what's up muscle and strength Chris Bumstead here here at new body dimensions
gym in Ottawa gonna be hitting a chest day not sure if we're going a heavy or
light right now it's one of those ones where I walk in you got to kind of feel
it out but we're gonna push hard regardless and try to get a good pump
so I always like starting off chest day with a fly and I used to kind of do it
really light just as a warm up but recently I switched it up and actually
started turning into like a working set have two or three working sets where
I really push it it's kind of like a pre-exhaust but it's not really enough
to actually tire you out to really affect any other heavy compound
movements afterwards it just really gets the muscles the blood flowing through
and gets your body prime and ready to go my favorite thing to do when I start
with flys is I started at the highest point so you're doing it kind of like a
push down a little bit of decline one and every single set I lower it a little
bit so you're kind of hitting every single angle just to warm it up increase
the weights a little bit as I go along too - and you're really just getting a
warm-up in every single plane and you're ready to go
when I'm doing flies too you'll notice most people nothing wrong with either way of
doing it most people have a staggered foot position where they have one foot in
from the other personally i like to have them actually lined up beside each other
it just creates any slight imbalance because as soon as your hips are turned your whole
body can be kind of turned so this shoulders farther back this is obviously
over exaggerated but this shoulders back here you can tell it's a lot different
angle hitting on it not only that but because you have a little bit less of a
base it doesn't allow you to kind of push off that back leg and really swing
into the rep if you have to really focus on balancing give me your body still and
only using your pec to contract the muscle
I think everything in this world is what you make of it if you have tight muscles
bad form anything you do can be bad maybe bench has a bad rap because
you can move more weight and it is more stress on smaller joints and your upper
body obviously than heavier movements with your lower body I've never had a
problem benching any injuries everyone I know with a really good chest and really
good benches with good form have never had any injuries and shoulders or
anything like that as long as you don't really think when you're benching to
like like this is not contracting your pecs so this movement right here where
like retracting your scapula and letting it fall forward you don't want to do that
you want to keep it pressed back completely stop your elbows from moving in
in any direction if you're gonna do a flare elbow press keep it secured use
a little bit less weight but with good form just suck it up and bench press this is
one of those sets where you put on a heavy EDM tune and you got to wait for the drop
If I've learned one thing from traveling around seeing bodybuilders coaches going to
shows the only people that you see who don't start off with great genetics
perfect muscle belly and all that who actually really like put on size
thickness and actually get that like hard grainy like big look only come from
the people that you see at some point in the year moving some serious weight and
pushing through some reps no machine constantly four sets of
twelve that kind of bullshit all I see is guys moving heavy weight crushing
sets and seems to be the only thing that truly works
it's only 120 pounds but it makes it look ridiculous it's funny it actually kind of
helps cause I find sometimes the best way to hit your pecs on a dumbbell incline
is to take the dumbbells and slightly turn them in a little bit as you do it so
if you're holding it above you let your thumb kind of drop in and because it's
so damn big and heavy even just the weight alone is kind of causing it to
pull in a little bit and I find it actually gives me a better contraction
I always like to at some point in my work out do supersets dropsets some kind of thing
that's just gonna flood the muscle with a lot of blood and now I'm gonna do a fly
and a press superset so pec dec it's just always been my favorite kind of fly
machine it just keeps everything so straight so put together I could really
focus on just squeezing my pecs at the end on the rep so we're gonna
pre-exhaust with this and then we're gonna move on to a hammer strength chest
press machine and just pump it out
one thing I've always noticed with just about every single style of decline
hammer strength press machine if you automatically gonna roll your shoulders
like this because no one's really that flexible so when you're doing machine
like this don't worry about the stretch so much of the movement just focus on
the final point the the lockout and just really keep the rep sharp and really
contract the muscle
that's all we do for chest day I used to be that guy who came in and would train chest for
like an hour and a half like training chest for an hour and a half
I'd do like eight exercises and just like not be able to move the next day be
cramping up at night and just destroyed for a while
I literally learnt if I know in my head that I'm gonna do that many exercises I cut
it down to maybe like four or five and a little bit less sets I mentally push
through the sets a lot harder so I get better sets in less time less volume
working harder moving a little bit more weight and I've noticed a lot more
success a lot more growth in all aspects of my body from training like that so
that's a wrap on chest day hope you guys liked the video be sure to
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