to do dips,
you could either incorporate more of your tricep
or more of your chest.
To incorporate your triceps,
you have to fall back and you'll be up, up and down motion.
Now for you to incorporate more on your chest,
your pec major and pec minor, lean forward into the dip.
One.
Two.
Three.
Break that 90 degree.
Four.
Five.
Six.
Seven.
Eight.
Nine.
10.
Whoa!
That got me working out here.
But it's all good, we gotta get that money.
All right, so now Ima show you two more movements,
and this is a pull in movement.
But now we're gonna switch it up.
We're gonna do the commando pull-ups.
Yes you doing a pull-up and when you do a pull-up,
you're engaging your rom boys,
your lat to your back, your tri's everything.
But the fact that you're gonna be holding from here,
your shoulders are gonna be involved,
your delts are gonna be involved.
All right, so let me show you this movement right here.
One.
Two, slow it down.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
10.
Whoa, y'all got me working.
All right, so the fact that I'm even slowing it down
and doing it from that range, the fact that I'm doing that,
I'm slowing down the eccentric to concentric motion,
I'm really getting those muscle fibers involved.
All right, so add that to your regimen.
Now for the last work out, we're gonna...
Let me see.
We're gonna work right here.
So now we gonna do some decline push-ups.
You're gonna come right here, but wait,
not just decline push-ups,
we're doing decline diamonds, all right.
Squeeze the glutes, make sure you have no energy leakage.
And we're gonna hit that chest.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
10.
Whoa!
Yeah.
You see it?
Veins, striations, striations, striations, veins.
That's through the nutrition bud.
(laughing)
So there you have it guys.
I want you to incorporate these basic fundamental movements,
all right, you can do this anywhere, anytime, any place,
don't need a gym, there's no problem.
It's your boy Scott Burnhard, thank you for having me here.
And that's how you build the chest, your shoulders.
- [Narrator] All right, thanks a lot Scott man,
links to his social media's will be in description box.
- Let's get it, let's get it, let's get it.
Whoa!
(laughing)