When it comes to training your chest
Unfortunately guys are getting it wrong 9 times out of ten.
I am going to show you in 2 parts
This week and next, 2 of the biggest fallacies about training your chest
To help you start getting the most results
Each and every time you train it.
[Music Intro]
What's up guys? Jeff Cavaliere AthleanX.com
I decided in 2 parts, this week and next
We are going to cover 2 of the bigger fallacies
When it comes to training the chest.
A lot of guys always write in.
I think that it is one of the major focal points.
I think because everyone knows it is one of the first thing they see
Along with your abs when someone sees you without your shirt.
So you want to have a bigger chest.
The problem is a lot of times the exercises that are relied on to build it are wrong,
dangerous.
Really not the right ones to be using.
And not going to give you the best results.
So one of the first things I want to talk about this week: the fly.
Because I have a big pet peeve about that exercise.
I think it is a waste of time.
All pressing movements are really good for building the chest.
But the fly is really a waste of time.
And I am going to show you scientifically why!
So you can stop doing this exercise
Unless you are trying to train a completely different muscle.
Now I have with me just a rubber band to kind of illustrate my point.
The pec major muscle, there's 2 parts of the chest, that's pec major and pec minor.
Pec major has all of its attachments right here
Down the sternum.
So your sternum is that big bone, your breast bone.
So it starts all here and runs this way straight across to the outside of, you know-right up
in here, an area.
I don't want to get too technical here, but just there's an area on a bone up here in
your shoulder, OK?
Just to make it simplified.
So basically using our rubber band they run in this direction like that.
Right here OK?
So now I want you to remember this
Because as I show you these exercises, you are going to see the difference.
There is another muscle here called the coracobrachialis.
A tongue twister but this one goes from an area deep inside your shoulder here
Which is the coracoid process right in here.
And it goes down to the outside of your upper arm bone here.
Like that, alright?
Now watch what happens when we do a fly or a bench press.
Come down and get into position
Now I am going to drop down into a bench press.OK?
So that is the position there
Now remember as I drop this one down.
Remember what I told you was
The insertion- it starts here up against in the middle of your chest and they run out
here
And they attach right about in here.OK?
So that relative position right to here to here is getting stretched out to about that
point.
Now remember you are never advised to go below this point of your body
when you are doing a bench press because you could start to injure your joint and your
shoulder.
Now People say I am going to do flys and I am going to get a stretch out the my chest
and I am going to get a lot of extra stretch on my chest.
Well no.
That is actually completely wrong.
When I go down to the bottom here
I feel a lot more stretch in trhough here
But I am not stretching anything that is related to the chest
Because if you look and see the relation from this point to this point is still the same.
Whether I am here on a bench press or here in a fly
This point is still the same.
What does get lower is that point between
The coracobrachialis which is here attached, and
Down lower on the arm
As I come down here, that arm gets further apart, I have more of a stretch
What I am trying to illustrate here is
You are not feeling an extra stretch on your chest
You are feeling an extra stretch on your coracobrachialis muscle
Which has nothing to do with the development of your chest.
The only thing you are asking for here when you get out into this position here is a shoulder
problem.
The tendency to tear a pec or to pop an ac joint or something like that.
There's no reason to do pec flys if you are trying to get development of the chest.
Guys, for more stuff like this,if you want to get scientific approach how to build muscle
You have come to the right place.
Athlean-X is not just about not looking like a big bulky body builder
It is not really purposeful or functional
If you want to get a body that looks impressive, but also performs impressive
Then Athlean-X is for you.
Next week I will be back with another tip
I am going to show you how you can do start doing upper chest training with nothing but
a flat bench
Guys, if you haven't already, grab the Athlean-X training system.
90 days to a better you.
I can't wait to see your success story.
I will see you then.