All right, what is this, what the hell you dressed up for? You just did a whole video dressed up,
I can't do it too? Well, I had an excuse, I was going on a date. What's your reasoning?
I mean, actually, this is uncomfortable. I hate this shit. Oh my God, that's so much better.
What s up guys, Jeff Cavaliere, Athleanx.com God, I feel so much better now. So, Jesse did do a
video where he talked about his only exercises for looking good. It was more of an esthetic
driven video, but we did get some questions. Jeff, what were your choices? I don't listen to Jesse.
What were your choices? Well, I actually want to start at the top. We're going to start with the
chest. What are my only three exercises that I believe you need if you're looking to create an
esthetic chest? I'm not saying the strongest chest, I'm not saying even the biggest chest,
but the most esthetically complete chest. For me, there's three choices
a matter of fact one might surprise you. But like Jesse, I also I'm going to start with
a bench press variation. But for me, I'm going to prop this thing up because I want you to do
an incline bench press. Now the deal is, as I pointed out, in my chest exercise ranked
video you want to get that incline to about 30 degrees to get the upper chest involvement,
but we know we're also going to be getting that external portion of the chest, too.
Most people don't have a developed upper chest, especially if you're just wearing clothes,
you're going to want that little bit of cleavage that sticks out in your collarbone to look good.
Doing this exercise is going to give you the opportunity to do that. Now,
I like the dumbbell version of this because I don't want to necessarily be limited in the amount
of adduction I can get. Even though I just get a little bit of extra adduction with the dumbbells,
it's enough to give me a better contraction. And remember, aesthetically contraction is going to
be key when it comes to developing the muscle. And so, for exercise number two, I'm going to also
agree with Jesse at least a little bit. He had a crossover as one of his choices because we
know how important getting a deduction is to create a good chest contraction when we're
actually trying to develop that esthetically good-looking chest. However, I'm going to change
the positioning rather than what Jesse did. Instead of going from a low to high position,
I'm going from a high to low. And when we do as we get more of that lower chest fibers,
the abdominal head of the pecs working here. And the reason is because we're actually using
a neurological pattern that's a little bit more favorable for us. We're using the D2 pattern
rather than something called the D1 pattern. When you go from low to high, D1 is going to be a
little bit more compromise, you're not going to be able to lift as much weight again. Not the biggest
concern here since strength isn't the focus, but you're going to get a better overall contraction
by going with the D2 pattern, and it's going to give you better overall development of your lower
chest to guess what complement the upper chest we just built with the first exercise. And of course,
we don't just stop at midline when we're trying to do this exercise because we know if we re
looking for a complete contraction, you have the option to bring your arms over the top of each
other to get more adduction and hence a better contraction. But now I still got one more left
and this is where I might surprise you. And that is, we're going back to the bench
again and we're going to flatten it out but this time not to perform a flat double bench press,
but rather a pull over. You're probably thinking a pull over for your three best chest exercises?
Yes. See, a lot of old school bodybuilders knew the benefits of the pullover as it applied to the
chest, and all we have to do is simply look to the science to realize that they were right if
you understand the science. So, when we do the pullover. The biggest difference here is how
you carry the dumbbell in space. I've talked about this before, the first thing you want to do is
make sure that you're not flaring your elbows out. Because as soon as you flare your elbows,
you preset this exercise to work better for the less that might be.
With those that say this doesn't work, the chest are sort of basing their argument from.
But we can turn this into a chest exercise by straightening those arms out.
And if you straighten the arms out and really reach back behind your head,
look at the position that you're in. You're ultimately winding up when you get to the top
and a position with your arms out in front of your chest, which is the same position you're going to
wind up in at the end of a bench press. This is one of the functions of the chest, but actually,
if you look at what happens to the elbows, I'm actually getting more adduction of the upper arm
in relation to the torso. Again, a function of the chest, we keep the tension on at the very top to
make sure that the exercise continues to deliver the results that we're looking for. It's another
exercise that's great for hitting that upper chest cleavage area. Even though we're taking
the arms downward, we still are winding up with our arms relatively high, right above shoulder
level. And that's where we know that those upper chest fibers are going to be most activated.
Beyond that, guys, we can add in one additional benefit here by simply keeping those arms
extra-long and reaching at the top, we get that all important stratus, which is almost
the underwire for men of your chest and you can develop this muscle. It supports the lower pec
and it makes your lower pec look amazing. The combination of all three of these exercises
creates the perfect opportunity to at least esthetically look good, Jesse,
you're not the only one, in anything you wear, this is how we're going to target the chest.
And so there you have it, guys. My three exercises for creating that chiseled chest look, no matter
what you're wearing. Speaking of this, I don't have to wear this every time we make one of these
videos. Do I, Jesse? I think I'm going to burn them for now. Guys, the fact is, you do your own
experimentation. What are your favorite exercises? Leave them in the comments below. In the meantime,
if you're looking to put the science behind whatever exercises you do select, I do that all
the time. They re included in all of our programs, head over to athleanx.com to choose yours. If you
found the video helpful make sure you leave your comments below. If you like the series,
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so you never miss new video when we put one out, All right guys see you soon.