[music intro]
Hey guys,Jeff Cavaliere ,AthleanX .com, here to talk about two things in this video actually,
I’ve mentioned it last week, and we’re gonna talk about really the benches, the angle
of the bench when you’re doing a bench breast, and dumbo bench press, and how it really matters
and then…
To start with it doesn’t even matter.
You know, one thing I hear people say is that you can’t work different areas of a certain
muscle group, and that’s completely false.
Now, that’s different from spot reduction.
You can’t train some place to make fat go away from there, so guys who try to train
their abs to make that fat go away their abs, that’s not gonna happen.
But you certainly can influence different areas of a muscle to make them contract more.
And I know that there’s some people out there that have heard about the all or none
principle of muscle contraction, a muscle either contracts or he doesn’t.
That’s not true, muscle motor unit!
A muscle fiber contracts either fully or not at all, but not the muscle itself, and I wanna
show you just exactly what I mean.
If you don’t believe that, then why is it that I can take this cable right here, work
down, and we can see how sort of the under area of the chest is gonna get more activation
from there, or as I bring it up and come across we get more of the inner area and a little
bit more of the upper area up here.
These fibers which are firing now, were pretty dormit when I came down here, so it totally
can influence the area of a muscle that you wanna work, by hanging the angle, alright?
So, that we established that, I wanna show you what I’m talking about here at the incline
bench.
People wonder, what is the right angle to do, number one, and number two, let’s just
say for, you knew, what is the right angle to do for an incline bench?
And number two, how do you figure out what part is working doing what?
Well, you gotta think about gravity.
If you’re gonna lift straight up, an overhead shoulder press, that would be straight against
gravity, so if we are all the way up here , we’d be working strictly our shoulders,
so far.
If you take it down the other way, you go all the way down low, we’re gonna get as
far away from the shoulders as we possibly could be, so if we were up here, we’ll slide
it down , now we’re working lower chest with a declined bench.
Abdicate it to the mid position, the flat position; all you did was elevate the focus
from here up, a little bit higher.
So, now you know that every degree you bring it from flat towards straight up, is gonna
be shifting the focus from midchest , up, up , up , up ,up to the upper chest, but there’s
gonna be a point where if you’re gonna go beyond that it start influencing on too much
shoulders and not enough chest.
So, I hope that all makes sense, but there is a really, there’s a real mechanical way
how this is all figured out, so what I found over the fence is about a 30 degree incline,
because you’re taken away from that mid area, come up a little bit higher, out a little
bit higher is usually right around this clavicle area that you are working when you are on
30 degrees.
You start going 45, get a little too much shoulder and at 60 you’re getting your muscles
just to be doing shoulders press, alright?
So, I hope those two things sort of explain to you why you’d be doing an inclined press.
I might as well just do you know one set at the, you know at this thirteen degree incline
so you can see what it’s that I’m talking about, but .. get up, at this point I’m
really working on again a add from my last video, thumbs pointed up, we’ve talked about
that, so thunder pointed up, I’m squeezing as hard as I can, come down, elbow’s not
lower that 90 degrees, ok?
Up, thumbs pointed up, ok?
Down and up.
You know this is a pretty obviously light weight and manageable but I can clearly influence
upper fibers of the chest here, and sort of keep dorming some of the lower fibers, when
I’m doing this exercise, ok?
So that goes for everything else, guys, abs training, bicep training, everything you could
do, you can influence different area of the muscle.
If you didn’t know that, if you wanna know more things like that to increase the effectiveness
of your workouts, guys you gotta go get AthleanX, because that is where we break it all down.
Take concepts like that and utilize them into actual routines that you can follow and you
can do, and get better results because you’re training them also the way it’s meant to
be trained.
Head over to athleanx.com, guys, grab the 90 days training system, we’ll be back here
again next week, more videos.
Some big news coming, keep your eye on the blog, this got probably a week.
Big news coming from AthleanX.
I’ll see you guys here in about seven days!