Yup, it's kinda difficult to isolate in cables, sometimes you won't notice that you're working other muscle groups. Free weights is still the best option or bands.
@unholyvicar This guy is natural & he may not be as defined or as big as some of the other guys in other videos but keep in mind that most of them are juiced.
@Grdemon No! doing it one arm at a time will also involve your core. You will lose pec isolation and have to back weight off, but it would still be very effective (as long as you don't twist you body as you do it)
I tried this yesterday and It worked. I clearly felt my muscles being worked differently and it was very effective. HOwever, people were looking at me like “wtf is he doing“, but hey, It worked wonders.
People, stop arguing uselessly. This is an instructional video. Take it or leave it.
no offense to the dude (dude is ripped) but his chest looks really flat compared to other guys on youtube, i don't know if hes improved since this video but this exercise must not work that well for the chest =p
inner pecs can be worked in a few ways. cable crossovers,benchpress with shoulder(narrow)grip with squeeze at the very top of the movement,flyes with a smaller movement,again with holding the dbbells in the middle and squeezing.Personally,dumbblel flyes really helped me develop my inner chest.Its not perfect yet but it has imporved visibly.Most guys in my experienc ehave problems developing upper pecs,nou lower.That is where i barely developped any muscle in over 1 1/2 yrs of training.
@dlporter198 dumbass, u can't target certain areas of your muscle for fat loss, not muscle gain. If you couldn't target a certain muscle then a training routine wouldn't even exist..
@dlporter198 that is the most stupid comment i've ever seen.Of course you can target certain areas of the muscle. that's like saying u only do curls for your whole entire arm, and no triceps
@NextBigBodyBuilder that's exactly what I am saying yo. someone else said u can't target certain areas of the muscle. I said why do anything but flat bench then
Lots of people talking (arguing) about an exercise targeting certain areas of a muscle, well, here's a simple test. Take an exercise like this and do 100 reps. In a day or two, you'll know exactly where/how it's affecting your muscle. Sure it might be extreme, but you'll have an answer. The whole pec will likely be sore, but it might be more sore in a particular area.
@tigerpcx so what? for example i don´t want to get really big.. i just want to look good and he definitely does.. you don´t have to weight 150kgs to advise someone...
@tigerpcx If your understanding of exercise is anywhere near your capacity for the English language, why would anyone listen to you? What an idiot. Do not leave uneducated comments on educated peoples videos, thank you.
@karazeyguy1 er~~so how educated are u at this moment? and i just comment on what i saw~ do u all understand wat does ''The Inner Pec Incinerator! '' means?? if this kind of shape also represents these phrase~ i think it is really a disgraceful video~ and we will follow the best..not an ordinary person who just simply tell u this and that without any result.. it is a waste of time..
@karazeyguy1 example'' if u wanna successful in finance, follow george soros or warren buffett's advise, don listen to any people who have no amazing result on this field.. it is a waste of time.. he/ she had not successful and yet wanna teach people how to success.'' wat a laughing stalk. Maybe u don mind, because u just wanna follow the blind to lead u..~ the blind follows the blind..wtf..immature thinking..if it is so easy to fulfill yr needs, i think u are really a aimless person.
@tigerpcx Immature? Do you actually read the bullshit that you put on here? And please don't try to reference the likes of Warren Buffett while using that kind of disgraceful grammar.
why don't you science nerds go argue at a museum and leave the workout suggestions to those who will actually use them. HEY LOOK BIG BANG THEORY IS ON! GO.
FFS, the reason people probably think this makes their inner chest grow is because they add another chest exercise to an already push-heavy routine, which wrecks their posture even further, bringing their shoulders forward and pushing the pecs together.
@mrECC83 If you were arguing with hammeroffail about the same thing your argument would stand. But, since you failed to recognize the structure of the pec major you're being pretty feisty with no merit. The pec major has three major DIRECTIONS from which the muscle converges on to the humerus. We're not talking tension on a single fiber in different directions. Take a second to understand his argument before you begin to attack. Give him a break.
