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00:00Now you're going to learn about how to develop your chest and your triceps.
00:10You're going to get the best exercises that will accomplish that.
00:15My champions will take you step-by-step exactly how to use the double joint exercises to develop
00:22mass into your chest and into your triceps, and also the single joint exercises that will
00:29put shape, definition into the chest and into the triceps to fill out your arms and broaden
00:36your chest.
00:37Put them to work for you with enthusiasm and with belief that you're going to accomplish
00:42this.
00:59One of the functions of the chest muscle is to pull the arm across the body so that the
01:04shoulder extends forward and you have the opposition in the back muscle.
01:09Now the pectoral muscle is unique in that it attaches with a single attachment at the
01:15shoulder, but then has several different attachments along the interior of the rib cage.
01:21So what we need to do is develop a unique formulation for developing all the different
01:26angles of the chest.
01:28Since the ideal angles for any body part to be worked from are when the origin and insertion
01:33are in line, we're going to have to develop a full spectrum of different angles to be
01:37able to work the chest effectively.
01:40Because of the number of attachments up and down the middle of the chest, the chest has
01:44to be worked from incline positions, flat positions, and decline positions in order
01:49to achieve a full and even development.
01:52The pectoralis major is a thick fan-shaped muscle with an extensive origin from the center
01:56of the clavicle, the sternum, and as far down as the 6th or 7th rib, and which inserts
02:01into the humerus.
02:02It flexes, abducts, and rotates the arm and the shoulder medially.
02:07The basic mass and strength building movements for the chest are all some sort of press where
02:12the weight is pushed away from the body by using the pecs, the front delts, and the triceps.
02:18The basic mistake we often see in the gym when it comes to training chest is that there's
02:22too much pressing of the arms and not enough work from the pecs themselves.
02:26To properly develop the chest, the shoulders have to go forward from a backward shrunk
02:31position to where the pecs are squeezed to the point of full contraction.
02:35If the shoulders don't go forward, then the pecs aren't worked directly.
02:52The flat barbell bench press has always been one of the most popular of upper body exercises
03:09because it not only develops the pectoral muscles, but the triceps and the front deltoids
03:14as well.
03:15However, because so many different muscles are involved, when you do bench presses, be
03:20sure to use a wide enough grip to bring the pectorals fully into play.
03:24A narrow grip forces the triceps to do a disproportionate amount of the work, as we'll see later.
03:31Bring the bar down deliberately and under full control.
03:34The negative or eccentric part of the rep is as important as the concentric or positive
03:39lifting part of the movement.
03:41Lower the bar to the middle of the chest, not too far up toward the neck, stop, then
03:47press it back up to full lockout position, feeling the shoulders pressing forward and
03:52the chest muscles contracting.
03:54If you lift just with your arms with this exercise, you'll never get the kind of chest
03:59development you're looking for.
04:13Bringing the bar to a full stop at the bottom is important.
04:17When you bounce the weight off your chest, you risk injury and take away from the difficulty
04:21of the exercise.
04:23So if you want full intensity from the bench press, lower the bar to the chest and come
04:27to a full stop before pressing it up again.
04:32When you're doing the bench press, be sure to control the bar, the speed at which it
04:35comes up and down, and how far down you're going.
04:39You don't want that bar to push your body backwards where your chest is being over-expanded
04:43and your arms are being pushed to the sides and you're feeling this tearing sensation
04:47in the pec-deck area.
04:48You'll see a lot of guys bench pressing, they just bounce the weight and jerk it back up.
04:54Always keep it smooth.
04:55That downward motion is just as important as pushing it up.
04:59It's just as important because it stresses strength and muscular definition in the muscle.
05:12Dumbbell presses have the advantage of allowing each side of the body to work independently
05:16so that both pecs are forced to work at full intensity.
05:20Pressing with dumbbells enables the stabilizer muscles around the shoulder to become stronger
05:25as well.
05:26However, it's more difficult to balance and control dumbbells than it is a barbell, so
05:32you need to concentrate on lifting smoothly, deliberately, and under full control at all
05:38times.
05:44When you press the dumbbells, don't press them directly straight up and down, which
05:48involves too much triceps and not enough chest.
