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Stop doing chest presses wrong! Avoid flopping pecs and shoulder strain. Pin your shoulder blades, pull down, and get a full chest stretch for maximum muscle contraction. It's about targeting your chest, not your triceps. #FitnessTips #Workout

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Danny

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302,103 просмотров • 14 дней назад •via X (Twitter)

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These 5 variations hit different parts of your chest and shoulders: • Wide → Outer chest • Diamond → Inner chest + Triceps • Normal → Overall chest • Supinated → Upper chest • Pike → Shoulder Rotate them for balanced growth. Save this for your next workout 💪 Which one do you struggle with the most?
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These 5 variations hit different parts of your chest and shoulders: • Wide → Outer chest • Diamond → Inner chest + Triceps • Normal → Overall chest • Supinated → Upper chest • Pike → Shoulder Rotate them for balanced growth. Save this for your next workout 💪 Which one do you struggle with the most?

Cardio Arena

16,039 просмотров • 4 месяцев назад

Improve your 'Chest Gains' and avoid shoulder injuries with these simple adjustments to your technique
1:16

Improve your 'Chest Gains' and avoid shoulder injuries with these simple adjustments to your technique

Gym Workout | Strength Training | Clean Form

30,268 просмотров • 22 дней назад

Don't let your chest workout be ruined by bad form. Focus on keeping that chest up and the scapula retracted for a true muscle-building contraction. #Fitness #WorkoutTips
1:40

Don't let your chest workout be ruined by bad form. Focus on keeping that chest up and the scapula retracted for a true muscle-building contraction. #Fitness #WorkoutTips

Danny

99,279 просмотров • 21 дней назад

Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!
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Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Dev Fitness Expert

11,052 просмотров • 1 год назад

4 must-do moves to release neck and shoulder tension. Open your chest, press forward, stretch your back, and “look at the moon.” Do each 100 times daily to relax, align, and feel light again
0:20

4 must-do moves to release neck and shoulder tension. Open your chest, press forward, stretch your back, and “look at the moon.” Do each 100 times daily to relax, align, and feel light again

Wellness Xplorer

22,448 просмотров • 8 месяцев назад

If you feel like your chest and shoulders are always tight despite stretching, you may not be addressing the right thing. Tight pecs and shoulder muscles can develop secondary to a rib cage that is stiff and rigid. Here’s what you need to know 👇
2:04

If you feel like your chest and shoulders are always tight despite stretching, you may not be addressing the right thing. Tight pecs and shoulder muscles can develop secondary to a rib cage that is stiff and rigid. Here’s what you need to know 👇

Conor Harris

41,457 просмотров • 10 месяцев назад

Get that pump! Squeeze in your chest stretches after your sets to maximize that post-workout feeling and show off those insane veins. It’s all about the gains. #GymLife #Fitness
0:40

Get that pump! Squeeze in your chest stretches after your sets to maximize that post-workout feeling and show off those insane veins. It’s all about the gains. #GymLife #Fitness