I understand at some level you would be engaging the delts if at incline a little too much, but I just wanted your opinion on overhead. I thought that it could possibly have the same isolation effect but on that upper area i'm looking for. thanks again
Good advice. very unique. Would it be possible to raise the machines arms and do the same exercise to hit the higher portion of the inner pec? basically almost having arms overhead or at an incline. Ive been tryin forever to get a consistent definition line from top to bottom between my pecs. Thanks, you have great tips.
Great video really made sense! Youve got the best body ive ever seen i swear. Your not to big thay it looks like your on steroids and your not to small.
Hi Jeff, great video man! I've been doing the cable crossover for all my chest workouts till now. But what you showed here actually made sense!
I will be trying this one from my next workout. Oh, and one question, is this workout for the whole chest or just the lower chest...what muscles are actually involved?
I just did this at the gym and by far this is way better than a cable crossover that most people do and I generally did..awesome..also instead of putting my hand through the grip as you have it shown here, I just grab the grip but dont put my hand through it....awesome - thanks Jeff
For all your knowledge of biomechanics you clearly lack something more important... Experience. Any experienced lifter will tell you its possible to emphasize certain muscle fibers by simply changing how you perform an exercise. Just because the pectoral muscle spans one front half of your ribcage doesnt mean you cannot put more stress on one part of the muscle than another.
If you think you can target inner pecs over outer pecs, you have no grasp of the simplest biomechanical concepts. The fibers of the pec major run all the way from the sternum and clavicle to the humerus. How are you going to exercise one part of the fiber over another?
@hammeroffail It is elementary knowledge in the exercise physiology community that certain angles and grips can target differnt areas of the muscle. But this guy is a tool.
@ragincajunFlex Yes, different FIBERS can be targeted, e.g. upper/mid/lower pec. But you can't target different parts of a single muscle fiber. That's like saying that when you take a rubber band and stretch it, you can somehow put more stress on one part over another.
@hammeroffail Wrong, there is going to be more stress on one part of the rubber than the other. Shut up, you're spewing nonsense all over the page. The guy in the video is correct. He probably doesn't know biomechanics, but neither do you. Whatever it is, it's correct and it works. It may be the same fiber, but that does not mean the stress is the same all the way along it.
@MrECC83 How is there going to be more stress in one part of the rubber band over the other, genius? There is a constant force throughout the band (or muscle fiber), that's required by basic statics. The stress in each cross-section of the band (or muscle fiber) is going to be proportionate to that force, and the relative stress in each cross section cannot be changed.
@hammeroffail Please show me a link to this "basic statics" that you're alluding to. Tension varies over distance, especially so if it's a wrap around. Tension is greatest at the ends where it's tied to. Here's the simplest example. Consider a guitar. Where the strings are pinned down at either end is where the tension is GREATEST, you can check this by trying to move the strings at those ends, it won't budge. Hence why people strum chords or play notes by hitting the string around 3/4 distance.
@hammeroffail This is the exact same "basic statics" that works in rubber bands or anything else with tension in it. I know you're talking shit, because I just tried this with a rubber band AND my guitar, you can clearly feel the tension is greatest at the ends where the rubber/string is wrapped around. Admit it, and get the fuck out, you have no idea what you're talking about.
@hammeroffail And to finally finish off 0wning you. If you don't have a guitar, get a rubber band, stretch it a fair bit. And start to twang it at various points. You will find that at the ends where it's tied to, it will be a higher pitched sound because tension is greater there, where there is less tension the sound will be more bassy (lower pitched), it's exactly the same thing that happens on a guitar.
@MrECC83 I do own a guitar, and you will find that it produces the same pitch no matter where you pluck it. The perceived tension at the ends are different because of force vectors, something you are clearly incapable of grasping, and the different dynamics caused by the different force vectors cause the "twang" you speak of, which is a different distribution of harmonics. But the main pitch is the same no matter where you pluck the string.
