THE BULLETPROOF CHEST WORKOUT (Sets and Reps Included)

Summary

In this video, Jeff Cavalier introduces 'The Bulletproof Body' series focusing on building a bigger chest without compromising overall health. He emphasizes the importance of a proper warm-up, strength training with barbell or dumbbell bench press, and hypertrophy exercises like incline dumbbell bench press and dips. He also highlights the significance of corrective exercises for long-term workout sustainability.

Takeaways

• 🏋️‍♂️ Start with a warm-up: The importance of a proper warm-up is emphasized, especially for chest workouts, to prevent injury and prepare the body.
• 🔥 Body Weight Systems Check: A deficit push-up is suggested as a warm-up to assess the status of elbows, wrists, and shoulders.
• 💪 Maximize Strength: Strength training is crucial to combat the natural loss of strength that begins in your 20s and continues with age.
• 🏋️‍♀️ Barbell or Dumbbell Bench Press: Either can be used for strength training, with the focus on heavy weights and controlled movements.
• 🚀 Compensatory Accelerated Training: Push the weight fast on the way up to recruit more type two muscle fibers, which are prone to atrophy.
• 📈 Hypertrophy Focus: Stretch is key in building muscle, and exercises like the incline dumbbell bench press are recommended to complement flat bench work.
• 🤔 Proper Form in Dips: Focus on shoulder blade position to avoid injury and maximize chest development, with a 1.5 rep style for better stretch.
• 🤲 Cable Crossover: Target the chest's adduction function with this exercise, emphasizing slow, controlled movements for hypertrophy.
• ⏳ Tension Sets: Use a slow concentric and eccentric movement in exercises like cable crossovers to increase muscle tension and promote growth.
• 🛡️ Corrective Exercises: Incorporate exercises like the BAM pull apart to work on rotator cuff and scapular muscles, crucial for long-term workout sustainability.
• 📚 Consistency and Precision: Emphasize the need for high intention and precision in each rep, especially in corrective exercises, for the best results.

Q & A

What is the main focus of the 'The Bulletproof Body' series?

The main focus of 'The Bulletproof Body' series is to help build a bigger chest without sacrificing the entire body, ensuring both improved appearance and functionality, while also considering longevity in training.

Why is a warm-up important before starting a chest workout?

A warm-up is crucial as it prepares the body for the workout, increases blood flow to the muscles, and assesses the condition of joints like elbows, wrists, and shoulders, which is essential for injury prevention and optimal performance.

What is the recommended warm-up exercise for a chest workout in this series?

The recommended warm-up exercise is a deficit push-up, performed slowly with a 3-second lowering and a 3-second pause in the stretch position, to assess how the body feels and prepare for the main exercises.

How does the approach to strength training in this series differ from traditional bodybuilding?

The approach emphasizes maximizing strength while maintaining safety, focusing on recruiting type two muscle fibers through compensatory accelerated training, which involves pushing the weight as fast as possible on the concentric phase of the lift.

What is the significance of performing the barbell or dumbbell bench press with speed?

Performing the bench press with speed helps recruit more type two muscle fibers, which are prone to atrophy with age. This technique is meant to combat the loss of strength that typically begins in the 20s and continues throughout life.

Why is the incline dumbbell bench press included in the hypertrophy-focused exercises?

The incline dumbbell bench press is included to complement the work done on the flat bench, targeting the clavicular head of the pectoral muscles and allowing for a deeper stretch, which is crucial for muscle growth.

What are the key points to consider when performing dips for chest hypertrophy?

The key points are to keep the shoulder blades down and not allow them to roll forward, ensuring the exercise is not only effective for chest development but also safe for the shoulders.

How should the 1 and a half rep style dip be performed?

The 1 and a half rep style dip involves lowering the body fully under control, coming up halfway, and then lowering back down for half a rep before returning to the top. This technique maximizes the stretch and effectiveness of the exercise.

What is the purpose of the cable crossover in the hypertrophy-focused exercises?