Danny

383,053 просмотров • 19 дней назад

🏠 CHEST DAY – At-Home Execution Breakdown Chest doesn’t grow from reps. It grows from controlled tension. Today’s focus: activating both the clavicular head (upper chest) and sternal head (mid/lower chest) of the pec major while stabilizing through the anterior deltoids and triceps. 🔹 1. Dumbbell Flat Press 4–5 sets (bulk) / 3–4 sets (tone) 10–12 reps • Feet planted. • Shoulder blades retracted (pinch them into the bench). • Lower dumbbells 2–3 seconds until elbows hit ~90°. • Press up and slightly inward to increase pec engagement. • Do NOT lock elbows hard at the top — keep tension on chest. 👉 Cue: “Drive your biceps toward each other.” ⸻ 🔹 2. Incline Dumbbell Press Targets upper chest. • Bench at 30–45° (not too steep). • Keep chest lifted, ribs down. • Lower with control. • Press up on a slight arc — not straight vertical. 👉 If you feel it mostly in shoulders, lower the incline. ⸻ 🔹 3. Cable Chest Fly Isolation movement. • Set cables at mid-chest height. • Soft bend in elbows (don’t turn it into a press). • Stretch fully — let pec fibers lengthen. • Bring handles together and squeeze 1–2 seconds at midline. 👉 Think “hug a tree” not “push forward.” ⸻ 🔹 4. Chest Press Machine Controlled overload. • Keep lower back slightly arched. • Chest up. • Slow eccentric (3 sec down). • Drive through palms, not shoulders. 👉 Stop 1–2 reps before form breaks if bulking. 👉 Go to near failure if toning. ⸻ 🔹 5. Push-Up Finisher Burnout set. • Hands slightly wider than shoulders. • Lower chest to floor with control. • Core tight, glutes engaged. • Push until 1–2 reps shy of failure. ⸻ 📊 Programming Guide 🔸 Toning → 3–4 sets, 10–12 reps, last set near failure 🔸 Bulking → 4–5 sets, progressive overload weekly 🔸 Rest: 60–90 sec 🔸 Tempo: Control the negative. Explode the positive. Muscle responds to tension, not ego. If you train at home, there’s no excuse. Save this for your next chest day. If you want your at-home setup programmed specifically for YOUR physique goals, tap in.
1:18

🏠 CHEST DAY – At-Home Execution Breakdown Chest doesn’t grow from reps. It grows from controlled tension. Today’s focus: activating both the clavicular head (upper chest) and sternal head (mid/lower chest) of the pec major while stabilizing through the anterior deltoids and triceps. 🔹 1. Dumbbell Flat Press 4–5 sets (bulk) / 3–4 sets (tone) 10–12 reps • Feet planted. • Shoulder blades retracted (pinch them into the bench). • Lower dumbbells 2–3 seconds until elbows hit ~90°. • Press up and slightly inward to increase pec engagement. • Do NOT lock elbows hard at the top — keep tension on chest. 👉 Cue: “Drive your biceps toward each other.” ⸻ 🔹 2. Incline Dumbbell Press Targets upper chest. • Bench at 30–45° (not too steep). • Keep chest lifted, ribs down. • Lower with control. • Press up on a slight arc — not straight vertical. 👉 If you feel it mostly in shoulders, lower the incline. ⸻ 🔹 3. Cable Chest Fly Isolation movement. • Set cables at mid-chest height. • Soft bend in elbows (don’t turn it into a press). • Stretch fully — let pec fibers lengthen. • Bring handles together and squeeze 1–2 seconds at midline. 👉 Think “hug a tree” not “push forward.” ⸻ 🔹 4. Chest Press Machine Controlled overload. • Keep lower back slightly arched. • Chest up. • Slow eccentric (3 sec down). • Drive through palms, not shoulders. 👉 Stop 1–2 reps before form breaks if bulking. 👉 Go to near failure if toning. ⸻ 🔹 5. Push-Up Finisher Burnout set. • Hands slightly wider than shoulders. • Lower chest to floor with control. • Core tight, glutes engaged. • Push until 1–2 reps shy of failure. ⸻ 📊 Programming Guide 🔸 Toning → 3–4 sets, 10–12 reps, last set near failure 🔸 Bulking → 4–5 sets, progressive overload weekly 🔸 Rest: 60–90 sec 🔸 Tempo: Control the negative. Explode the positive. Muscle responds to tension, not ego. If you train at home, there’s no excuse. Save this for your next chest day. If you want your at-home setup programmed specifically for YOUR physique goals, tap in.

Y A V

1,286,211 просмотров • 7 месяцев назад

You see what Eric Gugua did here??? That's exactly how you greet a married woman as a man whether her husband is there or not. You don't hug her. If she brings her body close to hug you before you stretch your hand, hold her shoulder and convert it to a side hug. E get why. Avoid any form of hug that'd make her bréasts rub your chest. Shalom!
0:55

You see what Eric Gugua did here??? That's exactly how you greet a married woman as a man whether her husband is there or not. You don't hug her. If she brings her body close to hug you before you stretch your hand, hold her shoulder and convert it to a side hug. E get why. Avoid any form of hug that'd make her bréasts rub your chest. Shalom!

