Chest & Triceps | My Full Week of Training | Day 1 of 7

Summary

In this fitness video, the trainer introduces a detailed weekly workout plan focusing on a push-pull-legs split, repeated twice a week. Despite advocating for a four to six-day training week, the coach caters to those who prefer daily gym sessions. The session emphasizes chest exercises targeting different pec regions with dumbbell bench press, cable press, and dips, followed by triceps work including the kaz press and single-arm cable extensions. The trainer stresses the importance of rest periods and proper form for muscle growth, offering modifications for a customized workout experience.

Takeaways

• 🏋️ The video introduces a new series focused on a detailed weekly workout routine.
• 💪 The speaker follows a 'push pull legs' split, repeating it twice a week for a total of seven days of training.
• 🚫 The speaker acknowledges that training seven days a week is not optimal but provides a template for those who are committed to daily gym sessions.
• 🔄 The ideal muscle-building frequency is suggested to be between four to six days per week, with modifications offered for the seven-day program.
• 📺 The speaker dislikes long YouTube videos that bury the important information, aiming to deliver concise content in this video.
• 🤔 The video emphasizes the importance of training in the 'lengthened position' for muscle growth, exemplified by starting with dumbbell bench press.
• 💥 The speaker advises using explosive movements on the way up and controlled resistance on the way down for exercises like dumbbell bench press.
• 🕒 Rest periods are crucial, especially for intense movements, with a recommendation of at least three to four minutes between sets.
• 🔄 The script covers exercises targeting different parts of the chest, such as the middle fibers in both lengthened and shortened positions.
• 🤸‍♂️ Dips are highlighted as an effective exercise for the costal fibers of the chest when performed with proper form and body positioning.
• 💪 The triceps exercises are also detailed, starting with the 'kaz press' and progressing to cable extensions for a full range of motion.
• 🔄 The video concludes with a promotion of the speaker's training app, which offers detailed weekly workouts and coaching.

Q & A

What is the training program described in the video script?

The training program described is a 'push pull legs' split, which is repeated twice a week, totaling seven days of training. It includes specific days for push exercises, pull exercises, and leg exercises.

Is training seven days a week recommended in the script?

No, the script mentions that training seven days a week is not optimal, but it provides a template for those who are committed to training daily.

What is the ideal frequency of training for muscle building according to the script?

The ideal frequency for muscle building, as suggested in the script, is between four to six days per week.

What modifications are provided for adapting the seven-day program to a four to six-day program?

The script mentions that simple program modifications will be provided to fit the seven-day program into a four to six-day per week mold, but does not detail the specific modifications in the provided transcript.

Why does the trainer prioritize training certain muscles in the lengthened position?

The trainer prioritizes training muscles in the lengthened position because they grow or get a better stimulus for growth when trained in this state, as it provides more tension and challenge to the muscle fibers.

What is the first exercise mentioned in the script and which muscle group does it target?

The first exercise mentioned is the dumbbell bench press, which targets the middle portion of the chest, specifically in its lengthened position.

How should one perform the dumbbell bench press according to the script?

The dumbbell bench press should be performed with explosiveness on the way up and controlled resistance on the way down, maintaining tension throughout the movement. Elbows should be tucked in and a neutral grip should be used for better alignment.

What is the importance of rest periods between sets as mentioned in the script?

Rest periods between sets are crucial for allowing muscles to fully recover, which is essential for recruiting as much muscle as possible in the next set, especially for intense movements like the dumbbell bench press.

What is the recommended minimum rest period for compound movements in the script?

The script recommends a minimum rest period of three to four minutes for compound movements, with four minutes being ideal.

What exercise is used to target the middle fibers of the chest in a shortened position?

The cable press around is used to target the middle fibers of the chest in a shortened position, with an emphasis on tension and contraction at the end of the movement.

How does the script describe the proper form for dips to target the costal fibers of the chest?

For dips, the script suggests facing the torso towards the ground, kicking the hips back, and pressing up to the top with control to effectively target the costal fibers of the chest.

What is the Kaz press and how is it performed according to the script?

The Kaz press is a triceps exercise popularized by Bill Kazmaier. It is performed on a decline bench with the shoulders locked into position, focusing on moving only at the elbows and extending fully while keeping the movement controlled.

What is the final exercise mentioned for targeting the triceps in the script?

The final exercise mentioned for targeting the triceps is a single-arm cable extension performed across the body, focusing on keeping the elbow stable and extending fully to ensure proper triceps engagement.

How can viewers follow the trainer's workouts and plans as described in the script?