The cable crossover is used to target the adduction function of the chest, which is essential for overall chest development and is often neglected in typical chest workouts.

Why is the BAM pull apart considered a corrective exercise and important for longevity?

The BAM pull apart is a corrective exercise that works the rotator cuff and scapular muscles, which are crucial for shoulder health and stability. Strengthening these muscles can help prevent injuries and allow for consistent training over the years.

Outlines

00:00

🏋️‍♂️ Building a Bigger Chest with a Balanced Approach

Jeff Cavalier introduces a new series focused on developing a 'bulletproof body,' starting with the chest. He emphasizes the importance of not just looking better but feeling better and maintaining longevity in training. The video begins with a discussion on the necessity of a proper warm-up, specifically the Body Weight Systems check, which involves performing deficit push-ups to assess joint health and prepare for the workout. The main exercises discussed include barbell or dumbbell bench press for strength, incline dumbbell bench press for hypertrophy, and dips for a full range of motion and stretch. Cavalier stresses the importance of performing these exercises with proper form and intention, focusing on the concentric phase to recruit type two muscle fibers, which are crucial for maintaining strength as one ages.

05:01

💪 Maximizing Hypertrophy and Longevity with Specific Exercises

Continuing the chest workout discussion, Jeff Cavalier highlights the importance of exercises that promote muscle stretch and adhesion, such as the incline dumbbell bench press and dips. He introduces the concept of 'tension sets' for cable crossovers, emphasizing the need for slow, controlled movements to maximize muscle tension and promote growth. Cavalier also discusses the importance of corrective exercises, specifically the BAM pull apart, which targets the rotator cuff and scapular muscles. He advises performing these exercises with high intention and precision, focusing on each repetition to address neuromuscular dysfunctions and build a stronger, more resilient body. The video concludes with a reminder of the importance of not just focusing on muscle isolation but also on the health of joints, tendons, and ligaments for long-term training success.

Keywords

💡Warm-up

Warm-up refers to the initial exercises or activities performed to prepare the body for more intense training. In the context of this video, Jeff Cavalier emphasizes the importance of a proper warm-up to prevent injuries and enhance performance. He suggests starting with a 'Body Weight Systems check' in the form of a deficit push-up, which helps assess the readiness of the body, particularly the elbows, wrists, and shoulders, for the chest workout.

💡Hypertrophy

Hypertrophy is the increase in muscle size due to the growth of muscle fibers. The video discusses the importance of hypertrophy exercises in building a bigger chest. Jeff Cavalier mentions that these exercises should be performed with a focus on stretching and maximum effort, such as in the incline dumbbell bench press and dips, to ensure muscle growth and strength.

💡Barbell bench press

The barbell bench press is a weightlifting exercise that targets the chest muscles. In the video, Jeff Cavalier suggests using either a barbell or dumbbells for this exercise, emphasizing the need for a comfortable and effective way to build strength and muscle mass. The focus is on performing the lift with controlled speed, particularly during the concentric phase, to recruit more type two muscle fibers.

💡Dumbbell bench press

Dumbbell bench press is a variation of the bench press that uses dumbbells instead of a barbell. Jeff Cavalier highlights the benefits of this exercise in the video, particularly for those who find the barbell uncomfortable. The dumbbell bench press allows for a greater range of motion and can be adjusted to accommodate individual comfort and strength levels.

💡Compensatory accelerated training

Compensatory accelerated training is a training technique that involves performing exercises with a focus on speed and intensity. In the video, Jeff Cavalier explains that this method is used in the bench press to recruit more muscle fibers, particularly the fast-twitch type two fibers, which are prone to atrophy with age. The goal is to push the weight as fast as possible during the concentric phase while maintaining control during the eccentric phase.

💡Incline dumbbell bench press

The incline dumbbell bench press is a variation of the bench press performed at an angle, typically targeting the upper chest muscles. Jeff Cavalier discusses this exercise in the video as a way to complement the flat bench press, focusing on the clavicular head of the pectoral muscles. He emphasizes taking the dumbbells to a lower position than the barbell would allow, providing an additional stretch and enhancing muscle growth.