HeritageWife

78,626 просмотров • 2 месяцев назад

This is the best stretch on the planet that no one is doing. It's called the World's Greatest Stretch. Move #1 - The forearm to instep exercise stretches out your hips and adductors. Move #2 - The thoracic windmill helps open up your chest and activate your upper back. Move #3 - The push back stretches out your calves and hamstrings. Do this for 6-8 reps before a workout or between desk sessions. Your hips and back will thank you.
1:50

This is the best stretch on the planet that no one is doing. It's called the World's Greatest Stretch. Move #1 - The forearm to instep exercise stretches out your hips and adductors. Move #2 - The thoracic windmill helps open up your chest and activate your upper back. Move #3 - The push back stretches out your calves and hamstrings. Do this for 6-8 reps before a workout or between desk sessions. Your hips and back will thank you.

Dan Go

95,372 просмотров • 1 месяц назад

Textbook Micah Parsons . Pin the shoulder ‼️ 1. Generate power through your hips on the swipes. Shoulders helps the hips. Hips help the shoulders!!! 2. Takes your chest away, making you skinny & less of a blocking target for the OL. The Guru & The Lion
0:41

Textbook Micah Parsons . Pin the shoulder ‼️ 1. Generate power through your hips on the swipes. Shoulders helps the hips. Hips help the shoulders!!! 2. Takes your chest away, making you skinny & less of a blocking target for the OL. The Guru & The Lion

Coach Lance Deane

74,436 просмотров • 1 год назад

.@CutOnDime25 had a lot to get off his chest about Dak Prescott, and @DavidHelman_ obviously disagrees. Get your popcorn ready for this one! 😂🍿
2:40

.@CutOnDime25 had a lot to get off his chest about Dak Prescott, and @DavidHelman_ obviously disagrees. Get your popcorn ready for this one! 😂🍿

Speak

5,712,092 просмотров • 3 лет назад

🚨 Most pitchers never reach full layback. Not because they’re not flexible. Because they’re moving wrong. The biggest mistake I see? Pitchers leaning forward too early. When your chest collapses toward the plate, your shoulder blades can’t load properly, your elbow gets pulled forward, and you lose the ability to get into the power position where elite velocity is created. That’s why so many players feel like they’re “forcing” velocity. They’re cutting off the very movement that creates it. Instead of leaning forward, think: ✅ Belly out ✅ Chest proud ✅ Opposite shoulder higher This helps retract the shoulder blades, keeps the arm back longer, and gives the trunk more time to accelerate before release. The result? ⚾ More layback ⚾ More velocity ⚾ Less stress on the arm Most players are trying to throw harder with their arm. Elite pitchers create velocity with better sequencing. If you’re missing 5-10+ MPH, the problem may not be strength. It may be your mechanics. 📈 Get your mechanics evaluated. 🚀 Build a development plan. ⚾ Unlock the velocity you’re leaving on the table. Register now at 👇 What’s your biggest challenge right now: Velocity, Command, or Arm Pain?
0:42

🚨 Most pitchers never reach full layback. Not because they’re not flexible. Because they’re moving wrong. The biggest mistake I see? Pitchers leaning forward too early. When your chest collapses toward the plate, your shoulder blades can’t load properly, your elbow gets pulled forward, and you lose the ability to get into the power position where elite velocity is created. That’s why so many players feel like they’re “forcing” velocity. They’re cutting off the very movement that creates it. Instead of leaning forward, think: ✅ Belly out ✅ Chest proud ✅ Opposite shoulder higher This helps retract the shoulder blades, keeps the arm back longer, and gives the trunk more time to accelerate before release. The result? ⚾ More layback ⚾ More velocity ⚾ Less stress on the arm Most players are trying to throw harder with their arm. Elite pitchers create velocity with better sequencing. If you’re missing 5-10+ MPH, the problem may not be strength. It may be your mechanics. 📈 Get your mechanics evaluated. 🚀 Build a development plan. ⚾ Unlock the velocity you’re leaving on the table. Register now at 👇 What’s your biggest challenge right now: Velocity, Command, or Arm Pain?