05:51Instead, lift and lower them in a slight arc, with the dumbbells moving outward on the way
05:56down and coming back in toward one another on the way up.
06:00Not as much as with a flying exercise, but somewhat of the same movement.
06:04This gives you a fuller and more complete contraction of the chest muscles than can
06:08generally be achieved when your hands are locked in place holding onto a barbell.
06:22Dips are actually a form of decline press and develop the lower part of the pectoral
06:26muscles as would a decline barbell or dumbbell press.
06:30However, decline presses tend to be more effective as a mass and strength exercise, while dips
06:36are more of a full-range detail and definition movement.
06:42Doing dips, the further forward you lean, the more you're going to involve the pectorals.
06:47When you do dips with your body in a more straight up and down position, as demonstrated
06:52here for example, you tend to work more triceps than chest, which is a good arm exercise but
06:57not very beneficial to pectoral development.
07:00With dips, the lower you go, the more intense the movement.
07:03But never drop down so low that you overstretch the muscles, tendons and ligaments involved
07:08and increase your risk of injury.
07:23Doing a barbell bench press on an incline changes the angle of effort of the pectorals.
07:28It puts greater stress on the upper area of the chest.
07:41Incline presses are done exactly like flat bench barbell presses, except for two things.
07:47One, when you press on an incline, you generally can't lift as much weight as you can doing
07:52a flat bench press, so you'll have to adjust the weight accordingly.
07:56And two, you'll find it a little more difficult to balance and control the bar working at
08:00this angle, which means you need to concentrate even harder on using proper technique.
08:06So be sure to bring the bar down slowly and under full control and come to a complete
08:10stop at the bottom before pressing the bar back up to the starting position.
08:39Incline dumbbell presses are another mass and strength exercise for the upper pectorals.
08:54As with the incline barbell presses, you'll need to do the movement with somewhat less
08:58weight than you would on a flat bench.
09:01Controlling and balancing the weight requires total concentration.
09:16As with flat dumbbell presses, don't press the weight too straight up and down with a
09:20lot of triceps effort.
09:22Make sure the dumbbells move in a slight arc to help take the arms out of the exercise
09:27and make the pectorals do as much of the work as possible.
09:45The basic isolation exercise for chest is going to be a fly type of movement.
09:50Now a fly type movement is going to bring the arm across the body in an arc.
09:55Basically it's going to be working with one joint.
09:57The shoulder joint is going to be rotating.
09:59It's important on fly type movements to keep the arms slightly bent and locked in position.
10:05And basically the arm is going to be moving at an arc, allowing for a stretch, and the
10:09contraction point is going to be bringing the weight up to the top and squeezing the
10:14pectoral muscle.
10:15A common mistake that a lot of bodybuilders make when they're doing flying type exercises
10:19is trying to go too heavy.
10:21Flies for the most part are generally an isolation exercise and not really a mass building exercise.
10:26In fact, I've seen a lot of world champion bodybuilders go into the gym and just use
10:31like a 25 or 30 pound dumbbell and really isolate the muscle and learn how to feel the
10:36muscle effectively.
10:37One of the things that can happen when you do a fly too heavy is that you can strain
10:43or tear a pec insertion or a bicep muscle, so you want to be really careful to isolate
10:48the muscle and really learn how to feel it.
11:17The best way to describe a pectoral fly movement is as a big hug.
11:22You hold the weight overhead, palms facing inward, you bend your arms slightly, and then
11:27try to keep your elbows at about this same angle throughout the exercise.
11:32You don't want a lot of bending and straightening of the arms, which involves triceps effort.
11:36Instead, you want to lower the weights in a wide arc, feeling the chest muscle stretch,
11:42and then bring them up in the same arc, squeezing the pecs together as if you're giving somebody
11:47a big bear hug.
11:53As with dumbbell presses, you can do dumbbell flies on a flat, an incline, or decline bench,
11:59depending on whether you want to focus your training on the middle, upper, or lower area
12:03of the pectorals.
12:04Remember, flies are an isolation exercise, not one designed primarily for building strength
12:10and mass, so keep your weights moderate and develop the intensity you need by very strict
12:15technique.
12:16Full range of motion, focus and concentration, keeping the mind in the muscle, and training
12:21to momentary muscular failure in each set.