Viewers can follow the trainer's workouts and plans through his training app, which provides exact weekly workouts in detail, or by signing up through the website myliftfitness.com and using the app for following the plan or as a reference for constructing their own workouts.

Outlines

00:00

💪 Introducing the Push Pull Legs Training Program

This paragraph introduces a new series focused on a detailed full-week training regimen. The speaker outlines a 'push pull legs' split, which is repeated twice a week, totaling seven days of training. Although not optimal, this program is designed for those who are committed to frequent gym visits. The speaker also mentions providing modifications for those who prefer a four to six-day training week. The video promises to avoid excessive talking and get straight to the point, starting with the dumbbell bench press as the first exercise, which targets the chest muscles in a lengthened position for optimal growth. The importance of rest periods is emphasized, with a recommendation of at least three to five minutes between sets for compound movements like this one.

05:15

🏋️‍♂️ Targeting Chest and Triceps with Specific Exercises

The second paragraph delves into the specifics of chest and triceps exercises within the training program. It starts with targeting the middle and lower fibers of the pectoral muscles, using dips with a focus on the descent and pressing motion. The paragraph then moves on to triceps exercises, beginning with the 'kaz press', a movement popularized by Bill Kazmaier, which emphasizes the triceps by using a decline bench and a specific arm position. The explanation includes tips for maintaining proper form and engagement of the abs for stability. The final triceps exercise mentioned is the single-arm cable extension, which targets the triceps in a fully shortened position, with a focus on control and tension throughout the movement.

10:15

📱 Training App Invitation and Conclusion

The final paragraph serves as an invitation for viewers to join the speaker's training app, where they can access detailed weekly workouts and either follow the plan as written or use it as a reference for their own training. The app is positioned as a comprehensive tool that takes care of the planning, allowing users to focus solely on their workouts. The paragraph concludes by encouraging viewers to sign up through the provided website and start their training journey with the community within the app.

Keywords

💡Push Pull Legs Split

The 'Push Pull Legs Split' is a workout routine that categorizes exercises into three groups: push (focusing on chest, shoulders, and triceps), pull (focusing on back and biceps), and leg exercises. In the video, this split is used as the basis for the training program, with the push day emphasizing chest and triceps, and the pull day focusing on the back and biceps. The script mentions that the routine is repeated twice a week, indicating a high-volume training approach.

💡Training Intensity

Training intensity refers to the amount of effort put into a workout. In the script, the speaker emphasizes the importance of training with high intensity, particularly for exercises like the dumbbell bench press, where they rest for at least three and a half to four minutes between sets to maximize muscle recruitment and effort.

💡Dumbbell Bench Press

The dumbbell bench press is a compound exercise targeting the chest muscles, specifically the pectoral muscles. The script describes it as a movement that should be performed with explosiveness on the way up and controlled resistance on the way down, with a focus on maintaining tension and a neutral grip to align the arm and pec fibers properly.

💡Cable Press

The cable press is an exercise that targets the chest muscles, particularly focusing on the middle fibers in a shortened position. The script details the execution of this movement with the body angled and pressing around to emphasize the tension in the chest at the end of the range of motion.

💡Dips

Dips are a bodyweight exercise primarily targeting the triceps but can also engage the chest muscles, especially the lower sternocostal fibers when performed with the hips kicked back and the torso facing the ground, as described in the script.

💡Kaz Press

The 'Kaz Press' is named after Bill Kazmaier, a former world's strongest man, and is an exercise that heavily involves the triceps. The script describes how to perform it on a decline bench, emphasizing the importance of locking the shoulders and moving only at the elbows to isolate the triceps.

💡Tricep Rope Extension

The tricep rope extension is an exercise that targets the triceps in a fully shortened position. The script mentions performing it with a single arm and across the body to align with the triceps fibers, emphasizing the importance of stability and control during the movement.

💡Rest Periods

Rest periods are the intervals between sets in a workout. The script stresses the significance of having adequate rest periods, particularly for compound movements like the dumbbell bench press, suggesting at least three to five minutes to ensure full muscle recovery and maximize performance in the next set.

💡Muscle Recruitment

Muscle recruitment refers to the process of activating and using muscle fibers during an exercise. The script mentions that rest periods are crucial for maximizing muscle recruitment, as they allow the muscles to recover sufficiently to perform at their best in the subsequent set.

💡Isometric Contraction

An isometric contraction is a type of muscle contraction where the muscle generates force without changing its length. The script describes holding the end range of motion for about one second in the cable press as an example of an isometric contraction, which helps to increase tension in the targeted muscle.

💡Training App

The 'Training App' mentioned in the script is a tool that the speaker uses to provide weekly workout plans and coaching. It allows users to follow the speaker's exact workout routines or use them as a reference to construct their own workouts, aiming to facilitate and enhance the training experience.

