Get Wider Shoulders & a Huge Chest with Only 3 Exercises
Summary
TLDRThe fitness YouTubers Agnes and Jeff demonstrate a challenging chest and shoulder workout. They perform inclined Smith machine presses, JM presses, lateral raises in multiple positions, and bodyweight shoulder exercises. Throughout, they explain proper form, targeted muscles, ideal rep ranges, and reasons for giant sets and drop sets. Despite soreness, they push through with motivation and humor. Their rapport entertains while informative tips aid viewers' own training.
Takeaways
- 😊 They start with incline barbell chest presses to target the chest muscles
- 👌🏻 Focus on controlling the motion slowly to maximize chest activation
- 😎 Switch to JM presses with a flat bench to isolate the triceps
- 🤓 The JM press removes shoulder joint forces for pure elbow extension
- 🧐 Stimulate don't annihilate - quality over quantity for gains
- 🤔 Failure sets help benchmark and gauge appropriate stimuli
- 😮 Wire shoulder raises with different body positions target various ranges
- 🤯 Shortened muscle positions are weakest, lengthened next weakest
- 🙀 Changing angles and positions hits more muscle fibers
- 💪 Finish with bodyweight raises for an extra burn
Q & A
What is the goal of the chest workout?
-The goal is to stimulate muscle growth in Agnes' chest, which is one of her favorite body parts to train.
What incline angle does Jeff recommend for the incline press?
-Jeff recommends an incline angle between 15-45 degrees for the incline press.
Why does Jeff recommend a slower tempo on the incline press for Agnes?
-Since Agnes hasn't trained much in recent months, the slower tempo will help her feel the movement better, position herself properly, and limit the weight used.
How does arching affect the incline press?
-Arching affects whether the movement becomes more of an incline press or flat press. Jeff recommends allowing a comfortable arch rather than limiting it.
What is the purpose of the JM press?
-The JM press targets the triceps through pure elbow flexion and extension by positioning the bar directly over the shoulders.
What rep range does Jeff recommend for the JM press?
-Jeff recommends 4 sets of 10-15 reps for the JM press.
What is the concept of 'stimulate, don't annihilate'?
-This concept, stated by 8-time Mr. Olympia Lee Haney, means that the goal of training is to stimulate the desired muscle growth response without overtraining.
Why does Jeff recommend training to failure at times?
-Training to failure helps benchmark strength levels. Also most people aren't good at gauging when failure actually is, so one failure set helps ensure adequate muscle stimulation.
What is the purpose of the giant set for shoulders?
-The giant set targets different points in the shoulder range of motion by manipulating body position from set to set.
Why finish with bodyweight shoulder raises?
-The bodyweight raises provide an extra metabolic challenge after the shoulders are already fatigued from weighted sets.
Outlines
Welcome and Introduction
The hosts welcome a guest and introduce the workout plan focusing on chest exercises.
Tricep Exercise Explanation
One of the hosts explains and demonstrates a tricep exercise.
Shoulder Exercise Routine
The hosts wrap up with a detailed shoulder workout giant set using different body positions.
Mindmap
Keywords
💡chest
💡incline press
💡JM press
💡stimulate
💡Muscle fatigue
💡range of motion
💡drop set
💡giant set
💡bodyweight training
💡muscle pump
Highlights
Incline press is one of my favorite exercises to build the chest
Control the rep down over 5 seconds to really feel the chest contraction before pressing up
Find what incline angle feels best for you rather than forcing a specific degree
The JM press isolates the triceps by removing shoulder joint forces
Stimulate don't annihilate - goal is to stimulate growth not get extremely tired
Quality sets are more efficient than quantity for muscle growth
One set to failure can benchmark ability to progress load over time
Joint safety - body adapts and gets stronger even in mechanically weak positions
Giant set hits all shoulder joint ranges with different body positions
Muscles are weakest shortened, less weak lengthened, strongest mid-range
Some muscle fibers span partial regions not whole origin to insertion
Change angles not just weight for mechanical and metabolic pump
Drop set goes from heavy load to bodyweight burnout
Transition from high weight to bodyweight deceivingly challenging
Varied angles and intensities stimulate growth better than fixed routine
Transcripts
Welcome Back YouTube we joined today by
the Magnificent Agnes and we're going to
train her absolute favorite body part
chest something she's been requesting
for a very very very long time
apparently you actually have been though
um so we're going to start over on the
Smith today I believe okay Smith incline
press so this is one of my favorite
exercise to build up the chest slide
incliner at about 30 degrees there
taking a grip just outside our shoulders
here focusing the really really mon ly
deep stretch through the chest and as
you come up squeezing in together even
though you're obvious not going to move
your hands in together that's the intent
to get that complete contraction there
doing four sets here between six to 10
reps okay so what I want you to focus on
when you're doing this Focus I'm really
controlling it down over about maybe to
give you a number aim for like 5 seconds
on the way down I wouldn't normally
recommend such slowness but for you even
train much in a few months you're always
going bit of going out a little bit