@hammeroffail This is bullshit, I do engineering and I know that you're talking shit. In fact, I will prove you completely wrong by recording it and displaying what I meant to your ignorant ass. What the fuck is this talk of force vectors? That doesn't make any sense. Vectors have a force associated with them, it's a direction of a quantity such as velocity. You're just making a stab in the dark hoping to end this by confusing others.
@MrECC83 Either way, what does this have to do with a muscle contraction during weightlifting, which is a slow, near-static pull from two fixed points?
@hammeroffail The point was that you claimed that within the same fibre there can't be different tension, I believe you're the one that made the point with the rubber band, so you should be asking yourself what it has do with it. The same physics apply.
@MrECC83 Seriously, I cannot believe that someone who thinks that the different parts of a guitar string have different tension manages to remember to breathe. I would tell you to draw a free-body diagram but your brain might implode.
@hammeroffail You honestly think different areas of a guitar string don't have different tension? Mate you honestly couldn't have done anything past 9th grade physics, you're just throwing in terminologies from what you remember in school attempting to confuse someone and believe you.. I'll do the video and post it up. If the tension is the same everywhere then it should move to the exact same degree EVERYWHERE on the string given the same applied force.
@MrECC83 Whatever dude, this is like trying to explain the Bill O'Reilly why the tides go in and out. You can be like our friend Bill and act smug and victorious. Or you can try to improve yourself - you're into fitness, so you must be interested in improving yourself. Since you "do engineering" (surely still doing your general prereqs), ask one of your professors about this. Ask one of your engineering professors, "is the tension the same throughout a single guitar string or does it vary?"
@hammeroffail I don't really have to ask my professor that, if people have to resort to asking professors such simple shit, then it's probably you who should be applying that bullshit Bill O'Reilly comment to yourself. Think about it logically. If there's more tension somewhere, it's less flexible. If it's more flexible there's less tension. Different parts of the guitar string has this property! If you used a newton meter to pull at the string in different locs, what do you think you would see?
@hammeroffail Yes, I do want to improve myself. And what this guy says on his video is not wrong, in fact, everyone from Dorian Yates to Jay Cutler and Coleman has different exercises for pecs, the same bloody exercise is not going to do your entire chest, you have to hit it from various angles and different routines for it to grow properly. That in itself is enough to refute your argument, no one does only bench press or dumbbell press to develop their chest.
@hammeroffail Only partially true. In the same manner that the anterior fibers of the deltoid perform a distinct function from the posterior fibers, the sternal and clavicular heads of the pec major also perform somewhat distinct motions. Granted, you cannot completey isolate a region of the same muscle, but you can do motions that would target a certain area more specifically.
@theninners Right, so to work the "inner pec" you would isolate the sternal head, correct? The sternal head still spans all the way from the sternum to the humerus - you cannot isolate the "inner part" of the sternal head.
@hammeroffail ya im sorry but im in med. school and what you're saying is wrong you can target a specific area of a muscle because for no movement does any one muscle make the movement there is always a group of muscle that work for any one movement when exercising. for example did you know that dumbells also stimulate ur back muscles? also there arent many muscles that only correspond to one movement only and instead can make many movements by their stimulation. hence, slight differences count.
@hammeroffail same way you exercise the "lower abs" the abs are one big muscle but you can target different areas. its the same as doing regular curls vs. hammer curls
@hammeroffail Do your homework a bit better. Just because a muscle attaches at a certain point does not mean you cannot target different points of that muscle through specific exercises due to different biomechanical positioning. Also it is not only how you train but how your brain interprets how you train which leads to an increase in excitatory impluses from the motor neuron to the part of the body you are concentrating on. Arny was a great example of this.
