{"id":11187,"date":"2018-12-04T19:00:47","date_gmt":"2018-12-05T00:00:47","guid":{"rendered":"https:\/\/milano411.com\/?p=11187"},"modified":"2018-12-04T19:00:47","modified_gmt":"2018-12-05T00:00:47","slug":"athlean-x-the-perfect-chest-workout","status":"publish","type":"post","link":"https:\/\/milano411.com\/M411\/athlean-x-the-perfect-chest-workout\/","title":{"rendered":"ATHLEAN-X: The Perfect Chest Workout"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"The PERFECT Chest Workout (Sets and Reps Included)\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/89e518dl4I8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><strong><span style=\"font-size: 14pt;\"><a class=\"yt-uix-sessionlink spf-link \" href=\"https:\/\/www.youtube.com\/channel\/UCe0TLA0EsQbE-MjuHXevj2A\" data-sessionlink=\"itct=CEoQ4TkiEwi30PeHq4ffAhWGn5wKHe7IBWso-B0\" rel=\"nofollow noopener\" target=\"_blank\">ATHLEAN-X&#x2122;<\/a>\u00a0drops The 411 on growing a nice chest for the holidays. This video rocks and he gives some strong tips for men that go into the gym and mean business. Ciao from MILANO&#8230;<\/span><\/strong><\/p>\n<p><span style=\"font-size: 14pt; text-decoration: underline;\"><strong>ABOUT THIS VIDEO:<\/strong><\/span><\/p>\n<p><span style=\"font-size: 14pt;\">The perfect chest workout should consist of exercises for your upper chest, middle chest and lower chest. That said, even that doesn\u2019t make the chest workout complete. In order to round out your pecs with a well rounded workout you need to fill in the gaps of what is lacking on those popular chest exercises. That is what we do in this video.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">If you look at the four main exercises that people do in their chest workouts you will see incline bench press, barbell bench press, dips and pushups. Take a close look into each of these classic movements and you will see one thing in common. That is, each of these exercises is lacking a full adduction of the shoulder within the exercise.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">This is a problem when it comes to developing a complete chest. Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. For instance, all chest exercises are performed by changing the angle of the arm at the shoulder. Because the shoulder is a three dimensional ball and socket joint, you have a great deal of motion available to you on your chest exercises.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">That said, with the hands being fixed on a barbell, dip station or the floor through most of the common chest exercises you are not able to take your shoulder through the full horizontal adduction that it is capable of going through. Due to this, there is limited activation of the pecs since they are built to take the arm fully across the body, over midline into a more complete adduction.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">The solution to this problem is to not forego the popular mass building chest exercises but add to them, in drop set fashion. Here is how to construct the perfect chest workout with that in mind.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Barbell Bench Press &#8211; 4 sets of 6,8,10,12 reps<\/span><br \/>\n<span style=\"font-size: 14pt;\">Immediately into a horizontal chest cable or band crossover for 15 reps<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Incline DB Bench Press &#8211; 4 sets of 6,8,10,12 reps<\/span><br \/>\n<span style=\"font-size: 14pt;\">Immediately into a low to high cable or band crossover for 15 reps<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Weighted Dips &#8211; 4 sets of 6,8,10,12 reps<\/span><br \/>\n<span style=\"font-size: 14pt;\">Immediately into a high to low cable or band crossover for 15 reps<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Weighted Pushups &#8211; 3 sets to Failure<\/span><br \/>\n<span style=\"font-size: 14pt;\">Immediately into a banded crossover pushup for 15 reps with band on each arm<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">When you put this together in drop set format as I\u2019m suggesting here, you not only now hit the chest through it\u2019s full range of motion but you hit every area of the chest as well. The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">This is just one example of how to apply science to your chest workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at <a class=\"yt-uix-sessionlink \" href=\"https:\/\/www.youtube.com\/redirect?q=http%3A%2F%2Fathleanx.com&amp;event=video_description&amp;v=89e518dl4I8&amp;redir_token=MBtpiFrREcFtrhNEdaXiIAfM23t8MTU0NDA1MjgwM0AxNTQzOTY2NDAz\" target=\"_blank\" rel=\"nofollow noopener noreferrer\" data-sessionlink=\"itct=CEgQ6TgYACITCLfQ94erh98CFYafnAod7sgFayj4HUiPwZe7_Lru6_MB\" data-url=\"\/redirect?q=http%3A%2F%2Fathleanx.com&amp;event=video_description&amp;v=89e518dl4I8&amp;redir_token=MBtpiFrREcFtrhNEdaXiIAfM23t8MTU0NDA1MjgwM0AxNTQzOTY2NDAz\" data-target-new-window=\"True\">http:\/\/athleanx.com<\/a> and get started right away on building a ripped, muscular, athletic body.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">For more chest workout videos for the upper chest, lower chest and inner chest, be sure to subscribe to our channel here on youtube at <a class=\"yt-uix-sessionlink \" href=\"http:\/\/youtube.com\/user\/jdcav24\" data-sessionlink=\"itct=CEgQ6TgYACITCLfQ94erh98CFYafnAod7sgFayj4HUiPwZe7_Lru6_MB\" data-url=\"http:\/\/youtube.com\/user\/jdcav24\" rel=\"nofollow noopener\" target=\"_blank\">http:\/\/youtube.com\/user\/jdcav24<\/a> and don\u2019t forget to turn on notifications so you never miss one.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>ATHLEAN-X&#x2122;\u00a0drops The 411 on growing a nice chest for the holidays. This video rocks and he gives some strong tips for men that go into the gym and mean business. Ciao from MILANO&#8230; ABOUT THIS VIDEO: The perfect chest workout should consist of exercises for your upper chest, middle chest and lower chest. That said, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14715,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[42],"tags":[131,58,59,99,18,60,627],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/milano411.com\/M411\/wp2022\/wp-content\/uploads\/2018\/12\/89e518dl4I8.jpg","_links":{"self":[{"href":"https:\/\/milano411.com\/M411\/wp-json\/wp\/v2\/posts\/11187"}],"collection":[{"href":"https:\/\/milano411.com\/M411\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/milano411.com\/M411\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/milano411.com\/M411\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/milano411.com\/M411\/wp-json\/wp\/v2\/comments?post=11187"}],"version-history":[{"count":0,"href":"https:\/\/milano411.com\/M411\/wp-json\/wp\/v2\/posts\/11187\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/milano411.com\/M411\/wp-json\/wp\/v2\/media\/14715"}],"wp:attachment":[{"href":"https:\/\/milano411.com\/M411\/wp-json\/wp\/v2\/media?parent=11187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/milano411.com\/M411\/wp-json\/wp\/v2\/categories?post=11187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/milano411.com\/M411\/wp-json\/wp\/v2\/tags?post=11187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}