Highlights

Introduction to a new series outlining a full week of training with a detailed push-pull-legs split routine.

Training seven days per week is not optimal but the template provided is for those who are gym-addicted and hard-headed.

Ideal muscle building training frequency is suggested to be between four to six days per week.

Simple program modifications will be provided to fit a four to six day a week training mold.

The frustration with long YouTube videos filled with irrelevant information is discussed.

Starting the workout with dumbbell bench press targeting the middle portion of the chest in a lengthened position.

Explosive movement upwards with dumbbell bench press and controlled resistance on the way down.

Importance of resting long enough between sets for intensive movements like dumbbell bench press.

Cable press targeting the middle fibers of the chest in a shortened position with tension emphasis.

Dips exercise focusing on the costal fibers of the pectoral muscles with a slow negative and powerful press.

The difference between traditional dips and those focusing on pectoral muscles by adjusting torso orientation.

Skipping the upper clavicular head of the chest in this session to focus on it in the second chest day of the week.

Introduction to the 'kaz press', a triceps exercise popularized by Bill Kazmaier, emphasizing elbow movement.

Technique for performing the kaz press with proper body positioning and stability.

Rope press for triceps training with focus on keeping the rib cage tucked and engaging the abs.

Single-arm cable extension for the fully shortened triceps position with emphasis on stability and form.

Final thoughts on the training session, chest and triceps workout, and a teaser for the next chest and tricep day.

Invitation to join the trainer's app for detailed weekly workouts and coaching.

Transcripts

[Music]