Brent Pourciau, Ph.D., M.S.

22,753 просмотров • 3 месяцев назад

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.
0:31

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.

Dan Go

1,299,614 просмотров • 2 лет назад

Being a Christian athlete ISN’T about pounding your chest and pointing to the sky after a big play. There’s nothing “wrong” with that, but there’s SO much more!
0:53

Being a Christian athlete ISN’T about pounding your chest and pointing to the sky after a big play. There’s nothing “wrong” with that, but there’s SO much more!

Coach Hines 🇺🇸

151,155 просмотров • 2 лет назад

Force yourself to play low 🔥 Slide cones are perfect for teaching game-like movement because they force you to drop your shoulder, change levels, and attack at a tighter angle. If you stay too high, your defender can chest you off. If you get low, you create space, sell the drive, and get by your defender. Save this series and add it to your workouts if you want your handle to actually transfer to the game 💯
0:24

Force yourself to play low 🔥 Slide cones are perfect for teaching game-like movement because they force you to drop your shoulder, change levels, and attack at a tighter angle. If you stay too high, your defender can chest you off. If you get low, you create space, sell the drive, and get by your defender. Save this series and add it to your workouts if you want your handle to actually transfer to the game 💯

GymRat Basketball | Trey Winkler

13,021 просмотров • 4 месяцев назад

Your Posture Needs Work‼️ These 5 resistance-band exercises target the muscles that help keep your shoulders and shoulder blades organized: • Rhomboids + mid/lower traps • Rear delts • Lats • Scapular stabilizers • Upper-back endurance ✔️ Targets The Rhomboids & Mid/Lower Traps To Help Pull Your Shoulders Back ✔️ Strengthens The Rear Delts To Build Better Balance Around The Shoulder Joint ✔️ Activates The Lats & Improves Your Pulling Strength Without Heavy Weights ✔️ Trains The Smaller Stabilizing Muscles That Control Your Shoulder Blades ✔️ Builds Upper-Back Endurance To Help You Maintain Better Posture Throughout The Day Hours of sitting, driving, and looking down at your phone can leave your chest feeling tight while your upper back does less work than it should. That’s where these movements come in. The goal isn't to force your shoulders backward all day. It’s to build a back strong enough to support better positioning without constant effort. Keep the reps slow. Control the band. Let the back—not the arms—do the work. You don't need massive weights. You need tension, control, and consistency.
0:23

Your Posture Needs Work‼️ These 5 resistance-band exercises target the muscles that help keep your shoulders and shoulder blades organized: • Rhomboids + mid/lower traps • Rear delts • Lats • Scapular stabilizers • Upper-back endurance ✔️ Targets The Rhomboids & Mid/Lower Traps To Help Pull Your Shoulders Back ✔️ Strengthens The Rear Delts To Build Better Balance Around The Shoulder Joint ✔️ Activates The Lats & Improves Your Pulling Strength Without Heavy Weights ✔️ Trains The Smaller Stabilizing Muscles That Control Your Shoulder Blades ✔️ Builds Upper-Back Endurance To Help You Maintain Better Posture Throughout The Day Hours of sitting, driving, and looking down at your phone can leave your chest feeling tight while your upper back does less work than it should. That’s where these movements come in. The goal isn't to force your shoulders backward all day. It’s to build a back strong enough to support better positioning without constant effort. Keep the reps slow. Control the band. Let the back—not the arms—do the work. You don't need massive weights. You need tension, control, and consistency.

Posture University

70,665 просмотров • 6 дней назад

Forcing tall posture is a wall sit for your back muscles. Uncomfortable, unsustainable, and the moment you stop thinking about it — you're back where you started. You have to change the shape of your body, not just hold a position. Fill the chest with air and posture corrects itself
1:53

Forcing tall posture is a wall sit for your back muscles. Uncomfortable, unsustainable, and the moment you stop thinking about it — you're back where you started. You have to change the shape of your body, not just hold a position. Fill the chest with air and posture corrects itself

Zac Cupples

256,372 просмотров • 5 месяцев назад