12:29When you're doing chest flies off the bench, make sure you don't go beyond that 180 degree
12:34angle.
12:35Don't go down even further, because what you begin to do is tear and stretch the tissue
12:39in the muscle joint at the pec deck area.
12:42This can contribute to creating stretch marks on your body, as well as damaging that joint
12:46ligament system.
12:47Many people ask me, is there a difference between the way I train and between a man's
12:52training?
12:53And I say, yeah, of course, very few men I know can bench press 315 pounds.
13:11After rowing exercises, cable crossovers are probably the movement most often done
13:34incorrectly in the gym.
13:37Bodybuilders frequently make the mistake of bending and straightening their arms during
13:40the movement, which takes away from the isolation of the pectorals.
13:44They also bring the arms down too much toward their sides, which allows the lats to come
13:49into play.
13:54Instead, when you do crossovers, you want to feel the chest stretch and contract just
14:03as it does with the dumbbell flies.
14:05So you need to develop the same hugging movement, with your shoulders shrugging all the way
14:09back, then coming together in the front to create maximum chest contraction.
14:30You work the upper, lower, or middle of the chest with this exercise, depending on how
14:35far you bend forward and at what angle you bring your hands together.
14:38You can choose the angle that suits you best, but be sure not to drop your elbows too far
14:43down toward your sides, so that your lats become involved in this exercise.
14:48So isolate the pecs as much as possible and keep muscles like the lats and triceps out
14:53of this exercise.
15:05The pec deck allows you to perform a kind of machine flying movement.
15:10When you train your chest using a pec deck, you're able to work with very strict isolation
15:15as well as through a very long range of motion, so this is a great exercise for achieving
15:21the maximum of muscular detail and definition.
15:26Therefore, to get the most from this machine, you should use a pec deck primarily for lower
15:34stress, lighter weight, and higher rep training.
15:39Instead of heavy resistance, concentrate on strict technique.
15:43Stretch as far back as you can without discomfort, then bring your arms together and squeeze
15:48the pecs at the top of the movement to achieve a maximum peak contraction.
16:10Not using too much weight is very important.
16:13Adding too many plates to the stack when you train on a pec deck simply puts too much stress
16:17on the shoulder joint and the muscles involved and really doesn't give you any added benefit
16:22in return.
16:29Chest Routine Number 1 Barbell Bench Press
16:354 sets of 10 reps
16:48Inclined Dumbbell Press
16:524 sets of 10 reps
17:01Flat or Inclined Dumbbell Fly
17:064 sets of 10 to 12 reps
17:15Table Crossovers
17:204 sets of 10 to 12 reps
17:28Chest Routine Number 2
17:33Inclined Barbell Press
17:384 sets of 10 reps
17:46Flat Bench Dumbbell Press
17:524 sets of 10 reps
18:00Dips
18:044 sets of 10 reps
18:12Pec Deck Fly
18:174 sets of 10 to 12 reps
18:34The function of the triceps is simply to straighten the arm.
18:38The triceps are a three-head muscle lying at the back of the upper arm that originates
18:45at the shoulder and inserts in the forearm below the elbow and work in opposition to
18:51the biceps.
18:53The triceps brachii is a three-head muscle that is situated on the dorsal aspect of the
18:58upper arm.
18:59It extends the forearm.
19:00The long head of the triceps extends and abducts the arm.
19:31Pronation
19:36Pronation plays an important part in triceps exercise routines.
19:41Just as the biceps movement twists the wrist in one direction, that's called supination,
19:46the triceps movement twists the arm in the other direction, or pronation.
19:51This twisting movement should be included in at least one exercise in your triceps routine.
19:59Training the long head of the triceps is also an important part of the routine.
20:03The long head is fully extended when you're in a position with your elbow raised.
20:08You can feel the increase in tension down the back of the arm.
20:13Therefore, you need to do at least one exercise in your triceps routine that works the arm
20:18in this position.
20:29Barbell Press
20:40As we learned earlier, how a barbell press affects your muscles depends a lot on how
20:45you hold the bar.
20:46Hold it with a wide grip and the pectorals do most of the work.
20:50Holding the bar with a close grip, on the other hand, forces the arms to work through
20:55a much longer range of motion while the length of the chest contraction is shortened.
