What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
The Sore in Six series continues and this time we're hitting the chest.
Once again, we're out to prove that if you can trade in a little bit of workout length
for intensity we can get any muscle to respond because no muscle is safe in the Sore in Six
series.
We're going to start with a single pair of dumbbells that you can do right here on the
floor.
So this makes it available to everybody.
Home, or at the gym, regardless of where you're training.
The first exercise you're going to do is a floor fly, which provides us with two big
benefits.
First and foremost, you know that I care about the integrity and the safety of your shoulders
and joints.
We're going to be able to do that with this version here because we have the safety net
of the floor which allows us to do the more critical thing here, and that is using heavier
than normal dumbbells for this exercise.
We want to overload the eccentric portion of the lift.
In other words, we want to have as much tension as we can with elongation of the muscle without
jeopardizing our shoulder.
So we can do that here.
As you see, I'm going to move my elbows in to press them back up to the top, to basically
get myself in position to perform the next rep.
We keep doing that for a minute straight and then we move onto the next exercise, which
is the dumbbell pullover.
You're probably thinking "Jeff, I thought this was Sore in Six chest, not back."
It is if you change the way that you do this exercise.
Instead of allowing your elbows to flare out and leading, and initiating the contraction
with your elbows on the way back that would target more of your back.
Here you want to get the upper chest.
So instead we try to keep our elbows tighter together and more importantly, you're almost
trying to squeeze your biceps together here on the dumbbell.
When we initiate the contraction and focus in right here, on the upper chest, pulling
from there by contracting and adducting our hands together as we pull the dumbbell we
can increase the tension even more by performing it in one and a half rep style, as you'll
see us doing here.
We move on, again, with no rest after doing that for a minute to the next exercise.
Again, with one dumbbell.
Now what you want to do is grab the ends of the dumbbell.
You can see me doing it where I'm hooking my thumbs underneath.
I have a nice, secure grip here.
If you're not comfortable with that you can do what I'm showing you here instead, which
is a crush grip.
The bottom line is you want to squeeze the dear life out of that dumbbell so you can
activate the chest – again, the adduction component of the chest function – we're
going to squeeze the end of the dumbbells as I'm doing here and then rep out as many
reps as we can.
We've got to go a little bit faster, we want to increase the volume here, we want to basically
take an exercise that normally would be a lot easier to do.
But because it's third in line after doing the other exercises we've used the mechanical
drop set here to make this much harder than it is.
So we're going to continue to increase the volume here for that one, final minute.
Then finally you get a break of one minute.
Then you go right back into the next three exercises.
Again, we're going to work our way out again.
One and a half rep on the dumbbell pullover.
One more time on the dumbbell flies, and then finally we're going to finish with this variation
here with the Spiderman pushup.
You don’t have to do the Spiderman where you're picking up your leg, but what it does
is, it allows us to increase the rotation because look what we're really focused on
here.
It's the rotation of our body away from one shoulder, or the other to increase the eccentric
stretch on the chest.
So if I'm rotating to the right as I go down, leaving the left pec more stretched and under
tension.
If I rotate the other way we're doing the opposite.
You want to go as slow as you can alternating your reps here.
See if you can finish this out.
Maintain it for one minute straight, alternating reps if you can.
Now, as always in this series I promise to put myself through the torture, too.
Here it goes, for your enjoyment.
So there you have it.
Another Sore in Six in the books.
Guys, remember, as I said, no muscle is safe.
Especially if you're willing to put a little bit of science back in what you do, and secondly
if you're willing to trade in some length for intensity because intensity is going to
be the key whenever you're trying to illicit a response out of a muscle that maybe you're
not getting to respond for you now.
In the ATHLEANX training program we do all of that.
I try to manipulate your training intensities.
I try to get you to put the science back in strength and more so, I'm just trying to get
you the best results that you can get from your hard earned effort because I know there's
nothing more frustrating than wasting time in the gym and seeing nothing for it.
If you're looking for a program that will put the science back in strength and lay it
all out for your step by step head to ATHLEANX.com and get our ATHLEANX training program.
In the meantime, let me know what you want me to cover here on this channel and I'll
do my best to do that in a future video.
All right, guys.
I'll see you soon.