- [ThatsGoodMoney] All right, TFJ, talk to the people, man.
Let 'em know what's getting ready to go down.
- What's going on guys.
We are here for showing you guys
how to get a little pump on the chest.
So you don't have to go to the gym.
We know that already.
Obviously if you're here on ThatsGoodMoney's channel,
then you understand that so I'm gonna give you guys
a little bit of an instructional
of what you should be paying attention to
when you're working your chest.
Specific exercises that you can follow,
and let's do that.
So number one, we're gonna start with
just the standard and I wanna point out
some of these exercises are more
of the moderate to advanced,
so just be careful with that.
Know your limits, know your level
and do the modifications that are appropriate for you.
So right now what we're gonna do,
diamond pushups.
So diamond pushup, you're gonna feel them a lot
in your triceps, but they are working your chest as well.
The main thing that you wanna focus on
is getting that full extension at the top.
Full extension that press.
So what we're gonna do.
As you see, completely locked down at the beginning,
we come down, meet the chest
and you push all the way up.
I'm getting this squeeze.
It's not a micro bend at all, we're squeezing all the way.
Down, squeeze.
So as you're doing that, you're actually going to feel it.
If you're just doing shallow,
limited range of motion pushups,
you're gonna feel it a lot in your triceps,
but you're not gonna really feel it
where you wanna feel it for this specific exercise
which is the chest.
Now we're gonna move up to an elevated surface.
This is gonna hit more of the lateral fibers of the chest,
so you want more of that height,
higher chest right here.
That's what this is gonna do right here.
So you can even increase the height.
The more you increase the height,
obviously the more difficult
and it's gonna hit more of those
lateral fibers of the chest.
So were gonna go here.
And then another point I wanna point out
is where our hands are a little bit wider than before,
we get that full range.
I don't know if that's piss,
so I'm gonna slide down a little bit.
So my palms are facing outwards.
Down, squeeze.
You wanna make it a little bit more advanced,
height the hips a little bit.
Down, squeeze.
And then you'll also be hitting front delts.
When you're doing pushups,
you're automatically hitting front delts,
but you're hitting more front delts and mid delts
when you change that leverage point there.
So what we're gonna do,
we're gonna move over to the dip bar here.
Let me just grab this.
And when you're doing dips, there's two things
that kind of are going on.
If you're totally erect, straight like that,
you're gonna be hitting more of your triceps.
If you wanna be hitting chest...
Yo, Bam.
If you wanna be hitting chest,
you wanna have a slight lean,
so that's what were gonna do.
Instead of being straight up like that,
we're gonna lean slightly forward.
Down, squeeze.
And another thing,
be mindful of the neck position.
You don't wanna have your neck up like that
or too far forward.
We're gonna move down a little bit here,
so we have---
- [ThatsGoodMoney] Face me, face me, face me.
- Yeah, so what I'm explaining here,
be mindful of your neck position.
There's a condition called neuralgia.
I'm gonna try not make it too scientific,
but basically you're gonna feel tingling and whatnot
in your extremities of your limbs.
Like your fingers and whatnot
because you're cutting off that electrical signal.
So you wanna make sure you have your neck
in a relatively neutral position.
Neutral position.
Down.
Leaning forward.
Down.
Leaning forward.
Don't go too low where you're putting too much stress
on your shoulders.
Shoulders are extremely easy to get injured,
so we wanna be mindful of that.
We're controlling the descent, the eccentric motion.
Squeeze, push up.
Neutral head position, push up.
Those three main exercises that I just showed you there,
you can't go wrong with that.
Another thing I wanna point out
is make sure you switch up the hand movements.
The hand positions.
So, regular on the floor.
You could do them like that.
Rock your body forward.
As you see, I'm coming forward like that.
Narrow.
So there's all types of variations.
You wanna make sure just like how you would be doing
if you're lifting weights,
you're doing isolated movements, lateral movements,
perform the same thing
when you're doing that with calisthenics.
All you have to do is understand the science behind it.
Once you understand the science behind it,
you grow your body, you build your body
how you want it to grow.
So, that's it for now.
- [ThatsGoodMoney] All right, thanks a lot...
Irvin.
(laughter)
- So many names, I know.
The Fitness Journals, TFJ, Irvin, all of them.
All of them.
Whatever y'all wanna call me, TFJ, The Fitness Journals,
Irvin Felix John.
Whatever you know me as.
If you see me in person, I understand what it is.
- [ThatsGoodMoney] All right man, let 'em know
how to follow you, man.
- So you can hit me up,
The Fitness Journals LLC on YouTube.
On Instagram, TFJ_CEO.
Health is wealth, get money.
Shout out to my boy, That's Good Money.
- [ThatsGoodMoney] Thank you, my brother.
- That's it.
- All right.