@iiAdamv@BrokenBrilliance@Cpapa18 Gentlemen, did I say that you can't emphasize different parts of a muscle? No, I did not, that would be silly, especially since often whether something is considered a different muscle or different parts of the same muscle is pretty arbitrary. You absolutely CAN emphasize DIFFERENT SETS OF FIBERS (upper/lower pec, upper/lower traps), but you CANNOT emphasize DIFFERENT PARTS OF A SINGLE SET OF FIBERS (you cannot emphasize inner/outer pecs or inner/outer traps).
@hammeroffail I assume you are aware that sarcomeres have optimal length where contraction is at its strongest and stretching leads to an increase in fiber sarcomere count (as shown in a study on a cats) so possibly the theoretical aspect is the stretch will lead to an increase in sarcomere's leading to an increase in the overall density in the resting muscle. The study in cats showed a 20% increase in sarcomere's so this may be the reason behind the application.
@hammeroffail It would lead to an increase in sarcomeres which constitute the length of the muscle. Without a study done into the area, it is only speculation. Without any referenced sources, if it works, do it, if it doesn't don't.
@BrokenBrilliance And there will never BE a referenced source on this, because no scientist would ever waste their time investigating a physical impossibility (emphasis of inner vs. outer pecs).
With how much bullshit there is in fitness/nutrition/health these days, one must take an "incorrect until proven correct" approach, not vise versa. This is a perfect example of bro science - anecdotal evidence with no scientific backing whatsoever.
@hammeroffail That sort of thinking is detrimental to progress. If you do an exercise which appears to have an effect, why would you stop it until it is proven otherwise? While I agree it has not been SCIENTIFICALLY proven that does not detract from the apparent results. Do you think the world will wait for scientific literature to allow them to progress? Do you KNOW it is a physical impossibility? No you only assume that because of current understanding.
@hammeroffail As I said before, based on current knowledge. If you are too short sighted to explore every possibility then I pity your boring life. good day (Y)
@iBeConNoRx What I did was look at myself in the mirror and (no homo) compare myself to a guy who is in really good shape. Turn on the TV, you'll see plenty of commercials. That alone motivated me to workout. Looking at yourself for long periods of time and focusing on parts of your body you don't like will work to motivate you to get in shape. It did for me anyway. I'm still fighting the battle to get back to where I was three years ago.
i found this a hard one. but didn't want to let it go because i could see the benefits. so i came out from the equipment say a good pace. then done the motion exactly the same but with out the cross over of the hands. it's a good strong movement and you can feel it work all the way throughout the movement. thank you very much looking at other vids you done now :)
I told about this exercise to the trainer at the gym, and he said he had never done it before ...I tried it and it really hurts, good way, and I was lifting half the weight I lift normally. try it! :D
the bench dont hit the inner pecs on some people, you need cable crossovers and pec deck exercises. I mean just look, theres no resistance on the pecs when the arms are straight in all barbell and dumbell excercises, flys or presses. most people need crossovers, to hit the area that traditional pec exercises dont hit..bitches..................
@rectbosun If the shoulder blades are pinched down and back on the bench then even when the arms are stright the chest is contracted try putting your arms stright out in front of you with no weight but keeping your blades pinched down and back and feel the difference in contraction.
@sol1deogloria its unnatural to leave your shoudler blades pinched during the whole movement. as the bar lowers in the benchpress, the shoulder blades naturally come together, but release as you raise the bar. the bentover row for back is the benchpress in reverse. Keeping your shoulder blades pinched during the whole movement, puts alot of strain on the wrists, unless your grip is real narrow.
@rectbosun bodybuilding often involves movements that are slightly unnatural to isolate areas better.When the body naturally wants to use other muscles to help in exercises such as anterior delt on a bicep curl you have to use techniques to stop other muscles being used such as keeping your elbows solid which you would not do naturally picking something up. on a bench press, keeping your shoulder blades back limits involvment of the serratus anterior isolating the chest.
your videos are great. heres where you can see what a natural bb who works hard looks like. too many ppl out there claiming to be natural and the clearly are not. respect!
these kinda exercises r so pointless, just stick to the basics. nothing replaces the bench press to put mass on ur chest. people who complain about not having inner pecs prob dont have ne pecs. bench press, incline, nd decline (barbell or dumbbells) will put tons of mass on ur chest not to mention give u strength. dont mess around with exercises like this, they barely do nething
before i start working out, i always go to one of your video and listen to that awesome intro song. it gives me that initial boost to began my workout. is there any chance that it can be downloaded for mp3?
