HOME CHEST WORKOUT MYTHS II - The Flat Bench “INCLINE” PRESS!

More Home Chest Workouts: http://athleanx.com/x/bigupperchest

what did we ruffle some feathers last week we’re going to revisit that point last week about the chest fly fallacy and I’m going to show you how to apply again some muscle physiology to show how you can actually train your upper chest without an incline bench it’s cool young Reese [Music] shoulder here all these fibers I get you know get ACC what’s up guys Jeff Cavalier aex. com and as I pointed out here yes we did ruffle some feathers last week when I kind of uh addressed the chest fly now I think we got a little bit off track some people thinking that I said that the chest fly didn’t work the chest that’s not what I said guys what I said was that people do the chest fly exercise because they’re going after that additional stretch that you get on the bottom portion of the move that allows you to get a greater contraction of the chest that’s the argument people make for doing the chest fly I showed you that it absolutely has no merit now I’m going to re revisit visit that here in a second but you got to remember here guys athle X is about applying actual science behind what we do now I’m a physical therapist this is what I’ve studied for my entire life so there’s no weekend training course that I’m trying to pass on my information that I learned over the last three days to help you guys get bigger to help you guys get in better shape this is a lifetime full of work and that’s what I’m trying to do is put this too now guys you’re not going to be maybe you’re not going to be comfortable with every single thing I say and maybe it is going to fly in the face of what people accept as fact but when you apply real science to it it doesn’t stand up it doesn’t hold up if you want to hear everything you want to hear there’s other channels for that on YouTube guys here at athleen X we’re talking about how to build muscle and get in the best shape of your life and again I see guys mentioning guys like Ronnie Coleman and Dorne Yates I’ll tell you what guys if you think that those guys built their bodies doing just chest flies and it didn’t involve anything like a $50,000 a month uh supply of something else then you’re probably mistaken we don’t do that here with aex we’re about building bodies a natural way in building guys to be better athlet stronger and functional not just looking like a big bag of meat up on the stage so now here’s what we’re talking about again with that chest fly what I was showing you was yes you guys are talking about feeling contraction at the top of the movement that’s because what the chest does is it adducts the arm meaning it brings the arm arm across the chest okay so you’re getting that squeeze on the chest my argument is you do not get an extra stretch on the chest muscle the chest Alone by going into this position for a fly or in the regular bottom position of a bench press you don’t you there is no extra stretch given based upon physiology that allows the chest to be stretched more out here again you stretch you stretch that up muscle that we talked about last week in this position with this much weight could tear a chest muscle it’s not worth it so how do we get the benefit of the adduction at the top simple we do our regular bench press with dumbbells here we bring them up and we turn them and squeeze them together so now I’ve got the benefit of the adduction of a fly it’s the end of the of the fly movement without having to put myself in that position way out here that I don’t like so maximum stretch in the chest right here up in the middle all right so that solves that and again guys like I said you may find what you want to hear other places but I’m recommending that that’s not always the best advice all right so now the next thing we want to do is uh address how do we do the upper chest on a flat bench because a lot of guys don’t have an incline bench in their house or at their disposal but they still want to train their upper chest so here we’re go back to the the physiology I’m going to show you how the chest the chest that has fibers is called the clavicular part of the uh the you know of the PEC major and basically the fibers run from right up under your clavicle and they run down on this direction okay so what it will do is actually Flex the arm and you can see that as I flex the shoulder here all these fibers get you know get activated so how can we Flex the arm more in doing a flat bench we have to reverse our grip so we come down here dumbbells face me my hands are facing me directly that would be facing you right here facing me and I keep my elbows in tight to my side so the second benefit of this exercise you’re going to get some tricep recruitment too but as I come up watch what happens to the arm and you’ll see from the camera angle here come around the side a little bit this as this arm comes up it’s coming up and backwards and you can see that I just flexed the shoulder okay I’m here as I come up it’s coming up and backwards to a point where it’s straight up over me so again if I were to sit up it’s the same movement if I were to go here to here it’s just that I’m laying down so I’m going from here to here all right so the way this looks you want to stay nice and slow low in control Palms facing you you’re going to come up push up right up over your chest and you’ll see those upper fibers of the chest are really activated right up top okay watch so I’m down in here right down to my sides as I come up I’m going to push up just like that and you can see how much those have to engage and be activated again down up squeeze it up to the top again we still have that adduction I showed you the dumbbells coming together at the top of the movement that we had the other day here from the other exercise so just like that so having that in that position forces the arm to not just come out because if we’re out here we’re not getting that flexion of the shoulder we’re only getting the adduction across the body but if we’re in here we’re going to get some of that flexion in and tie it up together so guys like I said before an athl X it’s about creating strong lean athletic muscle this is not about becoming a bloated bodybuilder it’s not about looking puffy it’s about being functional being able to take the muscle that you gain take it out to whatever it is you do whether you’re a weekend warrior or whether you’re a guy that competes on the field in real competition like the pro athletes I work with that’s about s selling in what you do and that’s what athl x is all about and if you haven’t guys already you want to become part of this movement if you want to be team athleen we got spots for you head over to athleen x. com right now grab the athenex training program get yourself in the best shape of your life become the most functional athlete the inner athlete that you’ve got inside of you be the best that you can be guys um uh I’ll be back here again next week more stuff more videos I appreciate all you guys who like the science behind this and enjoy what it is that I’m bringing to you each and every week again I’ll see you guys on team athleen and I’ll see you back here in about 7even days it’s cool young Ree [Music] n