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- What's going on, people?
Andre Ferguson here, South Shore Iron.
My home gym, Long Island, New York.
We about to run through chest and shoulders.
Stay tuned.
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A lot of people on the bench
they either arch their back like this,
or every time it gets heavy, they start using everything.
And when you're using everything
and lift like a power lifter,
you using back, you using legs,
you using delts, everything.
So, my train chest, I make sure to keep my back on the mat
and I'm just driving with my chest and triceps.
That's the thing.
A lot of people, when they train chest,
their front delts do take over the workout.
So, gotta just try to keep them scalps back,
keep them scalps back on that path.
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(grunts)
(weights clank)
Two weeks ago, I got this for five.
Last week, I got it for eight.
Today, I got 10.
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We're super setting these,
just warming up the delts a little bit
on that stand up lateral machine.
More incline presses,
I like this one because when you go up
it doesn't just go straight up.
It goes up and squeezes in the top.
So I like this one a lot.
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(grunts)
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We were super setting the fly machine.
We was doing upright rows with the dumbbells,
then we switched to laterals.
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Injury prevention, I can't stretch all the way
'cause then when I come, it's a transfer.
So when I stretch all the way,
right when I transfer the weight to go back forward
is when it grabs.
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Doing more weight with the one arm.
So you're not gonna do 60, 65 pounds two arm.
So we go up heavier doing one arm at a time.
(grunts)
I do different super sets for different reasons.
So sometimes I'll super set the same exact muscle.
This way, I'm trying to maximize the blood flow in the pump,
or I super set it with a completely different muscle
because I'm trying to get through my workout fast.
So, instead of doing all the chest stuff
and then have to do all the shoulder stuff,
why not integrate it in between?
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I do extra sets on the left side
because I'm a fucking psycho
so I pay attention to it really closely.
My left delt is slightly smaller than my right delt
'cause of the injury.
So I make sure I get extra sets in on the left
to make sure I bring that one up to even it up.
Side back straight press, dude,
this is my favorite chest machine ever.
And I have no reason besides the fact
that I feel it the most in my chest.
So if you ask me why it's my favorite
and why I like it the best?
'Cause I feel it yields the most for me.
So this is my shit right here.
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(grunts)
Cable flies, bottom to top, right?
Bottom to top, there's more upper chest,
top to bottom does more mid and lower.
So, I think I got enough breast meat on the bottom,
so we really working on a top.
I mean, my clavicles are all right,
but you can never have too much upper chest.
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Guys, that is a wrap for today's chest,
shoulder and tricep workout.
Andre Ferguson, IFBB pro, muscle and strength.
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look around, get wet.
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