You are confusing me a bit, sometimes its good to combine and incorporate more muscles and sometimes you want to isolate? Can you please explain that, thanks alot for all the advice!
My chest is not in shaped i did much excercise ... it just tights from both sides .... middle chest is not coming in shape .......my side chest just coming in shape but bcoz of middle chest its doesnot look good ...
@punkcool71 i have the same thing my chest is deveploped but middle there is a gap like no muscle there its pretty fuc.ck.king anyoing becuz it just does not look good ive heard that its genetics if it is then you and i are screwed :P becuz where you have no muscle u cannnot train that so, its llike fat bone structor isnt it ? i hate that .....
i'm one of those guys doing it the first way. His way looks much better.
mchlthall 1 day ago
this is probably a waste of time
YmCmbZ 3 days ago
@YmCmbZ I thought it was pretty cool
buckets2378 1 day ago
Yup, it's kinda difficult to isolate in cables, sometimes you won't notice that you're working other muscle groups. Free weights is still the best option or bands.
GiulianoIbarreta 4 days ago
endboss exercise
demon0fdmg 6 days ago
Exactly!
suckit8989 1 week ago
@unholyvicar This guy is natural & he may not be as defined or as big as some of the other guys in other videos but keep in mind that most of them are juiced.
suckit8989 1 week ago
@suckit8989 thats perfect natural form
kaimojepaslt 1 week ago
I have a machine but I can only do one arm at a time is it pointless that way?
Grdemon 1 week ago
@Grdemon No! doing it one arm at a time will also involve your core. You will lose pec isolation and have to back weight off, but it would still be very effective (as long as you don't twist you body as you do it)
hammerman16 6 hours ago
I tried this yesterday and It worked. I clearly felt my muscles being worked differently and it was very effective. HOwever, people were looking at me like “wtf is he doing“, but hey, It worked wonders.
People, stop arguing uselessly. This is an instructional video. Take it or leave it.
PadillaFaxas 1 week ago 2
looks more like a shoulder exercise
coolbob2010 1 week ago
What settings are recommended on the machine?
Lowest height for the cable? What about the angle of the arm 7-8-9?
Are the feet in front/level/behind the pulleys?
ashleywallace83 2 weeks ago
no offense to the dude (dude is ripped) but his chest looks really flat compared to other guys on youtube, i don't know if hes improved since this video but this exercise must not work that well for the chest =p
unholyvicar 3 weeks ago
Comment removed
lago4 3 weeks ago
@unholyvicar Bruce Lee was pretty ripped, but his chest was flat too. could be genetics?
lago4 3 weeks ago
@lago4 u cant have big muscle if u want that agility
myeung16 2 weeks ago
u should be in undisputed 4...lol
MrSolid92 3 weeks ago
inner pecs can be worked in a few ways. cable crossovers,benchpress with shoulder(narrow)grip with squeeze at the very top of the movement,flyes with a smaller movement,again with holding the dbbells in the middle and squeezing.Personally,dumbblel flyes really helped me develop my inner chest.Its not perfect yet but it has imporved visibly.Most guys in my experienc ehave problems developing upper pecs,nou lower.That is where i barely developped any muscle in over 1 1/2 yrs of training.
TheLusianPopa 3 weeks ago
One other thought...if you don't believe u can target certain areas of a muscle, then why do anything but flat bench for your chest?
dlporter198 1 month ago
@dlporter198 dumbass, u can't target certain areas of your muscle for fat loss, not muscle gain. If you couldn't target a certain muscle then a training routine wouldn't even exist..