what's going on guys so this is a new

series that i'm starting a full week of

my training laid out for you every

single thing that i do with great detail

and i'm gonna coach you through the

entire process now i run what's known as

a push pull legs split you have a push

day a pole day and a leg day and you

repeat it twice throughout the week i

train seven days per week now is that

optimal no it's not y'all probably

shouldn't be in the gym seven days per

week but i know some of you guys are

hard-headed like me and addicted to the

gym so this is at least an intelligently

laid out template for you to follow

that'll allow you to make progress

you're not gonna feel like death now

ideally if you wanna build muscle you

should probably be training anywhere

between four and maybe six days per week

don't worry i'll provide you with some

very simple program modifications to

help this seven day week program fit

that four to six day a week program mold

it's really simple now i don't watch a

whole lot of youtube but i do know one

thing i hate youtube videos that go on

for forever you don't even know the guy

he's talking about stuff you don't even

care about you have to wade through all

this crap information in order to find

out what you do care about

then you just get annoyed and frustrated

and click on a shorter video this is

already going on a little longer than i

like so let's get to it

okay so we're starting off with dumbbell

bench press and this is such a great

movement obviously for the middle

portion of the chest this is going to

target the chest in its lengthened

position meaning the press is most

difficult down here to sort of the

mid-range and as you get up past the

mid-range it gets a little bit easier

muscles typically grow or

get a best a better

stimulus for growth when they're trained

in the lengthened position so that's why

i like to prioritize those in my

training first so we're gonna start off

with the dumbbell bench gradually

working up set by set until we get to a

weight

that really challenges us

at about eight repetitions from there

we're gonna go up so that we're limited

to just six repetitions by the final set

so what i'm doing is i'm trying to move

the weight

upward with explosiveness a to b as

quickly as i can and on the way down i'm

like actively contracting and resisting

the weight down so there's at least some

control

in the movement you don't ever want to

let the weight just go

okay you're going to lose the tension

try keeping your elbows tucked in a

little bit more right here a neutral

grip dumbbell bench if you will that's

going to be better for lining up

the arm and pec fibers so that the pecs

are actually pressing the weight up

so there's one final note and this is

super important i cannot express you how

important resting long enough between

your sets is for this this is my

probably my most intense movement of the

day that's why i'm leading off with it

i'm resting at least three and a half to

four minutes between each set because

each set that i do

i want to recruit as much muscle as i

possibly can

and that's going to happen when the

muscle is actually being pushed as hard

as it can be pushed or really close to

it you're going to be able to do that

better if you give your chance your

muscles a chance to fully recover

between each set so don't be doing

60 second rest periods even 90 second

rest periods for a movement like this

is not enough for compound movement my

general rule of thumb three minutes at

least four to five minutes is probably

best you might not have to do five

minutes but four

is golden when you do isolations single

joint movements you may be able to get

away with 90 seconds two minutes or so

shorter rest periods is okay but just

keep that in mind don't short your rest

so we're done with the dumbbell bench

press which again targeted the middle

fibers of the chest more in the

lengthened position so now we're going

to target the middle fibers of the chest

in the more shortened position which

means it has got the most tension and is

the most difficult at the very end of

the movement so we're going to do what's

known as a cable press around i'm doing

it on this instead of just standing like

in front of a cable machine because this

will help me provide a little bit of

stability i get to rest my hips up into

the machine itself plant myself here

nice wide stance

here and i press

just like that now notice my body is

sort of angled a little bit this way not

here okay not forward but a little bit

like a 30 degree angle so here i'm

pressing around trying to push

the heel of my hand as far away from me

and across my body as i possibly can and

place the tension right here you'll

notice

big contraction here you can see i'm

gonna be holding the very end range of

motion for about one second just own

that position

know that i'm there

have the tension on the shortened

position for a little bit longer kind of

an isometric contraction and yeah

okay so that does it for the middle

portions um the sterno fibers of the

pecs here

we're gonna be moving to the costal

fibers the sternocostal fibers down here

what we're gonna be doing for that are

dips with a nice slow controlled

negative and a powerful press to the top

so if you want this to really be focused

on the pets

you want to face your chest your torso

to the ground itself i'll show you how a

lot of times you'll do dips just like

this right that's fine really going to

involve a lot of the shoulder and the

triceps but if you kick your hips

back like this

and then face your torso to the ground

you see the difference here

to there

pressing up to the top completely

different ball game that's going to do

it as far as the two fiber orientations

of the pecs that we're working on today

the middle and the lower we're not

really focused on the upper clavicular

head of the chest today that's because

on the second day of the week i focus in

more on this region of the chest this is

going to hit us really hard and it's

going to lead us into the triceps

[Music]

is

[Music]

so now what we're going to do

is our first triceps exercise it's

called a kaz press popularized by the

strongest man in the world at the time

bill casmire you can load this up with a

good amount of weight and perform it on

a decline bench locking your shoulders

into position

and just imagine that you're moving

about the elbow so it's just like this

a little movement right here almost all

the way down to the chest elbows out to

the side everything like it's locked

into position here and just extended

[Music]

ropes right here

what we're gonna do

is pop the middle of your back up on the

top of the bench for some good stability

and what i like to think of doing is

keeping my rib cage kind of tucked down

engaging my abs not being all up here

tucked down with your elbows allowed to

flare out your elbows don't have to be

in here when you're training your

triceps they can flare out at about a 30

degree angle as you extend and be just

fine

it's called scaption

at about 30 degree angle is where

everything lines up

very nicely with the shoulder blades

everything's going to be nice and happy

triceps are going to be in alignment

shoulders are going to feel good so

don't try to unnaturally keep everything

tucked into here it's all right

up

and control down for one or two seconds

up nice and powerful

[Music]

you can do this standing if you don't

want to haul over a bench like this

which can be a pain in the butt

especially in a crowded gym you can do

it standing however i usually just do

this out of convenience it's just not

quite as stable and i have to focus on

controlling my entire body i got to

worry about all this stuff down here

that's going on versus just being able

to sit down

keep everything nice and stable and

focus on the triceps themselves final

exercise turning the triceps in the

fully shortened position

i'm going to be doing a single arm cable

extension

kind of across the body a little bit see

the cables coming across my body at

about a 30 to 45 degree angle this way

it's going to line up well with the

fibers of the triceps and the scapula

everything in line this way i'm thinking

about keeping my elbow perfectly stable

right at my side protecting my armpit

right here that's a good cue like you're

smashing everything right here and

extending all the way down

as far as you possibly can boom just

like this i'm doing eight to twelve

repetitions

pushing down as quickly as i can under

control with good form

holding the bottom for one second in

that fully contracted position and then

resisting up for about two

maybe three seconds really feeling that

resistance on the way up

[Music]

[Music]

[Music]

okay guys that's it for this training

session chest and triceps taking care of

hope you all got some value out of this

some new movements and a better

understanding of how to target each area

of the chest and maybe some rhyme and

reason this chest day is going to pair

up very nicely with the second chest and

tricep day that we have later in this

series stay tuned for that catch y'all

later

train alongside me in my training app

where i provide all of my exact weekly

workouts in immense detail you can

follow this plan exactly as it's written

or you can do what some people do and

just use it as a reference to help

construct their own workouts however you

choose to use it my workouts and

coaching are going to be there for you i

take care of the planning all you have

to do is show up all of us on the app

put in the work every week and we'd love

to have you be a part of it so if you'd

like to join us sign up through the

website

myliftfitness.com it'll walk you through

the process of setting up your profile

and then you'll be able to log in

through the app