What's up, guys? Steve Cook, Jacob Hutton here at Fitness Culture. Today we've got
something a little saucy, a little fun, I think it's fun to train like this.
We're gonna be doing mechanical advantage bench press and then really
that's our strength portion, and then we're gonna be doing some
mechanical advantage hypertrophy stuff. So it's gonna be a push day.
Trying to get a big chest. What's the secret? I mean,
how often are you training chest right now? Twice a week?
I usually do like
three times a week, but one day is just like a speed bench. It's not really hypertrophy.
Today is gonna be a lot of chest work, some shoulders and triceps?
We're gonna focus just on the chest portion for this video, but that's
what we got today, I want to be transparent with you guys. So jumping in
the first thing? So we're gonna do some some bench press stuff, so we're gonna be
doing mechanical advantage sets. So basically what we're gonna do is start off
with our hardest grip, which for most people be close grip, so we're gonna
start with close grip, we'll go 85 to 90% of our one rep max,
go four to six reps, so stroke out four to six reps close grip, we'll sit up, rest for 10
seconds, change our grip to a little wider grip where most people are a
little bit stronger there, and we're gonna try to bang out two to three more reps.
The next thing we got today is going to be a mechanical advantage drop set
on the, we're gonna be doing the dumbbell bench press.
We're gonna keep the same weight the entire time, and we're gonna lower the
bench height just to give us a stronger pressing position as we go
through it. So we're gonna go six reps at the high bench height, we're gonna drop it
down halfway, six reps, then we're gonna drop it all the way to the flat bench and
knock out six more reps. So it's gonna be a total of eighteen reps per set.
We'll see how it goes. Can't do big boy weights until three numbers on the side there.
Finished up with the incline bench mechanical advantage drop set.
The next thing we got is gonna be a decline hammer strength press. So today
we're going to be doing three sets. We'll go twelve, ten, eight, just trying to go
heavier on every set.
Ric Flair, give me a Ric Flair. Two Ric Flairs. Whoo whoo! Chest part finished.
This is what happens when your lifting partner's famous.
A lot of long rest breaks when he gets caught talking.
All right, next up moving into shoulders. The first exercise we got, we're actually
doing a superset here. So we got a Scott press. So we all have heard of Arnold
press this before. Scott presses, the way they differ is
when you come up you don't extend. So you're gonna keep your elbow almost at a
45 degree angle, pinkies higher than your thumbs, and it's that constant tension.
So starting here, squeezing the shoulder blades back, and then finishing right here.
So it's gonna really work that anterior and that medial head of the deltoid.
And then we're super setting it with a seated lateral raise. So we're
gonna go 12, 10, 8 on each one of those, making sure each one is done properly.
You can do these seated or standing, today we're gonna do them seated.
I always like doing Scott presses. You know why, Jake? Why do I like Scott presses?
Because he's from Idaho! Born like what, 30 minutes
from where Jake grew up? You can get there in 20.
Good old Blackfoot Idaho. So shout out Larry Scott, like next to Jake Hutton,
strongest guy from Idaho.
Now we're moving into our final exercises. I'm gonna give you one hint as to
what we're training. Doing triceps? Push day, you guys knew it was coming.
So we're doing a French dumbbell press and then we're gonna jump into a weighted dip
to finish it off. Just gruel, grind, just get nasty with it
to finish off triceps. So all push muscles today. Chest, some shoulders, and
then triceps. Tomorrow will be a back or a pull day. Back, rear delt, and then
biceps. So we're going to finish strong here.
Oh, oh my gosh, I just failed on the first one.
That was a Ric Flair type work out, because you get done with that and you just
gotta go, give me one time, whoo! That was that type of workout.
So obviously, mechanical advantage is what we were big on today, really working to
extend the set. Everything we did that was mechanical advantage was all about
extending the set. The first movement we did obviously for strength, then
hypertrophy, finished off the rest of those push days. This is an example of
the Swole Program. Make sure you guys give us a like and subscribe and then
let Jake know that you're really proud of the fact that Idaho
is like, that he's probably the strongest person since Larry Scott.
Definitely not true. Actually, Idaho's got some strong people. What's his name?
Jessie Norris? Oh yeah, he's really strong. So hit the like button for Idaho.
Maybe Jake should put an Idaho... Oh, I will. Would you? Oh yeah.
Let us know in the comments what you think Jake should do on his
arm here. I was thinking about just redoing the arm band again.
That one? I just got it lasered off and put it back on. I just laser it off just
because I like the pain. Alright guys, thank you for watching, we'll be back next time.