- [Camera Man] All right, Daai, talk to the people, man.
Let 'em know what's getting ready to go down.
- What's going on guys?
My name is Daai Ibrahim.
We're gonna be doing the best types of pushups
for a bigger overall chest.
For bigger chest, best types of pushups.
So I'm gonna break down approximately
five to six exercises that you guys can incorporate
anywhere at home and the gym
all you need is a floor and your body.
So, I'm gonna show you a few exercises
that's gonna focus on hitting your overall chest.
We're gonna focus on your upper chest,
your lower chest, your midsection,
your outer most and your inner most fibers
of your chest muscles.
So the chest, we have the pectoralis major
and the pectoralis minor, and in order to fully
target these muscles you guys have to understand
that form is very important and very key.
So without further ado, I'm gonna break down
the form while I'm performing the exercise.
The first exercise we're gonna do
is going to be moving pushups.
It's gonna be called, circle lateral pushups.
As I'm going down I'm gonna go to the side.
So you're gonna see, right now I'm doin' it.
So, find a surface, like so,
and make sure your arms is approximately,
we can say, shoulder width apart, but we're gonna be moving,
and we're gonna be adducting.
We're gonna be bringing it closer to a diamond.
So, this is the movement right here.
You can follow along.
Make sure everything is tight, squeeze your core,
tighten your core, tighten your hips.
Make sure your back is not slouched,
it's not overarched, not over extended.
Everything's tight.
Now, we're gonna go down.
As you go down retract that shoulder blades.
Come up, and we're gonna move into a, something like so.
We're gonna move into, arms very close,
and we're gonna come down.
That's one, back out.
We're gonna go, two.
Two.
Three.
Four.
Five.
Now we're gonna go this way.
Before we went this way, now we're gonna go this way,
so we can work this side now.
So, one.
One.
Two.
Three.
Four.
Five.
Up.
One important thing you guys have to understand
when you do performance exercise.
Make sure as you going down
with any pushup exercise that you're doing,
you're retracting your shoulder blades.
You wanna retract the shoulder blades
and bring 'em as close as possible.
This is gonna give you a full length activation
of your chest fibers and your chest muscle.
So it allows you to hit all the fibers.
As you're going down make sure
you're going down in the pushup and retract.
Comin' up you wanna go full range of motion,
so you can fully activate all the muscle fibers
and hit everything.
That's the first exercise that we implementing.
Make sure it's controlled as you're going down.
Approximately two second tempo.
Come up, everything controlled,
make sure everything's tight.
First exercise is done.
The second exercise I'm gonna show you guys
is gonna be an archer type pushup.
We're gonna have one arm outward, one arm tucked in.
This is gonna focus on, again,
stretching the fiber, full length.
We're gonna stretch the muscle
to its full length, full length.
And while we doin' this we gonna focus on hitting one side,
switching to the other side, activate our chest.
Let's go, this is second variation,
let's go, guys, let's go.
Again, make sure everything's tight, arm out like so.
We're gonna lean to one side and go up and down.
One.
Two.
Three.
Four
five.
Make sure you keep that arm as straight as possible
like I'm doin'.
Switch to the other side.
This arm as straight as possible now.
One.
Two.
Three.
Four.
Five.
Switch back.
One.
Two.
Three.
Four.
Five.
Switch back.
One.
Two.
Three.
Four.
Five, up.
That's the second exercise, guys.
That's really, when you goin' all the way out here
you're isometrically holding your chest, your shoulder.
You have to contract, you have to isometrically hold
the right side while the left side is doing the movements.
Now you're switching, this is isometrically holding.
Your shoulder, everything, is stabilizing your left side now
while you're doing pry movement
with your pec minor and pec major,
to activate this fibers on this side of your chest.
That's the second exercise.
Let's move on to the third exercise.
So for the third exercise, guys,
we're trying to come over here to a bench somewhere,
and we wanna focus on hitting
different regions in your chest.
So your chest has a superior region,
which is also known as the upper fibers of your chest,
and you have a lower fibers of your chest.
Now, the way these fibers run are gonna correspond
to how we do the pushup,
to target them to their full max potential.
So we're gonna be doing two variations off a bench,
and on the bench we're gonna start off
with our arms on the bench.
That's gonna focus more on hitting our lower chest,
our lower chest.
A lot of people wanna get that tucked chest look.
Start off a bench and we're gonna go down, controlled,
just like we did on the floor.
That's gonna target more of our lower chest, let's go.
So find a bench, like so.
Make sure everything's tight.
Your butt is not too ahead over you.
You're not overextending.
Neutral position, your arms are not inward, too outward,
neutral position, slightly outward.
You're gonna come down in a controlled fashion,
retract that shoulder blade.
Let's go, ready?
One.
All the way up, squeeze your chest.
Two.
Squeeze your chest.
Three.
Breath.
Let's go, four.
It's all about the control, guys.
You don't wanna go as fast as possible,
you guys wanna build muscle.