💡Dip

Dips are a bodyweight exercise that primarily targets the chest, triceps, and shoulders. In the video, Jeff Cavalier includes dips in the workout routine, highlighting the importance of proper form to avoid shoulder strain. He suggests performing dips with a focus on the stretch, using a 1 and a half rep style to maximize the benefits of the exercise and promote muscle growth.

💡Cable crossover

Cable crossover is a resistance training exercise that targets the chest muscles by bringing the arms together in front of the body. Jeff Cavalier mentions this exercise in the video as a way to address the adduction function of the chest muscles, which is often neglected in other exercises. He introduces the concept of 'tension sets' with this exercise, emphasizing a slow and controlled movement to enhance muscle control and growth.

💡Tension sets

Tension sets refer to a training method where the focus is on maintaining tension on the muscles throughout the entire range of motion of an exercise. In the video, Jeff Cavalier applies this concept to the cable crossover, suggesting a 10-second concentric phase and a 5-second eccentric phase to maximize muscle engagement and promote hypertrophy.

💡BAM pull apart

BAM pull apart is a corrective exercise that targets the rotator cuff and scapular muscles. Jeff Cavalier discusses the importance of this exercise in the video for maintaining shoulder health and preventing injuries. He emphasizes performing the exercise with high intention and precision, focusing on each repetition to address neuromuscular dysfunctions and strengthen these often overlooked muscles.

💡Longevity

Longevity in the context of this video refers to the ability to maintain a training regimen over a long period without injury or decline in performance. Jeff Cavalier emphasizes the importance of exercises that promote not just muscle growth but also joint and tendon health. He suggests that focusing on exercises that support longevity will enable individuals to train effectively for years to come.

Highlights

Introduction of a new series, The Bulletproof Body, focusing on building a bigger chest without sacrificing overall body health.

Emphasis on the importance of not just looking better but also feeling better, aligning with the concept of longevity in training.

The necessity of a proper warm-up routine for injury prevention and optimal performance.

Introduction of The Body Weight Systems check as a warm-up, emphasizing the importance of assessing joint health.

Description of a proper warm-up technique involving slow, controlled movements to assess and prepare the body.

The goal of the warm-up is to increase blood flow and assess joint health without pushing to failure.

Discussion on the importance of strength training for longevity, combating the natural loss of strength as we age.

Recommendation of barbell or dumbbell bench press as a primary exercise for strength and muscle building.

Explanation of compensatory accelerated training to maximize strength and recruit type two muscle fibers.

Advice on performing the bench press with controlled speed on the concentric phase and slow on the eccentric phase.

Introduction of the incline dumbbell bench press as a hypertrophy-focused exercise, emphasizing the stretch for muscle growth.

Advice to perform the incline dumbbell press to failure for maximum effort and gains.

Inclusion of dips in the workout routine, focusing on proper form to avoid shoulder issues and maximize chest development.

Description of the 1 and a half rep style dip to enhance the stretch and effectiveness of the exercise.

Introduction of cable crossovers as a way to address the adduction function of the chest muscles.

Explanation of tension sets in cable crossovers, emphasizing the importance of slow, controlled movements for hypertrophy.

Discussion on the importance of corrective exercises like the BAM pull part for rotator cuff and scapular muscles.

Recommendation to perform corrective exercises with high intention and precision to address neuromuscular dysfunctions.

Final note on the importance of a well-rounded workout routine that considers muscle, joint, and tendon health for long-term training.

