Auto news on Youtube Feb 10 2019

hey guys Justin St Paul here with Fit Media Chanel and today we're going to

be training chest

so we're gonna take you through a nice big high-volume chest workout we're gonna

start a little bit heavy and then get progressively lighter and higher reps as

you go through the workout

so first up we have good old flat bench

as you can see here my hands aren't super wide

they're just about shoulder width or little bit wider

so we're starting off with a big compound move

so obviously we want to try and maintain good form we want to keep that tension

predominately on the chest

obviously we're going a little bit heavier cos we're only going up to six reps

so form may suffer a little bit but try focus on keeping those elbows in, lats

engaged, scapula back and pressing through that chest bringing those elbows

together so we really concentrate on the shortening that chest

big compound moves to begin with and then as we progress through the workout

we're going to isolate and go a little bit lighter and increase the rep range

so then we move into incline dumbbell press, again another big compound move

just slightly gone into a very small incline just the bias a little bit more

than upper PEC fibers. again we're concentrating on the same form we're

thinking about bringing those elbows together which is how we're shorten

those PEC muscles keeping the shoulder blades down and back, lats engaged and

pressing up towards the ceiling but bringing those elbows together

we then move into a little bit of an isolation exercise we've increased the

reps again here, so obviously we're just training your chest here, when we do the

press movements we get a little bit of tricep involvement whereas here we're

totally excluding the tricep, predominantly attack in that chest now

so we're shortening again through the pec fibers of concentrating on bringing

those elbows together, so we're then moving on to a superset which is

predominantly aimed at targeting the lower PEC fibers so we're actually doing

a dip exercise here, usually I would do this free weight but the only option we have

is the machine. what I would try to normally do is lean far for ward so

it biased the chest a little bit more, little less triceps

let the elbows come back and press through bringing again those elbows

together at the bottom, and then we're jumping straight up and going into a

standing decline fly. so this is a standing position but again same

principles we're thinking about bringing those elbows together, trying not to curl

the handles together, just concentrating on elbows together too short on that PEC

muscle and obviously we're in a decline pattern so we're moving down which is

gonna bias a little bit more on the lower PEC fibers

obviously I put the handles at the top here so I'm leaning a tiny little bit

forward and now we're just coming down at about 45 degrees so we really want to

concentrate on squeezing this one again we're not going particularly heavy

obviously it's a super set as well and we're a little bit fatigued, so we really

want to focus on that mind-muscle connection with the chest and getting a

really good contraction and squeeze here

so then we're actually going back into a press this one is on the machine

so it's not a free weight so we can really concentrate a little bit more on

focusing on that chest muscle

obviously we're in a fixed movement path here so we can really concentrate on

that chest contracting so then we're finishing up with a bit of a cable front

raise

we're focusing on actually bringing a handle across the body to really

shorted those pec fibres, rather than just straight up. so we're doing this

unilaterally so one side at a time again it's just so we can really focus on that

squeeze. so what you can do is move further away from the cable change the

cable height or actually lean away from the cable to then really think about

bringing that elbow across the body and really squeeze in that chest this is

another one we keep fairly light and we're doing a slightly higher rep range

really focusing on that squeeze there. so I hope you enjoy the workout guys

give it a try and let us know how you get on and we'll see you next time