(upbeat music)
- All right guys,
today we got a brutal chest and tricep workout for you.
You don't wanna miss this one.
Let's check it out.
(upbeat music)
- So make sure, when we're coming out of the hole,
we're still doing, we practice with the dumbbell press.
We're gonna stretch.
You're gonna contract it up nice and slow, no momentum.
Yep. So he is contracting out of the hole
as opposed to just throwing the weight up.
Coming down, get a little more stretches
to get more comfortable, together
with keeping a little bit further apart,
maximize our contraction in the muscle tissue.
(upbeat music)
Good.
Why you begin with an isolation exercise prior to a press.
So that's traditional way in the past was, you know,
either start with a bench press, inclined bench press.
So for a bodybuilder looking to build muscle,
I like to start with something
where we're gonna get some warmth
out of the tissue,
and a fly isolation motion
allows us to do that without putting a lot of stress.
We can kind of gradually increase the strength,
increase the range of motion,
prepare the tissue for getting warmer,
and then go into a press for the next exercise.
(upbeat music)
There you go.
Two more, go.
Last one.
Good job. Nice.
- Uncharted territories.
So we're gonna try dumbbell flies with eighties,
but this is not a normal dumbbell fly.
This is a very slow on the way up.
Usually we go slow down and explode up.
We're not exploding.
We're actually trying to go a little bit slower,
recruit more fibers in the chest.
It's working.
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- Go.
Push it, you got two.
You got two, come on.
One more, nice and strong. Keep track.
One more. One more.
Good job. Nice.
(upbeat music)
Yeah, so now we're gonna go into a pressing motion.
Same thing we're gonna do,
but we're gonna change the tempo a little bit.
We're gonna go normal out of the hole,
but we're not gonna fully lock out.
We're gonna maintain tension
through the elbows being slightly bent.
(upbeat music)
There you go.
Little more contraction holding the top.
Good, there we go.
Keep pushing, come on. Go, keep pushing.
Keep going. Come on.
Don't quit.
One more.
(grunts)
- When you're this close to the show, it's...
everything feels different.
Like, when you get the tightness,
and the burn, just feels different.
Everything feels tighter, harder, denser.
So I can feel my chest as I'm pressing.
- So, rep range change, through the first exercise,
we will be looking for six to eight reps for the fly.
Now we're trying to keep it between eight to ten.
(upbeat music)
Four.
Five.
You got three now, let's get it.
Come on, strong, come on.
Need two. I need two.
Come on, Sadik. One more. Keep it stable.
Push, push, push. Good job.
(upbeat music)
Flat dumbbell press.
We're looking for nothing less
than 10 repetitions on our movements, okay?
And again, tempo's normal, working through the range.
And the other thing we change with Sadik
is his elbows used to be very high,
which puts a lot of stress on your shoulders.
So warm down a little bit more in this angle now.
Come on, strong push.
(upbeat music)
Come on, bro.
(grunts)
- Yeah, this year I feel my chest
is a lot fuller and rounder.
Mike touched on it before, but I used to press this way.
Dumbbells, totally level to the floor,
really straight, pushing with my shoulders.
But, what I actually started doing is adjusting,
twisting slightly on a diagonal,
and I get more, not only more contraction,
get more squeeze and more blood flow into that pack.
It's made a huge difference.
(upbeat music).
Oh, yeah.
- Four, there you go.
Five.
Six.
Seven.
Eight. Last two, go slow.
Nine. One more, you got it? - Yep.
- For those of you that are curious, the best way to
get the dumbbells up on a seated bench press -
I like to rest both dumbbells on the edge of my knee,
so further out on my leg,
not closer to my groin, but further out.
And what I do is, I slowly sit back
and I bring my knees up
and use the momentum to get them in position.
All right?
You could also do one knee at a time,
but I like to just sit back,
bring my knees up, and work here.
(upbeat music)
- Starting with a cable straight push down.
Hands are gonna go wide at the edge.
- Wide.
- Wide, at the end.
- All the way at the end - All the way at the end.
- or this is fine?
- Oof. Very wide.
- Yep.
- So, this places the stress differently across the triceps.
You have three tricep heads.
They're all working to extend the elbow.
So we're just trying
to differentiate that stress across the triceps.
- So, one of the reasons I like training with Mike so much
is because nothing slides with him.
He can look at my physique
and tell that this left shoulder blade is forward,
so he is asking me,
"Hey, are you doing your corrective exercises?"
So he'll actually know, while he looks at my physique,
exactly what I'm doing and what I'm not doing.
(grunts)
- Here we go.
(grunts)
- Here we go. Come on, push.
(grunts)
- Another good, important tip that we can do when
we're doing triceps, is, as he's fatiguing,
a lot people don't realize
the importance of contracting through your core,
stabilizing to get that extra rep,
lock everything in and then continue on.
(grunts)
Two. Good, great form.
Three.
Lock in, lock in. Two.
One more. Lock.
Good job.
(upbeat music)
So we're transitioning now
to the seated dumbbell overhead extension.
Four.
Five.
Six. Come on.
Seven. You got it.
Eight. Get down to 12, you're full.
Wiggled, one more. Go.
Good job.
- I like this angle
because the pad is higher up on the back.
You can really stabilize,
opposed to one of these seated benches.
You don't really have that shoulder stability back there.
So, really love this.
Especially having a knee up
allows you to stabilize your core and your lower body more.
- That range, one.
Two.
Three.
Six. You got four?
Come on, push.
Stay strong, two.
Good job.
The other important thing with the range,
Dan, is if the bench is fully upright,
people have a tendency to lift,
like shift their head forward.
So he's kind of staying back,
taking the weight, which helps him with shoulder flexion,
and you get a little more, get a better stretch
into the triceps without affecting your neck.
So you can see he comes back.
He's got better range.
His head is not in the way. Up, one.
Two.
Stretch, stretch, stretch.
(grunts)
Come on.
(grunts)
- As the weeks go on,
you know, we have strong weeks, we have weaker weeks.
This week, I'm feeling very fatigued, very tight, very dry.
So a lot of these exercises
are actually hitting me different in a way where it hurts.
So we're adjusting the weight to pull back a bit.
(upbeat music)
- Six more. Six more. Let's go.
Six. Five more.
Four more.
Six.
Seven.
Move down. Really pushing, the triceps, triceps, triceps.
Move down. Come on, three, fight, fight, fight, fight.
Two more. Two more, Sadik, fight. Push down, push down.
One more. Continue on.
- This is what we're building right now.
We want a nice tricep hang.
So a lot of people,
they focus on trying to get their biceps bigger,
but if you're really trying to get big arms,
especially in a frontal bicep,
a lot of it is the tricep.
The hang at the bottom will actually cause more emphasis
on giving that bigger overall arm look, bicep look.
So, don't forget about the triceps,
'cause I know a lot of you guys are bicep-focused only.
(grunts)
- Two.
(grunts)
Four.
Five. Let's go.
Six. Fight, fight, fight.
(grunts)
So another good tip we could think about also is,
as he's extending, he's using his triceps,
but, as we're bringing the way back,
we also wanna make sure we're fighting
with our triceps as well.
So just go out and then stay controlled on the way back.
(grunting)
Come on, Sadik.
(upbeat music)