You goin' as fast as possible,
if you're goin' with speed you're buildin' endurance.
If you wanna build muscle, you wanna work on hypertrophy,
make sure you're controlled, you're controlled.
That's about six.
- [Camera Man] Nine.
- That's nine?
Okay.
That's 10?
- [Camera Man] Yeah.
Okay, let's do one more.
That's 10 right there.
That right there, I feel it more
on my lower region of my chest.
You're activating more of the lower fibers
of your chest, right here, okay?
Now, we also could do it a different variety,
a different variation of this same exercise
usin' the same bench, or same incline,
by now placing our foot on a bench, like so,
and our feet now is on the ground.
So now, while we doing this, we're actually attacking
more of our upper fibers of our chest.
So same thing, make sure everything's tight
'cause we're workin' our chest.
We're not workin' our back,
we're not tryin' to focus on every other muscle,
we're controlling them, we're primarily working our chest.
So, let's do over here.
Again, make sure your feet is together up top.
You know, everything controlled.
Again, find your posture.
Find it, right there, bang.
Make sure it's tight, squeeze your hips,
your butt, your glutes.
Controlled, let's go, one.
Up.
Two.
Up.
Three.
Up.
Four.
Up.
Five.
Up.
Six.
Up.
Seven.
Up.
Eight.
Up.
Nine.
Up.
10, up.
There you go, that's your next exercise,
that we're using an incline or a bench to perform.
That's gonna work on your upper fibers of your chest.
Now we're gonna come back over here,
and I'm gonna show you guys a more explosive version
of a regular chest pushup.
We're gonna be exploding, so we're gonna be using,
we're gonna activate a lot of motor units
that are gonna activate to produce the maximum amount
of force that we can produce.
So, we're gonna go on the floor, like so,
find a flat surface, not a incline this time, flat surface.
We're gonna control it, control the negative
while we coming down and we're gonna explode up.
We're gonna come down and explode.
So we're gonna recruit a lot of motor units
to activate as much muscle fiber in our chest as possible.
This is a power form.
Let's go.
So, we're gonna be coming down slowly, negative,
eccentrically come down slowly,
and we're gonna explode up.
So one, two, three, explode.
One, two, three, explode.
There you guys got it, right there.
That's more of you using your power, power.
You're tryin' to force yourself off the ground
as quick as possible.
Once you go down in negative eccentric,
you explode up as quick as possible.
And that's your next exercise that you guys can perform
to really affectively hit your chest.
As you can see, my chest is really fully pumped right now,
and it's workin', it's workin'.
So these exercises, when you perform them,
and you make sure your form is correctly,
you're truly activating your chest.
So now, we're gonna perform one more variation
that's gonna really try to target our chest and our fibers.
And this is gonna be somethin' that I do,
that I like to do, it's called,
you're going down with negatives,
and you're doin' a certain amount of reps of pushups,
you're going even more down and doing pushups,
and going all the way down and doin' pushups.
So you guys don't know what I'm saying.
I'm gonna perform it right now, let's go.
So you gonna go on the floor.
We're gonna do five repetitions, full range,
all the way down, all the way up.
We're gonna do five repetitions midway,
and five repetitions at the bottom,
and we're gonna finish off by doing five,
which is gonna give us 20, and that should really,
you should really feel all the blood
being forced to your chest 'cause you're working out.
So let's start.
Again, not here, not here, boom, right here.
Find a neutral position where everything is tight.
Now, let's go, ready?
Five, full range.
One.
All the way up.
Two.
All the way up.
Three.
All the way up.
Four.
All the way up.
Five.
Now your gonna go halfway, ready?
Halfway, one.
Two.
Three.
Four.
Five.
Now you're gonna go all the way down and do five.
One.
Two.
Three.
Four.
Five, all the way up.
Finish off with five reps.
One.
All the way up.
Two.
All the way up.
Three.
All the way up.
Four.
All the way up.
And lastly, five, hold it, 10 seconds.
10, nine, eight, seven,
six, five, four, three, two,
One, up. (grunts)
if you guys don't feel that then I'm lyin'.
This right here, you're gonna feel it guys,
especially that last one.
You're not resting, you're doing everything in motion.
Your chest, while you're doing full range of motion,
halfway, all the way down,
you never taking your arms off, you never relax.
You're in tension the whole time,
you're isometrically holding the whole time.
This is really great for really targeting that muscle fiber,
and using the muscle to its full capacity.
There you go, guys.
These muscles right here, if you incorporate them,
you can do them anywhere in your house, even at the gym.
Show your best friend.
And these really are one of my favorite exercises
to really target my chest.
And as you can see, I got the crazy pump right now.
As you can see, my chest is very pumped.
And there you go guys.
Again, my name is Daai Ibrahim, follow me on Instagram
and YouTube, and shout out to Thats Good Money
for featuring me on his video, again.
Thanks so much.
- [Camera Man] Thank you a lot my brother.
Links to his social medias will be in the description box.
All right, good lookin' out my brother.
- Yes, yes.