Transcripts

what's up guys Jeff Cavalier aex.com

today we kick off our brand new series

The bulletproof body and we're talking

today about chest how do you build a

bigger chest without sacrificing your

entire body along the way cuz guys we're

not bodybuilders here and it's not just

about looking better but looking better

without sacrificing the feeling better

part of the equation too and so of

course if longevity is important to you

you want to be able to train for years

to come then the warm-up is going to be

part of your routine and it's something

I learned a long time ago show and go

won't always work and if I only started

it when I was 20 I'd be a lot better off

now so what does your warm-up look like

probably a lot different than what

you're doing right now because a lot of

us spend too much time doing things that

don't actually matter towards the task

at hand today and in a chest workout

running 20 minutes on the treadmill

isn't going to cut it so what do you do

it's called The Body Weight Systems

check and for the purpose of this chess

workout is performed in the form of a

deficit push-up and all you have to do

is put up a couple mats so that you can

allow your body to sink lower than it

normally would if you were performing

this on the floor so this gives us a

chance to sort of check the status to

today of what those elbows and wrists

and shoulders actually feel like

somewhat of an auto regulation technique

where you're able to assess how do I

feel today and what's nice is if you

perform it slowly 3 seconds to lower

yourself down 3 seconds down in that

accentuated stretch position which we're

going to see is going to help us as we

prepare for some of the other exercises

for hypertrophy and then 3 seconds on

the way back up and while you'll be

putting effort into these sets the goal

is not to take them all the way to

failure you're going to stop a few reps

shy again the main goal is to get some

blood FL flow to the muscles that are

going to be used that day but more

importantly to assess those joints rep

by rep what might seem a little bit

cranky on reps 1 2 and three is I'm sure

going to go away by reps eight or nine

if you take that slow cadence to perform

them and here is where we make an

important departure from those

bodybuilding focused approaches because

it's not just about hypertrophy but we

want to maximize strength as a physical

therapist I can tell you one of the

things that we want to combat first and

foremost as we get older is a loss of

strength because guess what it's going

to start happening in your 20s and it's

going to keep happening all the way

every decade that you live so how do we

sort of get in the way of that by

actually working on our strength in the

exercise of choice here is going to be a

barbell or a dumbbell bench press now

the barbell bench press might be

something that's just not comfortable

for you and if that's the case the

dumbbells will do the job but it doesn't

mean that you're going to shift the

loads down along with it you want to

make sure that you're still maximizing

some type of heavier work to keep your

strength up and the way we perform the

exercise is actually very very important

cuz it's not just about increasing the

weights and lowering the Reps but

actually increasing the speed at which

we perform those repetitions and that's

through something called compensatory

accelerated training now what that means

is we want to push the weight as fast as

we can on the way up realizing that if

you're using appropriately heavy loads

that you're not going to be able to

really move it that fast at least

visibly to somebody that's watching you

but that's okay as long as the intention

is there you're going to be recruiting

more of those type two fibers that are

the ones that are the most susceptible

to atrophy as you age but again because

the weights are heavier and you're not

actually accelerating them very quickly

in space they're going to be safer

exercises and remember as you lower the

weight down that's always going to be

done slow and under control don't rush

that part of the lift the only part that

you want to focus on speeding up the bar

or the dumbbells in this case is on that

concentric push now of course if you

required additional sets to work up to

your working weight on this exercise by

all means take them cuz there's no point

in sacrificing again your body in the

long term in the pursuit of whatever

you're doing today and that now brings

us to the first of three hypertrophy

Focus exercises where we get to lean on

the latest research where we know that

stretch is going to be an important

factor when it comes to building muscle

but the exercise of choice here is going

to be the incline dumbbell bench press

what we're really focused on first and

foremost is complimenting the work we've

already done if we've done a flat bench

exercise where we focus on the sternal

head of the PC what do we do for that

clavicular head well an incline dumbbell

press and the reason why we're using

dumbbells is because I want to have the

opportunity to take them to a lower

position than where the barbell would

normally stop us what's there additional

stretch now as far as how far you go

here all the way you take all these sets

to failure guys rather than trying to

estimate what your effort level is in

proximity to failure and maybe coming up

short take it all the way to failure

ensure you have maximum effort and

that's where maximum gains will be the

