(7:44)- How To: Dip- Learn The Differences Between Targeting Your Chest Or Triceps!
*READ FULL ARTICLE WITH PHOTOS*
If you’ve been struggling with adding size to your chest you’ve probably by now labeled yourself a HARDGAINER. Personally, I hate this title because to me it comes across more as an excuse to give up on finding the REAL reason why you aren’t seeing muscle gains.
I mean, at the end of the day it really isn’t that hard to build muscle right? Eat right, train hard, hydrate and sleep. BUT, there is one thing missing from that equation and that is Mind-Muscle Connection.
You might be hitting every chest exercise in your program as hard as you can, but you may not be getting enough muscle fiber activation to spark a lot of growth.
So, since conventional training isn’t enough, we’ll have to think outside the box and come up with a way to force muscle growth and that’s using a method I call the STRETCH-FLEX-OVERLOAD.
How It Works
This method is basically a triple-set of 3 different exercises, but they’re not just randomly thrown together. Each one serves a specific purpose in order to help spark GROWTH. The first exercise will place the majority of the resistance during the negative when the chest is at a fully stretched position. The second exercise will place the most resistance during the peak contraction which is when the chest is fully flexed. Then, after we pre-exhaust the chest with those two very specific movements, the third exercise is something that will place a maximum load on the entire chest when we know that the chest will be at its weakest link and do the majority of the work, rather than the triceps or the shoulders taking over the movement.
So, in a nutshell, the first two exercises will help establish a stronger mind-muscle connection and the third one will destroy the chest using as much weight as possible.
Routine Card
For this workout you guys are going to be using the following three exercises
Number 1: The Dumbbell Fly for the STRETCH.
Number 2: The Plate Press for the FLEX, where ideally you will be using 2 smaller plates instead of 1 big one, and pressing them together.
Number 3: Chest Dips or a Dumbbell Press for the OVERLOAD (I also recommend using a spotter if possible so you can really push yourselves to the limit).
Now let’s quickly go over PROPER form for each exercise so you guys can avoid injuries and maximize the benefits of each movement.
Dumbbell Fly
For this movement, it’s imperative that you have proper form, because that can make the difference between tearing up your shoulders, and tearing up your chest. Obviously, the key is to tear up the chest with this exercise.
To get into position, kick back and get the dumbbells in the air. When you first lay back, you want to be towards the bottom of the bench as you get your shoulders blades retracted and into position. From there, slide back and really pinch your shoulder blades together. This will put you in position so that the dumbbells are already lined up over your chest. A lot of people will forget this very important step, which means the dumbbells may travel over your shoulders, and that’s what can cause shoulder injuries.
Remember this first exercise is focusing on the STRETCH, so what you’re going to do is keep a slight bend in your elbows, and come out with your arms, bringing the dumbbells down as far as you can to really focus on that stretch in your chest. You’re then going to squeeze your chest as you bring the dumbbells back to the starting position, and repeat for 8-10 reps.
Plate Press
For this movement, you’re going to lay down the exact same way you did for the flys, with those shoulder blades retracted. However, this time you’re going to be pressing your hands together as hard as you can. If you were to stand up right now and do this, you’ll see some activation throughout your chest.
The biggest thing with this exercise is that when you press the plates together and fully extend your arms, that’s when you’re going to feel probably the biggest contraction you have ever felt in your chest.
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41 comments
FIRST! Now use my tips to help SPARK SOME CHEST GROWTH!!
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(7:44)- How To: Dip- Learn The Differences Between Targeting Your Chest Or Triceps!
https://www.youtube.com/watch?v=sM6XUdt1rm4&t=130s&index=9&list=PLacPhVACI3MPmdZvXralM2yDlAFdJObWC
Mt Puny chest the hostin this video needs to do these exercises too .. go figure ! WTF
This guy chats crap he never talks about hormones which is what really makes the difference
Why am i getting v shred ads on your videos
HAAODD GANIAH.
Thank you
I tried this and it works! I felt sore after this session. Thanks
Says hahd but pronounces every other r
Can u do this inclined or nah?
Nice video
How many sets of 8-10 reps and are these 3 exercises enough for us?
Please upload a video on diet for hardgainer
I already have. My chest is just covered in fat
Which are chest exercises shoulder friendly?
Thanks a lot Bro, I am also a hard gainer where I almost want to stop my work out habit, but thanks a lot for the motivation.
I’m a small guy… I’m 14, 5’6 and I only way 110lbs. I have big traps and biceps but I just can’t grow my chest… What do you recommend on getting lots of calories in a healthy way? Mind you I’m also an amateur boxer, usually at the gym for 3-4 hours a week.
Is the accent real
my junk wouldve totally fallen out of those shorts🤣
Your chest is so bulky bro
Which belly type a man should have,
Widen waist or narrow waist !?
Wow. I have been struggling with chest activation for a while, this video has killed that struggle. I feel it now. Ty Scott
Ok, so I want to do this 3 times a week, how can I still work my arms, back, legs and shoulders 2 times a week?
Pls do a lois Griffin or peter griffin impression
ballz-deeep baby
For the final exercise, can i use barbell for the chest press? I don't have dumbbells.
New follower here. You have a great channel and i hope to learn a lot. Thanks for sharing your knowledge.
Incline Dumbbell flies… Really? This is not for skinny guys you are in a unstable exercise and do not use heavy weights, fuck off and do bench presses instead.
Watching this during arms week 😅
Watching this while eating snacks
Does this exercise can help me to tight my puffy niples
If I do this twice a week for 12 weeks with progressive overload is that enough time for results
I don't have a spotaaa! ..so I'll just stick to a motercycle helmet
I can do 2 15lb plates and I'm 139 lbs and likely have low testosterone….Guess I'm a freak or its not as hard as i thought it would be
Can you do for teen
Does anyone know if I can grow my pecs and maintain my figure? I’ve always had a feminine figure but I don’t wanna lose that, I just want my body to be defined and to have something on my chest but I don’t wanna risk appearing masculine and bulky
When an American accent meets an Australian accent
It was very helpful. Thanks
good stuff. cancer remission patient here. I went from 384 pounds to 158 pounds in 11 months. I lost almost all of my muscle. I had stomach cancer. that being said, they had to remove 86% of my stomach, I can barely eat anything anymore and what i do eat usually gets thrown back up. How do i substitute nutrition so that i can build muscle. Doc said i needed to start building serious muscle because i am still losing weight. My body is consuming itself and the nutritionist said building muscle will slow the progress greatly. so………
im gonna start this workout, but with lighter weights obviously. reading what you just read, do you think this is the fastest way to for me to build muscle considering my situation? can i alternate the 3rd exercise from barbell press to dip in every other round?
disclaimer: i will not hold any person liable for any advise i receive on this website. any actions by me are of my own admission and are not do to any advise i receive on here.
He sounds american then australian loll
Could the flat bench Flys be replaced with cable Flys? I always feel like I feel more "stretch" with the cables
A hahgaynor