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What's up guys? Jeff Cavaliere, ATHLEANX.COM.
So let me set the stage here for you. Maybe a long time ago someone gave you a Barbell
set but you don't know what to do with it,
because you want to work your Chest but you don't have a Bench to go with it.
Well today I'm going to cure your problems because I'm going to show you 3 exercises
that you can do to build a bigger Chest without needing a Bench and all you need is a Barbell.
Alright, so I'm going to take you through each one. I'll walk you through why I like
each one of these exercises and exactly how you should be doing them.
Ok so first up, who knew you could be do Incline Presses with a Barbell stuck in the corner
of a room.
And notice, the Barbell will be stuck in the corner of the room for all 3 of these exercises.
It's very very simple to do. Just take a drop cloth, something that you're not going to
ruin your walls with, stick it in the corner, stick your Barbell on top of that,
and now you've got the perfect Landmine setup to do these 3 exercises.
The Barbell Incline Press here is great because not only is the natural arc of the Barbell
going to be more favoring an Incline just because of the corner it's stuck in,
but it also gives us a shot to change that just a little bit more by altering the position
of our feet.
And you can see I start off in a Split Stance position or a Lunge position.
When I'm in this Lunge position,
I drop the leg back on the same side that I'm going to be pressing.
This allows me to angle my body back just a little bit more, just enough to get about
a 60 degree incline to do the perfect Incline Dumbbell Press. Now here done with a Barbell
on one side.
Next up is one of the craziest and best exercises I've found for training your Chest, especially
when you lack a Cable Crossover machine at home.
You guys know how I feel about Flys, well we still need to adduct our Arms to get full
Chest contraction.
That Cavaliere Crossover that you guys called it after I came up with the Dumbbell version,
actually is trumped by this Barbell version.
Because we not only get a nice smooth adduction at the Shoulder here which is going to get
our Chest going,
but it also allows us to do a little bit of a lift as well so we get this upper inner
movement that you get here from this Barbell Arc.
It's really smooth, it feel great and above all, it gets a really good contraction of
the Chest, right where you need it the most.
Finally one of my favorites here, it's Crush Grip Pushup.
And the only way we really have an opportunity to do this is with a Barbell.
You've got to put a plate on the end to get the Barbell off the ground.
And then from there all we're trying to do is actually Crush the Barbell between our
hands which is going to activate the Chest in the middle,
again getting more of that horizontal adduction which is a great component of a fully contracted
Chest,
a necessary component of a fully contracted Chest.
We're going to go down into a Pushup, let our elbows flare out to the sides, and as
we come up we're trying to squeeze,
almost as if we have hedge clippers in our hands, I want you to have that same feeling
of squeezing on every single rep.
Very hard to duplicate this in any other version of the Pushup because your hands usually stay
fixed somewhere towards the outside.
But now because they're hand over hand, you can see the grip that I'm using here, with
this hand over hand grip
we're now able to kind of recreate that same contraction on the inner Chest as we come
up and to the top.
So another really cool exercise and a way to actually train our Chest with a Barbell
we may never have thought of before.
So there you have it guys.
There are 3 exercises that you can do with that Barbell that you never thought you could,
to start training your Chest.
You don't necessarily need a Bench. Do you want to incorporate Bench Press for your chest?
Absolutely, if you have access to one, you've got to start bringing those into your workouts
as well.
But if you don't and you're at a loss for what else to do?
Pushups alone aren't going to cut it.
Start incorporating these 3 exercises into your home workouts and I guaranteed you're
going to start seeing better results.
Guys there's never an excuse here not to train with ATHLEANX.
We've overcome the excuses by providing you with plenty of options to get your work done.
If you're looking for a program that leaves no excuses and leaves no stone unturned,
Head to ATHLEANX.COM right now and get our ATHLEANX Training System.
In the meantime if you found this video helpful make sure you leave your comments and thumbs
up below.
When you try these exercises, I want to hear your feedback too.
I'm sure you're going to find a contraction that you maybe haven't felt in a long time
with especially a couple of these.
I'll see you back here again in just a couple days.
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【健身教學】你從來沒做過的三種胸肌訓練! (3 Chest Exercises You’ve NEVER Done! (CHEST WORKOUT))

2494 分類 收藏
Jeffrey Tao 發佈於 2015 年 9 月 16 日    Dennis Wang 翻譯    Kristi Yang 審核
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