What's up, guysé Jeff Cavaliere, ATHLEANX . The marker's coming out today so I can showyou how to understand better the anatomy of the chest so you can start getting betterresult in specific areas of the chest â€“ or at least trying to influence different areasof your chest. There are different areas of your chest, rightéWe know that the pec muscle is divided into different heads. There's actually three headsand when it comes to the lower pecs, a lot of times people either ignore, or don't realizethat here is a head really down low. It's called the abdominal head of the pecmajor. There is a way to influence its pull
so you can get a little bit more favorableactivation there. The pec is going to contract, we know that, but we can get different activationbased on the angle of pull. So now, when we look at the pec, if I justpull out the cable here in front of me you can see right away that there is a line â€“ let'ssee if I can get this human anatomy chart working here. There's a line right here thatwill divide the basic sternal portion of the pec. All these fibers are coming from my arm andattaching right here to my sternum like this. So we have the line that comes up here andthat pretty much makes all the sternal fibers
come this way. Then above that line, if I start to bringmy arm up, you can see here on my clavicle, all these fibers that are coming down offof that, feed into the pec this way. Down, kind of at an angle swooping down into myupper arm, okayé So you can see that. Now, when I come all the way out here â€“ rightthere â€“ you see that little lineé Dividing right to here. Below that is the abdominalhead. So this little band that comes from here, up and around to here is the abdominalband and it inserts right here into the top of the abdominal muscles and around here tothe side of the obliques into this area here
that they call the aponeurosis. Right into this area here. Understanding thatyou can actually determine how to get more of an activation upper, mid, or even in thiscase, lower. So we know if we want to go upper we do something called â€“ I call it a UCVRaise. You want to be doing your crossovers or you're pushing up and across. Down below and across, because we're liftingup here. If the angle goes from here to here, in order to contract this, you would pullat that angle and you would do this, okayé That's what you want to think about if youwant to target the upper pecs. So that angle
of pull. That's not this if you're looking for lowerchest. For the middle of the chest we'd be out here more, coming across. That direction,again, trying to put the fibers in line here. Form the lower portion, to get a more favorablecontraction from the bottom you can't be doing what people try to normally do. That's these lower cable crosses. That's notgoing to do it. You actually have to go the other way. You have to go up tall here sothat now, when I grab â€“ let me give this a little more weight â€“ when I grab herewe're going to want to get from this direction
â€“ from here, righté They're running fromhere to here. So we want to get our humerus from here tohere, okayé We want to follow that. So we're actually pulling down that way. Now here'sa good tip for you: in order to get a better stretch you should try to externally rotateyour shoulders so you set your shoulder back. If you're already internally rotated, you'realready bringing this attachment across, so you're already bunched up; what you want todo is externally rotate your shoulder by getting your hand underhand. This way. Now don'tworry about anything else. Worry about your elbow because your elbowis obviously going to be attached here to
5 Minute Bigger Butt and Breasts Workout
Workout and helpful advice. Add this tutorial to your favorites it will guide you when you train! 5,4,3,2,1. Readyé Go! If you are unable to complete this movement, bend your legs less. Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Don't bend your head, try staring at a fixed point in front of you. 5,4,3,2,1. Stop! Next Exercise: Squat + back cross lunges.
5,4,3,2,1. Readyé Go! If you can't do it, try bending less the leg in the descent phase. Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Keep your abs and butt constantly tight to stabilize the spine and prevent injuries. Switch side in the shortest time possible. Go! Don't bend or curve your back by keeping your abs constantly tight. Don't bend your head, try staring at a fixed point in front of you.
5,4,3,2,1. Stop! Next Exercise: Sumo Squat. 5,4,3,2,1. Readyé Go! If you can't do it, try bending less the legs. Be sure not to raise your heels off the floor. Don't bend or arch your back, keep it constantly straight to avoid problems. Keep your abs tight throughout the workout. 5,4,3,2,1. Stop!
Next Exercise: Butt bridges with leg opening. 5,4,3,2,1. Readyé Go! If you can't do it, don't open your legs after the lift. Never put your butt on the ground during descent, in order to keep contraction constant. Be sure not to raise your shoulder blades off the floor during the exercise. 5,4,3,2,1. Stop! Next Exercise: dumbbell floor press. 5,4,3,2,1. Readyé Go!
If you can't do it, try using lighter weights or not using them at all. Be sure not to lift your lower back off the floor, keep the abs constantly tight. Don't force your neck, keep your head still and resting on the floor. Be sure not to bend your wrist, your hands should be in line with your forearms. 5,4,3,2,1. Stop! Next Exercise: Dumbbell flys on floor. 5,4,3,2,1. Readyé Go! If you can't do it, try using lighter weights or not using them at all.
Don't arch your back, keep your abs constantly tight. Be sure not to bend your wrist, your hands should be in line with your forearms. Do not strain your neck and help to stare at a fixed point on the ceiling. 5,4,3,2,1. Stop! Next Exercise: Push up with knees on the ground. 5,4,3,2,1. Readyé Go! If you can not do it, try slowing down the pace. Do not bend your back on the way down, your head, shoulders, and hips must always be aligned.