NextBigBodyBuilder 3 weeks ago
@NextBigBodyBuilder fuckwad...did i say anything about targeting for fat loss? No, learn how to read dip shit
dlporter198 3 weeks ago
@dlporter198 that is the most stupid comment i've ever seen.Of course you can target certain areas of the muscle. that's like saying u only do curls for your whole entire arm, and no triceps
NextBigBodyBuilder 3 weeks ago
@NextBigBodyBuilder that's exactly what I am saying yo. someone else said u can't target certain areas of the muscle. I said why do anything but flat bench then
dlporter198 3 weeks ago
Lots of people talking (arguing) about an exercise targeting certain areas of a muscle, well, here's a simple test. Take an exercise like this and do 100 reps. In a day or two, you'll know exactly where/how it's affecting your muscle. Sure it might be extreme, but you'll have an answer. The whole pec will likely be sore, but it might be more sore in a particular area.
dlporter198 1 month ago
@dlporter198 thnx man.I'm learnin' a lot from u .
1000coolman 3 weeks ago
dude what is the song at the start? its beast
1213raith 1 month ago
10 - 12 reps 3 times?
KudosCadet 1 month ago
his chest are totally ''muscleless''~~~ so skinny and yet he wanna teach people how to do this particular workout~~oh my god
tigerpcx 1 month ago
@tigerpcx so what? for example i don´t want to get really big.. i just want to look good and he definitely does.. you don´t have to weight 150kgs to advise someone...
forasthebestartist 1 month ago 2
@tigerpcx If your understanding of exercise is anywhere near your capacity for the English language, why would anyone listen to you? What an idiot. Do not leave uneducated comments on educated peoples videos, thank you.
karazeyguy1 1 month ago
@karazeyguy1 er~~so how educated are u at this moment? and i just comment on what i saw~ do u all understand wat does ''The Inner Pec Incinerator! '' means?? if this kind of shape also represents these phrase~ i think it is really a disgraceful video~ and we will follow the best..not an ordinary person who just simply tell u this and that without any result.. it is a waste of time..
tigerpcx 1 month ago
@karazeyguy1 example'' if u wanna successful in finance, follow george soros or warren buffett's advise, don listen to any people who have no amazing result on this field.. it is a waste of time.. he/ she had not successful and yet wanna teach people how to success.'' wat a laughing stalk. Maybe u don mind, because u just wanna follow the blind to lead u..~ the blind follows the blind..wtf..immature thinking..if it is so easy to fulfill yr needs, i think u are really a aimless person.
tigerpcx 1 month ago
@tigerpcx Immature? Do you actually read the bullshit that you put on here? And please don't try to reference the likes of Warren Buffett while using that kind of disgraceful grammar.
karazeyguy1 3 weeks ago
I'm going to try this next time I go to the gym, very cool.
TheOtherMic 1 month ago
This is one of my favorites!!
TJstylez619 1 month ago
Never mind, it's $3,500. Maybe next year
Tetrault88 1 month ago
is there a way you can work on that part of the chest by doing any kind of push ups?
anasdogar 1 month ago
Can anyone please tell me what machine he's using? I'd like to buy it bc it looks like a great cable machine to finish my home gym. Thanks.
Tetrault88 1 month ago
This has been flagged as spam show
how do i get bigger inner chest with dumbbells?
TheJohan9615 1 month ago
how do i get bigger inner chest with dumbbells
TheJohan9615 1 month ago
how to i get bigger inner chest with dumbbells?
TheJohan9615 1 month ago
I'll have to try this the next time i have access to some cables.
DekaBlz 1 month ago
This ripped my tits to the bone.
vantage1887 1 month ago
This is amazing! it ripped my chest!
juniorguerra444 1 month ago
is there anyway this can be incorporated at home without that big ass machine?