20:59This turns the press into a triceps rather than a pectoral exercise.
21:04Along with dips done with the body in an upright position, close grip barbell presses are a
21:09primary mass and strength building exercise for developing the triceps.
21:14Using a smith machine
21:19Using a smith machine has many of the advantages of training with a barbell without some of
21:24the disadvantages, which makes close grip presses on a smith machine an attractive alternative
21:29for close grip barbell presses.
21:31For example, the fact that you don't have to balance and control the bar to the same
21:36degree allows you to keep your hands even closer together than when doing the exercise
21:42with a free weight, but you're still lifting against the force of gravity, which gives
21:46you the greatest response and adaptation from the muscles.
21:50So the result is the ability to achieve the maximum amount of isolation in your triceps
21:54training, along with the strongest contraction of the muscles, and these two elements add
22:00up to the utmost of intensity in your triceps training.
22:05Bench dips
22:09Bench dips are a kind of a paradox, a pressing movement done with the isolation and strictness
22:14of an extension exercise.
22:16As with parallel bar dips, the lower you go in this movement, the more intensity you generate.
22:22As a matter of fact, bench dips tend to be very popular with women, many of whom lack
22:27the upper body strength to do parallel bar dips when they first start training.
22:33But you do need to exercise proper care with this movement.
22:36Never drop down so far that you risk overstretching the muscles, tendons and ligaments, and incurring
22:42an injury.
22:43Keep the movement smooth, steady, and under full control at all times.
22:49For maximum development of the triceps, try alternating bench dips with upright parallel
22:54bar dips in your individual arm training routine.
23:03Elbow joint
23:25What differentiates an extension movement from a press is that only the elbow joint
23:30is involved.
23:31The extensions don't involve the shoulder.
23:33The elbows are kept steady throughout the exercise, and the weight moves up and down
23:38in an arc, with the elbows as a fixed pivot point.
23:46Doing lying triceps extensions, also called a French press, most bodybuilders prefer using
23:52an easy curl bar, although you can use a straight bar and get excellent results as well.
23:57Whether you bring the bar down to your forehead or down past the top of your head is also
24:02largely a matter of personal preference and individual proportion.
24:11Just remember that with any extension movement, you should concentrate on feeling the triceps
24:16lengthen and stretch at the bottom of the movement, and you should experience a complete
24:20peak contraction, with the triceps fully contracted at the top.
24:24Strict technique and full range of motion are the keys to success with triceps extensions.
24:33Work those triceps. Work for balance and symmetry throughout your body.
24:38Well, beginners should always learn, first and foremost, how to do the exercise correctly.
24:45I believe in basic exercises, and I believe in a strict, full movement. I think the most
24:51important part of the training is to do the exercise very strict and over the full movement.
25:04Standing triceps extensions are a variation of lying triceps extensions, and they are
25:09done basically the same way. One significant difference, however, is that doing extensions
25:14in this standing position, your elbows are positioned further back, which creates an
25:19extra tension in the long head of the three-headed triceps muscle, forcing it to contract that
25:24much more intensely during the movement.
25:30An advantage of using dumbbells in many exercises is the ability to work each side of the body
25:35independently and with greater isolation, and this is particularly true of dumbbell
25:40triceps extensions. However, another advantage of doing extensions with dumbbells is lengthening
25:45range of motion. Notice that the weight is not lowered directly to the rear. Instead,
25:50it comes in behind the back of the head and down to the top of the spine until the triceps
25:55are fully stretched and extended. To achieve this range of motion safely, be sure to use
26:00a light enough weight for this movement so that you can really stretch the triceps as
26:04far as possible, because that's the key to getting the maximum benefit from this particular exercise.
26:16To make kickbacks an effective extension movement, remember what extension exercises are all
26:21about. Be sure to keep the elbow as steady as possible so that the weight moves forward
26:26and back in an arc, with the elbow as a fixed pivot point.
26:31Extend the weight. Don't lift it up and back with the shoulder.
26:46Triceps press-downs are probably the most popular cable triceps exercise.