next exercise up is actually one you

might be surprised to see in a longevity

focused hypertrophy workout but it

actually belongs here and it's mostly

because people don't do it right when

they do it we're talking about a dip and

you can do this either body weight or

weighted but the focus is getting it

right and to avoid this becoming an

orthopedic nightmare you have to do two

things you have to be focused most of

all on the position of your shoulder

blades and you can control that two

separate ways number one don't allow

your shoulders to shrug when you do a

dip keep them down even at the bottom of

the exercise a lot of us sink into our

shoulders rather than keeping them there

and simply lowering our body down

secondly don't let them roll forward

keep them pulled back if the shoulder

blades in place you're going to find the

exercise not only becomes easier on your

shoulders but more effective at building

your chest and we can make this even

better here understanding the benefits

of stretch by relishing that stretch a

little longer and we perform a 1 and a

half rep style dip that means you take

it all the way to the bottom once again

under control come up just halfway and

go back down into that stretch position

again for half a rep and come back all

the way to the top these are grueling

but they're effective and you're going

to find that whether you do a body

weight dip or a weighted dip whatever

repetition range you're normally going

to get to you're going to be cut down

about to a half or 3/4 and that's okay

okay cuz at the end of the day it's the

stimulus that you get and the benefits

you're going to get from the stretch

position that are going to Skyrocket the

gains that you see from this exercise

and that brings us to the third and

final of our hypertrophy focused

exercises and this one again a good

complement to what was already done

because if you look at the exercis we

already did all the pressing and dipping

is not doing anything about adduction

and one of the main functions of the

chest is to adduct the arm across the

body we're going to do that with a cable

crossover but we're going to do it in a

very specific way I call these tension

sets and the 10 comes from the 5 Seconds

is going to take you to do the

concentric portion of the exercise and

the 5 Seconds is going to take you to

lower the weight back down but the goal

again is slow down your repetitions if

you want to gain that you better have

gained control of the muscle you're

trying to build and we do this by going

through this slow motion repetition and

the way you want to use here is your 12

rep max on the exercise knowing that

you're not going to do 12 complete

repetitions with this slow motion

performance of the Reps it's going to

cut that way down maybe to five or six

but guess what you're doing and 10 reps

on the exercise how because when you

reach those end full range of motion

repetitions you're going to crank out

some partial repetitions in the stretch

range of motion of the exercise again

I'm all about the partial repetitions

only though when you've reached failure

in a full range of motion because again

I'm not worried about just hanging out

in the stretch position but getting the

benefits that we know as a PT and also

as a strength coach throughout the full

range of motion of every exercise

remember guys with longevity as the

focus of your workout it's not just the

muscles that you should care about an

isolation but the joints those muscles

cross and also the tendons and ligaments

that attach them that should matter to

you and speaking of longevity I'm not

trying to make your workout longer but

rather more bulletproof and that's why I

need you to do one more exercise for me

and it's a corrective and before you

think oh that's the part that I can skip

I don't need it I'm actually telling you

this is the secret to being able to do

these workouts for years and years to

come and the exercise of choice is going

to be the BAM pull part and we're going

to work your rotator cuff and scapular

muscles and for those of you out there

saying I didn't know I had them that's

exactly why you need to continue to do

these exercises and believe me it's a

small investment of time that's going to

pay huge dividends down the road if you

just invest in it that being said you're

going to just do a couple sets two or

three sets 15 repetitions instead of

thinking of them as two to three sets of

15 think of them instead as 15 sets of

one two to three times there's a big

difference the mindset shows you there

that each rep you do should be with high

intention because if you're trying to

correct a neuromuscular dysfunction that

you have in area of weakness you got to

attack it with Precision do it this way

guys and I promise you're not just going

to see better results from it but again

you're going to fortify yourself to do

these types of workouts for years to

come and so I know a lot of you guys

like to take these workouts to the gym

with you and do them over and over again

so I'm going to make that easy for you

here's a screenshot of the workout

everything I just covered exercise by

exercise and now I've included the sets

and Reps so you can get this right every

single time guys if you like these

workast you want more in the bulletproof

series make sure you do two things

number one you look for the latest video

linked here and also let me know down

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see you soon