TheShizznay 2 months ago
@TheShizznay I second this question. Would this be as effective if you're doing one at a time with a single low pulley?
ProBangers 2 months ago
wish screen wasnt so shacky in video giving me headache
logan52495 2 months ago
@logan52495 stfu, you can see what he is doing well enough to apply it in the gym
SOULJAJOE010 1 month ago
@SOULJAJOE010 easy there soul
logan52495 1 month ago
There are no muscles lining the center of your chest..
nomuscleasianman 2 months ago
ok,the point for inner chest workout is use the cable machine
TEMMYWA 2 months ago
how much body fat do you have? like none?
MortalMonkeyKombat 2 months ago
excellent idea
Bobb1952 2 months ago
why don't you science nerds go argue at a museum and leave the workout suggestions to those who will actually use them. HEY LOOK BIG BANG THEORY IS ON! GO.
mmete17 2 months ago
@mmete17 haha
defender8314 2 months ago
@mmete17 AHHAHHHAHAHA
greenpokerchip 2 months ago
FFS, the reason people probably think this makes their inner chest grow is because they add another chest exercise to an already push-heavy routine, which wrecks their posture even further, bringing their shoulders forward and pushing the pecs together.
hammeroffail 2 months ago
I think someone bit you left chest!!! J/k
SeksBeast 2 months ago
IncINNERator - I see what you did there.
boyracer92 2 months ago
use a tripod
MrWeidotcom 3 months ago
@mrECC83 If you were arguing with hammeroffail about the same thing your argument would stand. But, since you failed to recognize the structure of the pec major you're being pretty feisty with no merit. The pec major has three major DIRECTIONS from which the muscle converges on to the humerus. We're not talking tension on a single fiber in different directions. Take a second to understand his argument before you begin to attack. Give him a break.
theninners 3 months ago 2
Thanks. I have been using this in my routine and am getting huge. I now have 16 inch biceps. I'm nine years old.
AllCityUnit 3 months ago
does having shit lats affect the look of ur pecs?
tricepsish 3 months ago
Huh? Interesting XD
DrJ5485 3 months ago
Look like a time machine.
royal44100 3 months ago
Wow this tears you up the first time you try it
LaMuerteEsElComienzo 4 months ago
u left handed ?
Z6LI 4 months ago
and what do u say if I tell you I want to incinerate the UPPER inner pec?
Can we do the same movement with our arms up, will it work the same?
cybernm 4 months ago
looking this video reminds me bruce lee.
dhaval007mca 4 months ago
I understand at some level you would be engaging the delts if at incline a little too much, but I just wanted your opinion on overhead. I thought that it could possibly have the same isolation effect but on that upper area i'm looking for. thanks again
pantazi23 4 months ago
Good advice. very unique. Would it be possible to raise the machines arms and do the same exercise to hit the higher portion of the inner pec? basically almost having arms overhead or at an incline. Ive been tryin forever to get a consistent definition line from top to bottom between my pecs. Thanks, you have great tips.
pantazi23 4 months ago
Great video really made sense! Youve got the best body ive ever seen i swear. Your not to big thay it looks like your on steroids and your not to small.
crazymonkey0990 4 months ago
This has been flagged as spam show
Hi Jeff, great video man! I've been doing the cable crossover for all my chest workouts till now. But what you showed here actually made sense!
I will be trying this one from my next workout. Oh, and one question, is this workout for the whole chest or just the lower chest...what muscles are actually involved?
24sbm120 4 months ago
Hi Jeff, great video man! I've been doing the cable crossover for all my chest workouts till now. But what you showed here actually made sense!
I will be trying this one from my next workout. Oh, one and one question, is this workout for the whole chest or just the lower chest...?
24sbm120 4 months ago
He definitely sounds like Ross in Friends :D
MrMiyagiist 4 months ago 16
i can never do this, cuz motherfuckers at the gym hog it!
