Get Wider Shoulders & a Huge Chest with Only 3 Exercises

Summary

The 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.