CHEST & BICEPS EXERCISES EXPLAINED!

first of all you want to get your hands centered on the bar you make sure you're out far enough so you don't hit the rack and also make sure you have a spider ready up bring it out a little further good now up now i'd like to hit right about here just below now push straight to my hand good that's it straight up now if you notice he's keeping the pressure off of his delt but putting more on the chest the grip on this is very important ready one more perfect back now if you notice i had to move the bar out a little bit why because i'm trying to take it off of his delts and put more on his chest [Music] the reason we're doing the incline press because it gives us that added flavor to the upper pack bottom line you don't need flat or incline when you have decline but you want that added a little bit you got to go ball a little bit beyond shoulder width apart keeping the elbow slightly forward and getting hand off bring it down elbow slightly to the front up elbow slightly in front and that's it you see a lot of guys that go all the way down to the pack it's not needed because you opened up your shoulders to injury so i always try to stop a little before when you have a spider always try to let the spider bring it back and move it forward for you that's less likely putting more stress on your shoulders now you've seen the other two exercises you have seen uh flat bench and you're also seeing incline we're now going to go to decline which is the most complete exercise that you can do for chest because it works all phases of the chest the reason i say that because the way you move and push it takes you from the bottom all the way to the top up and out take it out a little further there and bring it down to here press straight up good there you go okay don't bring the elbows too close to the front right there that's it good okay now try not to touch still here right there now go when you touch my hand push up up there you go keep the tension on the pack perfect good if you notice his elbows are slightly out keeping the pressure off the delt put more on the pack if you notice on the decline press when he wants down toward the bottom it not only hit here but it works its way all the way up it don't completely fill in the upper pec but it's there you feel the whole chest working we hope that these three movements can make you have a complete chest this is the only way you can have that chest looking really nice and full just do all three exercises exercise we're going to perform right now is going to be called the drag curl feet shoulder width apart hands just outside now you're going to complete this movement by dragging up the body nurse's wrist is locked into position as we go up no foreign play but all biceps now the reason we're performing this drag curl is because we don't want to get the shoulders or the forearms involved in this movement you only want to do anywhere between three to four sets this next exercise is called reverse grip curl you're gonna grab it in a pronated grip that means your thumb's on top we're gonna bring it up locking the wrist keeping the form out of the plate all this bicep and brachialis squeezing the lower back bring it up squeeze perfect there you go breakout's muscle pushes against that bicep make it nice and full there you go you notice there are no bend of the wrist you want to do anywhere from 12 to 15 reps three sets each always remember to get what a pronated grip you can get a false grip or thumbs around this is my favorite we call the 21 you're doing seven from the top seven from the bottom and seven all the way now you can confuse that muscle a little bit by changing it up first of all we're gonna have a feet apart shoulders back we're gonna grab that weight just on the outside as we pick it up lock it back and we're gonna bring it up to the midpoint one there you go two seven now you bring it to the top halfway down with seven counts [Music] seven now you go all the way top to bottom one there you go two that muscle is going to be fatiguing now but what you're doing is confusing that muscle why because now you just start it all over again but top to bottom that's called a 21. this exercise is called seated dumbbell incline curls we're gonna have our feet propped up on the dumbbell so that presses your hips into the pad shoulders are going to stay back and you're going to alternate the dumbbell coming from a dead hang contracting at the top now if you notice once you pass his leg he does what he contracts that bicep by turning the wrist there you go good perfect alternating it allows you to get a little bit more rest in between and you're able to curl it harder tobias is not now going to perform a high cable pull and what this is all about is getting contraction on the bicep we're going to do is grab the cables and we're going to bring that arm in and squeeze now if you notice at the end of the movement he what drops the wrist on it there you go good perfect do it again squeeze in keep the body slightly forward don't do a lot of it but really force that muscle to contract get the wrist to stay straight locked bring it into the arm don't use the forearm unless you really have to toward the end here's another favorite exercise and it's called a spider curl has to be done simultaneously as you go up wheezing trying to keep the anterior delt out of the movement there you go if you notice his arm is not going forward to pull but he's coming straight up into what the bicep wrist is locked form stays out of the play here we go keeping the anterior delt out of the movement making sure you contract that muscle wear at the very top wrist straight locked in position keeping the forearm out of the play this exercise is called the preacher curl all right here we go medium grip contracting up lowering it down full extension of the arm you notice there's no shoulder plate he's not dropping down pulling from the shoulders he's only using what his bicep always squeezing at the top why you get better contraction your contraction only start at the top of the movement the slower you move up the more contraction you have on the bicep charles class here you know i've been in this business for over 35 years and enjoying it more now than i did then and i've also got a new web page godfatherbodybuilders.com also you can check me out new ebook coming out a lot of good stuff coming in so we got a membership page you can join if you like it you don't it's okay but bottom line you'll learn a lot of stuff from us please check us out [Music] you

Channel: Charles Glass

Views: 320,743

Rating: 4.9783916 out of 5

Keywords: charles glass, golds gym, venice beach, bodybuilding, SHOULDER WORKOUT, GOB, BODYBUILDING.COM, FITNESS, BICEPS, https://godfatherofbodybuilding.com/, GOB PAD, GOB PRE-WORKOUT, TRAINER OF CHAMPION, BODYBUILDING MOTIVATION, gob pad, THE CHARLES GLASS, chest workout

Id: 6rHi_VM3Edk

Length: 7min 9sec (429 seconds)

Published: Fri Jan 08 2021