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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • Today I want to show you a five exercise combo that's going to integrate your chest and shoulders

  • together.

  • Now, I know we spend a lot of timepeople spend a lot of timetrying to separate

  • the two muscle groups, trying to isolate the two muscle groups, but if you're training

  • like an athlete you want to integrate muscles that prefer to work together.

  • We know through our experience with dips and bench press that our shoulders and our chest

  • like to work together.

  • So we're going to actually allow that to become, not just stronger in those two muscles, but

  • to become functionally a better athlete.

  • How?

  • You need to have chest and shoulders working together whether you're an MMA fighter trying

  • to gain control of somebody here, pull down, or if you're a lineman, trying to gain control

  • the person across from you and steer them around and direct them around where you want

  • them to go.

  • You have to be able to have contraction of the chest, and strengthen your shoulders.

  • So what we do is, we break out a single 45lb plate and go through the following series.

  • Again, five exercises.

  • The first one here, we start off fairly simple, is a shoulder raise straight armed.

  • You're going to go 10 reps if you can, straight armed up, squeezingthe most important

  • part of this whole conceptsqueezing the plate together from the sides.

  • You have to engage the chest in order for this to work.

  • You can do that easily by isometrically trying to squash this plate between our hands.

  • We go straight from here into, now, a press out.

  • So from here, now, we're actually allowing a little bit of a bend as we bring the plate

  • down into our chest and then press up and away.

  • Again, 10 reps, but never letting go of that hard, hard squeeze that we have on the outside

  • of the plate.

  • Again, the key to this entire drill.

  • Now it doesn't end.

  • Now we're going to go with circles.

  • We go clockwise circles here.

  • Depending upon how it looks to you in the camera, you're going both ways.

  • Clockwise and counter clockwise.

  • Again 10 reps, and 10 reps.

  • Then finally, we end it here with a sweeper.

  • Okay, that's a chest sweeper because what we're going to do is we're going to go across

  • our body to the side.

  • You can see, as I'm bringing the plate across my body this wayif I'm squeezing as hard

  • as I possibly can here, I'm actually getting an additional adduction and activation of

  • the chest over here.

  • The same thing when we go to the other side.

  • Again, if you try to get 10 reps to the right and to the left, this single combo here is

  • enough to light up the entire area.

  • If you're aesthetically trained to get that better tie in here between your delt and your

  • chest, great.

  • It's going to work for that, too.

  • But athletically it's going to be a move that's extremely important for everything that you

  • want to be able to do to gain power and presence in our pushing muscles here in front of our

  • body.

  • If you guys found this video informational, leave your comments and thumbs up below.

  • If you're looking to train like an athleteyeah, you can look like an athlete as

  • a byproductthen head to ATHLEANX.com right now and get our ATHLEANX training system.

  • Again, I'll be back here again in just a few days.

  • Let me know what you want to see on these videos and I'll do my best to cover it.

  • All right, guys.

  • See you soon.

What's up, guys?

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A2 初級 美國腔

巨石肩|胸肌訓練 (50次) (Boulder Shoulders | Chest Chiseled (50 REPS!))

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    陳銘德 發佈於 2021 年 01 月 14 日
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