Chest Exercise (UPPER and INNER Pecs with 1 Dumbbell)

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have you stopped training specific areas of your chest because someone told you that it’s impossible there’s no saying in the gym that says believe nothing of what you see and even less of what you hear I’ll explain why today what’s up guys jeff cavaliere athleanx. com that old saying in the gym believe none of what you see and even less of what you hear what I’m trying to emphasize here guys there’s a lot of stuff that people say that just simply isn’t true and a lot of us know it because we do things on our own and we see results and we see things happen that sort of rely on what we’ve been told so what I want you to do is start rethinking those that have told you that you cannot target specific areas of your chest and the argument that they’ll use is the chest muscle contracts all or none and it does but you have to acknowledge as we have in one other video that we’ve done that the upper chest actually has a region okay this the the clavicular portion here that is actually separately innervated by a different nerve and it’s capable of a different contraction than the major in the PEC major area of your muscle you know here in the chest so basically we do have a possibility of doing that but beyond that too even within a muscle group because of the different arrangement of fibers in the direction of fibers we have different lines of pull that we can attack it with that will recruit in a different pattern or motor units and different patterns so if you think about that it is possible to work areas like inner test upper chest because we’re able to again upper chest clearly because we have the separate innervation but the inner chest because we’ve got different ways we can attack it so what about that upper chest is there a way we can incorporate an exercise that really targets it using some key principles and I think there is I like to call it the crossover shrug and all you need to do it is a single dumbbell before I even pick up the dumbbell what I want to show to you guys is how do we really activate the upper chest the first thing is we want to get internal rotation of the shoulder so I’ve shown you before internal rotation can happen when the straight arm or it can happen with a bent arm okay these are all internal rotation but if we’re even out here okay I’m extremely rotated when I internally rotate okay just in here like that you can see right here this area of the chest actually gets sort of a line going up these are the colliculus fibers okay just by internally rotating like that you should be able to see a little bit of that activation up to the chest we know that adduction horizontal adduction which is date taking your arm and bringing it across your chest that clearly will activate the chest right we’re contracting it which again side note I always say that’s why it’s much more important to do all of your pressing with a much narrower grip than what people are used to because you simply don’t get that adduction you know yes you can with dumbbells but with a barbell no so you want to be a little bit more narrow so we can get this internal rotation and this adduction at the same time we have a good contraction which is the next key point you have to contract your muscles when you’re trying to get them to girl guys you got to try to make sure that you’re feeling that muscle work and if you aren’t you aren’t going to be getting nearly the results you could if you focused on that so we want contraction we want internal rotation we want horizontal adduction and the third component to really help contract the chest if we have the tube and we’re already through here we can bring this area of the clavicular portion even more together by actually shrugging up at the end okay so we’re taking this this spot you can see it right here between my two fingers and if I do this we’ve shortened it even more so you talk about real peak contraction that’s what you have to do so how do we incorporate that with the dumbbell simple we pick the thing up and we do the same exact thing now the cool thing about this exercise is you will see a difference in what happens to my chest not for even one Rhett one set of this all right so you see what it looks like now basically take this across I’m going to turn the dumbbell in first like this okay then I’m just gonna bring it up in across so just like that okay I’m shrugging and I’m bringing it up and across my body as high as I can and down up and down a peak squeeze at the top just like that you can see at the top here the hole upwards portion of the chest is contracted and that you can see you gotta hear that line upper chest and just a couple more and put it down right there one set as I can track I can contract the left side does it near pop out as much as we have there was just a single set so point beating guys you can clearly attack first of all make a whole chest to track more by actually putting it in its position of peak contraction but beyond that because of the line of pull and incorporating the movements that are necessary to target specific areas of the chest and recruit the fibers in a different manner it’s very important to attacked it from all different angles don’t listen to those guys and say all you need to do is bench press especially the guys that say do them outline there’s a lot more that goes into your chest training if you start approaching your training scientifically alright and that’s what we do at athleanx. com we add science back to strength if you haven’t already guys our complete program added science back to strength to not just get you to be talking bigger in the gym but to be getting bigger and getting better results because you’re working the muscles that where they’re meant to head over to athleanx. com right now and get our 90-day training program and see what it’s like to Train like an athlete and I’ll be your coach every step of the way all right guys coming back here in just a few days leave me a comment try this if you didn’t even need a dumbbell do it put your arm in that position and squeeze and you’ll feel the difference I’ll be back there in a few days [Music]