27:09Again, the key here is whether or not the elbows are used as fixed pivot points, or
27:14whether you let your shoulders become involved, whether you tend to bend forward from the
27:18waist during the movement to help push the weight. Both of these techniques turn the
27:23exercise into more of a press rather than an extension, which it's not supposed to
27:28be, in spite of its name.
27:36With dumbbell extensions, maximum intensity involves stretching the triceps as much as
27:41possible. With the cable press-downs, the extension position is important, but what
27:46you should really concentrate on is a full and total contraction at the bottom of the
27:51movement.
27:56Lock your arms out, crunch the triceps muscles, and work to feel as strong a peak contraction
28:03as possible with every single rep.
28:12For maximum intensity dueling cable triceps, the weight isn't as important as the burn.
28:18When you're working at the level of maximum effort, after a couple of sets, your triceps
28:23will feel like they're on fire because of heavy lactic acid buildup in the muscles.
28:29You'll find a variety of machines in most gyms you can use for triceps training.
28:47What they offer is strictness, isolation, and full range of motion.
28:53For maximum benefit, stay with lighter weights and higher repetition sets. Train for quality
29:05using triceps machines rather than mass, strength, or power.
29:23Triceps routine number one. Close grip barbell press. Four sets of ten reps.
29:54One arm triceps extension. Four sets of ten to twelve reps.
30:04Table press down. Four sets of ten to twelve reps.
30:19Triceps routine number two. Bench dips. Four sets of ten to twelve reps.
30:40Barbell triceps extension. Four sets of ten to twelve reps.
30:55Machine extension. Four sets of ten to twelve reps.
31:08Now that you know the best exercises for developing your chest and your triceps, put it to work for you.
31:16Give it all you've got and you'll be amazed within thirty days what you will accomplish.
31:23In the next tape, there's thirty of the best exercises my champions will show you how to develop
31:29broader and thicker shoulders as well as how to strengthen and develop every single muscle in your legs.
31:41You've got to want it from within because we sitting here cannot go inside of your living room and say,
31:46you know Jane, you've got to get your butt off that couch and do something about it. You've got to want it from within.
31:54Bodybuilding in general is a great overall form of physical education. I myself, as a professional,
32:00took me a long time to achieve what I wanted to achieve. I mean, not everybody who starts bodybuilding is going to be a professional.
32:06It's a very difficult sport. It takes a lot of time. But you can, through bodybuilding, change your body to what you specifically want it to be.
32:13If you want to be a pro, then you have to train like a pro. If you want to look better, bodybuilding will do it.
32:19Don't listen to other people. Just follow your heart. Just go for it. Do what you want to do.
32:25You can achieve anything you want. You know, you just have to go for it.
32:29You can start off just wanting to get in shape. But eventually, I'm telling you, it's a very addictive sport.
32:33And you will become more and more involved. And as you do that, the more progress you'll see
32:38and the more appreciation you'll have for top-notch bodybuilders.
32:41Just remember that only the strong survive. So you have to stay strong. You have to train hard.
32:47Go in the gym. Train like there's no tomorrow. Let absolutely nothing stop you from reaching your goal.
32:53And make every single rep count.
32:56One of the main things that made me get a lot of intensity in the workout was that when I got to the gym,
33:02I wasn't a big person like a lot of people. And I wanted to be the strongest, no matter what.
33:07So my goal was when I grab a weight, I immediately use all my concentration I could and do everything intense.
33:15And I developed that slowly that my intensity came automatic as years went by.
33:21And I think that helped me to become stronger and really become a champion.
33:27Bodybuilding can have a positive effect on anybody's life.
33:31It can help you lose weight and give you more confidence and change your physical appearance, which is good for you mentally.
33:40It can be good for anybody.
33:42When I first started powerlifting, I always wanted to bodybuild, but I didn't feel that I had the genetics for it.
33:49And as I started to train harder and harder and push myself farther, I started to see results.
33:57I said, hey, this can work.
33:59I think the definition that I would come up with for what quality workout techniques are
34:05is going in and spending the minimum amount of time in the gym possible and achieving the maximum amount of results possible.
34:14Be with people who are confident. Be with people who are positive.
34:18Don't be with skeptics. Don't be with doubters.
34:21Be with people who say to you, this can work, this does work, this has worked, and will work for you.
34:29Be with people who say to you, this can work, this has worked, and will work for you.