slower just so we can limit the weight a
bit but it will help you really feel out
your positioning and make sure your
chest feels good before you press
up okay control it
down slight pause push perfect good good
good pull your shuttle blades back and
open it that's it open that chest up and
press good is that feeling pretty
challenging yeah what the heck okay push
finish
it good all right rck that oh my gosh
couple of things to note here is the
angle will be anywhere between around 15
to 45° and one thing you might notice
the difference between us is how much of
an arch we get a lot of people wind up
taking an incline press and arching out
of it so much that becomes a flat press
so in that case take a higher incline
and just keep arching I'd rather let
your body go into a more aggressive Arch
if it's more comfortable for you than
telling you to stop arching long story
short just find what feels good for you
sorry you just got to pause a little bit
longer 5 4 oh wait what that that was
not 5 Seconds was it sorry just
um this could be why I haven't visited
in a year yeah you're not coming
back does it depend like the incline on
where you hit um it makes marginal
differences like if we're talking like
an extreme decline versus an extrem
incline there's going to be changes
there but once you push your body to
like close to failure whether you're at
45° or you're at flat or you're at a
decline your chest is going to use 100%
of everything to move your arm from A to
B and it will even at an incline it's
going to use some of those cotile
decline fibers to pull your arm across
your body way even though it's not a
decline press your body be like [ __ ]
this move yeah I'm glad you asked that
now do your [ __ ] set
push
good yes lock it you got it you got
it give me one more give me one more
take your time there reset
yourself pull back pull back chest highe
up [ __ ] you fail in such an interesting
way I don't know if you guys see B of
that set there the second last rep was
like a grind was the longest rep of my
life and the one after that was so easy
yeah is is it a mental thing cuz you
knew there was one more to go or were
you just like I don't know why but that
one just felt really hard like that bit
right that range was really hard to get
up I don't know
why he saying what we did for Agnes I
let her rest at the top of of her reps
to just recuperate a little bit energy
to help her get a few more reps out
whereas for my set I barely paus on any
of the Reps in that lockout position it
was a very quick transition just to keep
that tension on the muscle making is a
little bit harder a little bit faster
whereas if I took the extra millisecond
or so at the top I would have recovered
maybe got an extra rep out or so but for
me I'm trying to shoot for as much
focused fatigue in the Target muscle as
quickly as possible to one thing limit
weight but to increase the tension
demands on on the chest okay next up we
are moving into the JM press which is
very conveniently located in the exact
same position just dropping the bench
down to a flat which is part of why I
programmed it in this way this is a very
very good tricep exercise what I'm
focusing on here the setup having the
bar directly over the shoulder to remove
any forces going through the shoulder
joint to make it pure elbow flexion
extension to just completely tax the
triceps traditionally it's done on a bar
with free free barbell bench we're using
the smith just for the extra stability
today we are doing four sets of between
10 to 15
reps
great lock it out good
Flawless when you bend the elbow it's
all the triceps but if you bend the
elbow at the same time as you move the
upper arm that may take tension away
from the long head which goes all the
way back into your shoulder blade area
so for the JM press the upper arm here
it does move a little bit but compare it
to a close GP bench where it comes all
the way back all the way up JM press you
get to maybe here and then it's all
elbow it's all just [ __ ] meaty tricep
tricep here we
come I think just Guillotine
yourself nice that's it perfect awesome
up yes you got it you've got
it nice fight for it and again
stretch up yes I got you good give me
one more up let get that super deep
stretch control it back control it back
nice one up
yes awesome great
work for muscle building eight time
through Olympia Lee Haney said stimulate
don't annihilate the goal is not to get
tired the goal is not to get a gigantic
pump or to get beat up and S
the goal is to stimulate the muscle
building response and then get out so
your body can recover how much you need
to stimulate is a very variable thing
that could mean for some people a lot
more work but for most people it's a lot
less than you think when the quality is
high problem is most people need to do
10 exercises to get the same quality you
can get from one exercise in just a few
sets so that's usually going to be a
more efficient use of your time to try
to focus in on that before adding in
more work when in doubt I also it were
just a go of failure I think that's a
very simple way to look at training but
they will keep working up until a
certain point as you add in more sets
less of them have to be to failure but I
always standardizing we're saying the
first set you should do of a training
cycle or whatever you should try to get
close to fail you know the Benchmark of
what to hit but most of the research now
points towards anything between one to
about four reps in the tank can be just
as productive as going to failure people
love to point around saying oh the
research shows three reps of failure is
