Everything Is Changing. Everything Is Changing At Different Paces. Some Things Change Slooowly. Other Do In A Blink Of An Eye. Every Single Day I Listen To Myself Trying To Feel My Little Alteration And Continuously Adjust My Changing Beat To The World’s Flow.
❗️THICKER CHEST ❗️we all want it and this is one that will help you get it!
You see the Hex Press performed with a dumbbell all the time but holding two dumbbells limits chest engagement due to the space in between hands. In order to get max contraction of the Pec the hand needs to be past or even with the midline of the body! By using the cable I can now interlock my hands (hands at midline) and get a much greater contraction at the end of the press! •
Try out this loading technique for international chest day tomorrow 😎 #morethanmuscle#chestday#pecs
Strength Training is going great this year, finally got 255 on the bench press(Funny thing is that i always break my personal records when I’m wearing my yeezy)
1 1534 minutes ago
#latenightworkout#chest and #shoulders on tap tonight. Started off with some speed bench, I want to start getting the big 3 back up. I think I finally feel healthy enough to start pushing heavy weight again.
After my 3x3 speed bench I did the following: each chest and shoulder exercise was supersetted.
1️⃣ BB shoulder press x 10
2️⃣ DB flies x 8-12
3️⃣ Most muscular cable flies x 10-15
4️⃣ single arm rear cable delt flies x 10 (as compared to last week the start point is higher. I was having trouble with targeting only rear delt last week and this solved the issue. It’s all about the angles!)
5️⃣ Upper chest cable flies x 10-12 all about the stretch and squeeze!
6️⃣ Cable side raises x 10-15
PUSH DAY! Working Bench Press with 130kgx6, 5 set and 130kgx5 last set. Set 1,4 and 6 showing. Following with kneeling single arm DB push. 30kgx10, 5 set each arm. Ended with some accessories and core work.
1 15an hour ago
16 Week SuperStrong®🐍Weekly Weight Progression
Week 1: 5 x 10 x 60% (5 sets of 10 reps @ 60%)
Week 2: 5 x 8 x 65%
Week 3: 5 x 5 x 70%
Week 4: 5 x 3 x 75%
Week 5: 5 x 10 x 60%
Week 6: 5 x 8 x 70%
Week 7: 5 x 5 x 75%
Week 8: 5 x 3 x 80%
Week 9: 5 x 10 x 60%
Week 10: 4 x 8 x 75%
Week 11: 4 x 5 x 80%
Week 12: 4 x 3 x 85%
Week 13: 5 x 10 x 60%
Week 14: 3 x 8 x 80%
Week 15: 3 x 5 x 85%
Week 16: 3 x 3 x 90%
Getting superstrong is not easy but I guarantee it is worth it and I will help you get there.💪🏼🤑✌🏼 Direct message me for SuperStrong®🐍 fitness tips to help you reach your fitness journey.
#superstrong ®🐍 #benchpress#bodybuilding#powerlifting#chestworkout#alwaysgohard#ecafit
We're on time today... as guys we spend a lot of time working the pecs and as a society we spend a lot of time hunched over a desk or phone screen so the result is a tight chest. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are 5 ways to open the chest by working through different factors . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ 💡This can also help a shoulder imbalance where one shoulder is more internally rotated than the other. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹1. Deep tissue work. Dig into the connective tissue of your pecs/serrated anterior (located right under armpit over the ribs) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀🔹2. Dynamic stretching for the last. Muscles work in an "on - off" fashion so you want to do reps of 10-15 to lengthen out the tissue.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀🔹3. Controlled articulate rotations (basically a fancy word for rotating through full range of motion). Stand next to a wall and do circles for 10 reps without touching the wall. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀🔹4. Passive stretching. Just for good measure use a wall to open up the pecs and take 10 breaths relaxing the muscle on each exhale. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This will help: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Your mobility for chest / shoulder movements ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Improve posture ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Prevent shoulder pain ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Make it easier to breathe and expand your diaphragm. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ #mobility#myodetox#fitnesstips#benchpress#chestworkout
Snow day ❄️ isn’t a rest for me today! Had an awesome tricep & chest workout. 💪🏼 30lb cable rope tricep push down 15r
7.5lb DB across chest raise 15r
30lb cable bar tricep push downs 15r
7.5lb DBs standing chest flys 20r x4
13lb cable across chest down pulls 15r
10lb cable tricep kick backs 12r x4
15lb DBs inclined chest press 15r
10lb DBs inclined chest flys 15r
12lb bar flat bench skull crushers 20r x4
15minutes of cardio on the treadmill walk & jog
50lb seated dip machine 15r x4
40lb chest press machine 12r x4
20lb tricep extension machine 10r x4
0 464 days ago
Swipe right for some arm day workouts n progress update🤓🤘🏽(4 sets each exercise Light,medium heavy, heavy )
I sip through my Cola BCAAs throughout my workout for instant recovery. Never go a day without BCAAs! Order yours from @1upnutrition (Code- Paco for 20% Off ) #1upnutrition#1up#mondaymotivation
Shoulders & Chest 💪🏽 -
A lot of girls think they don’t need to work chest usually in fear of their boobs turning into pecks, or boobs getting smaller. I used to be one of those girls. Lately I’ve focused more on chest thanks to @realzachawkins making me lol and honestly I have noticed a huge difference in the actual “perkiness” of the chest area so don’t neglect it ladies😉
Didn’t get all of our workouts on video but here’s some and full workout below👇🏼
🔥Incline Bench Press 6x5-1 (up weight each set until max then go back down and rep 12 on last set) . .
🔥Dumbbell Military press, Super Set with Dumbbell Front Raises 4x10 . . .
🔥Dumbbell Flys 4x12
🔥Smith Machine Upright Row (light) 4x12
🔥 Cable Face Pulls 3x12
🔥 Burn out Lateral Raises (go until you can’t anymore with light weight) . .
🔥Ended with weighted step ups 3x10 each leg & farmers walks with 60lb dumbbells
My shoulders were dead so enjoy😅