the same as going to failure so I'll
just go three reps in reserve all the
time like you technically can but most
people suck at gauging where failure is
including me so that's why I think it's
always good to have at least one set on
average for most exercises that's done
to a failure point if not more and then
I'll just pull back on that based on
fatigue levels do you think there'll be
people that would say like it's bad for
your joints if you go like you know what
I mean like where we like fold it up
it's it's an honest thing to observe
like it looks kind of scary things are
bending in a funny way it's definitely
100% you are so much weaker here than
you are say here weak doesn't mean bad
because the body's Not Fragile the body
is anti fragile it's very robust and it
can rebuild so as long as we're smart
about how we load and progress things
and push things so you can adapt and get
better the joints will get really strong
in that weak position but just be smart
about how you load it okay finishing off
with shoulders we're going to be doing
wire risers with a bench support with a
little bit of an extra twist we're going
to be doing a giant set where we're
going to be changing the position of the
body to manipulate how strong and weak
you are and manipulates where in the
range of motion we are challenging the
shoulders we're going to be doing two or
three sets depending how fatigue goes of
around 10 to 30ish reps Big Range
because it depends on how fatigue sets
in through the drop set did you just say
30 sorry yes 3 so first off you'll be
face down and then just doing the wire
raise motion hold that there good then
come down slow roughly like a 2 second
hold at the top maybe second position
will be we will pop this up so raising
to about there that'll be raise number
two and again anytime you're doing any
rise think about reaching out away from
you as you come up perfect and then to
finish with you'll face down now we're
still in that 45 high angle and you'll
be faced down
here perfect we'll see how we go rep rep
range wise 10 is just an arbitrary
number we've chosen um it could be fives
it could be
probably above five all right up with
control pause and down slow control it
down perfect straight up
again up and reach out awesome okay come
on
up what go for it
up control it down give me three
more yes one
more awesome all right flip around last
one
perfect excellent out oh my
go that's brutal are you going to do a
set no I'm done what do you mean you're
done of course I'm going to do a set so
the reason why we're doing these three
different positions apart from giving
you just a gigantic pump is the first
position is challenging you the most
when your adults are in a fully the
shortened position you get really strong
squeezing contraction the next one we're
facing out with our backs on the bench
that's heaviest and hardest towards the
bottom half of the range of motion and
the final one when we're face down on
the more upright bench that's hardest
around this middle kind of range of
motion so we're hitting between all
three the shortened lengthened and mid
range of the delt so that end of itself
is just a really nice way to uh perform
a drop set the same way you would go
from say 5 kilos down to 4 kilos down to
3 kilos or whatever it may be we're
changing the position of where your body
is weakest versus strongest out of those
three positions from a very very nerdy
muscle physiology perspective your
muscles are weakest in the shortened
position then they're next weakest in
the lengthened position and then their
next weakest or their strongest in the
mid-range oh
[ __ ] you wanted
to but the other thing and I learned
this really very recently from Dr Brad
Sean when he was here recently is I
always thought that a muscle say my
shoulders spanned from origin to
insertion so say your adults you got
this one long piece of spaghetti for
your shoulders that starts back here in
shoulder blade and it comes all the way
forward to this adtoy tuberosity that's
what I thought but Brad said no no I
mean a lot of fibers do that but some
fibers don't start back here and go all
the way to the other end they might
start here and go to here or they might
start back here and go to here or here
and go to here there's a lot of like
within the whole belly these smaller
fibers and the best way to hit some of
those fibers is to change positions and
angles so very long- winded very nerdy
way of saying just change the angle for
the pump bro and that's kind of what
we're doing change the angle for the
pump bro yeah you got to turn the
exposure down that's the secret go like
-10 final set for all the glory in all
the land holy [ __ ] my shoulders are on
Fire Control it perfect go one more just
for funsies all right I'm going to have
like two reps in this one
yeah and again yeah come on come
on all right flip
around and up
good
up up good now drop the weights and's go
with your hands what go with your hands
go again all the way up all the way up
all the up all the way up good come down
just halfway there and up
again keep
going keep going
no toasted toasted
ow they never expect the body weight
ones to
hurt
the first rep feels like nothing and
it's just like oh hang on you like swing
your arms back and then you're like oh
crap what's better
[Music]
[Laughter]
no how you feeling
yeah yeah
no lost for words thanks for tuning in
guys hope you enjoyed the workout we
will catch you in the next one when our
shoulders eventually recover stay
tuned oh [ __ ] my Del yeah that hurts
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