SIurm 5 months ago 67
@SIurm just do butterflys with the dumbells
kinstar 4 months ago
@SIurm haha
SolidRecordz 3 months ago
@SIurm go early
HarrisonEtherington 3 months ago
@SIurm do diamond push up is the same fucking thing...
Koxi02 3 months ago
@Koxi02 i do :)
SIurm 3 months ago
@SIurm same here man:/ i hate it lol
BigMandoF 3 months ago
@SIurm Hey man I fuckin understand you!
momosaf 3 months ago
@SIurm then don't go in peak times , i personally go at the morning and there is no one there :D
FrozenCrewGr 2 months ago
@SIurm lol
ivantot017 2 months ago
This is an amazing tip!! Thanks Jeff :-)
Mwarren0717 5 months ago
I cant afford that machine..so no good for this... any homeworkout for the inner pec?
xtechxtips 5 months ago
From 2:58 onward, if you do it fast enough, you`ll get Asereje dance moves.
LOL.
Sorry, but what he demonstrated makes sense in contracting the inner pectoral more.
WaterKirin 5 months ago
I just did this at the gym and by far this is way better than a cable crossover that most people do and I generally did..awesome..also instead of putting my hand through the grip as you have it shown here, I just grab the grip but dont put my hand through it....awesome - thanks Jeff
rhdtv2002 5 months ago
For all your knowledge of biomechanics you clearly lack something more important... Experience. Any experienced lifter will tell you its possible to emphasize certain muscle fibers by simply changing how you perform an exercise. Just because the pectoral muscle spans one front half of your ribcage doesnt mean you cannot put more stress on one part of the muscle than another.
xXKushkinXx 5 months ago
If you think you can target inner pecs over outer pecs, you have no grasp of the simplest biomechanical concepts. The fibers of the pec major run all the way from the sternum and clavicle to the humerus. How are you going to exercise one part of the fiber over another?
hammeroffail 5 months ago 9
@hammeroffail It is elementary knowledge in the exercise physiology community that certain angles and grips can target differnt areas of the muscle. But this guy is a tool.
ragincajunFlex 3 months ago
@ragincajunFlex Yes, different FIBERS can be targeted, e.g. upper/mid/lower pec. But you can't target different parts of a single muscle fiber. That's like saying that when you take a rubber band and stretch it, you can somehow put more stress on one part over another.
hammeroffail 3 months ago
@hammeroffail Wrong, there is going to be more stress on one part of the rubber than the other. Shut up, you're spewing nonsense all over the page. The guy in the video is correct. He probably doesn't know biomechanics, but neither do you. Whatever it is, it's correct and it works. It may be the same fiber, but that does not mean the stress is the same all the way along it.
MrECC83 3 months ago
@MrECC83 How is there going to be more stress in one part of the rubber band over the other, genius? There is a constant force throughout the band (or muscle fiber), that's required by basic statics. The stress in each cross-section of the band (or muscle fiber) is going to be proportionate to that force, and the relative stress in each cross section cannot be changed.
hammeroffail 3 months ago
@hammeroffail Please show me a link to this "basic statics" that you're alluding to. Tension varies over distance, especially so if it's a wrap around. Tension is greatest at the ends where it's tied to. Here's the simplest example. Consider a guitar. Where the strings are pinned down at either end is where the tension is GREATEST, you can check this by trying to move the strings at those ends, it won't budge. Hence why people strum chords or play notes by hitting the string around 3/4 distance.
MrECC83 3 months ago
@hammeroffail This is the exact same "basic statics" that works in rubber bands or anything else with tension in it. I know you're talking shit, because I just tried this with a rubber band AND my guitar, you can clearly feel the tension is greatest at the ends where the rubber/string is wrapped around. Admit it, and get the fuck out, you have no idea what you're talking about.
MrECC83 3 months ago
@hammeroffail And to finally finish off 0wning you. If you don't have a guitar, get a rubber band, stretch it a fair bit. And start to twang it at various points. You will find that at the ends where it's tied to, it will be a higher pitched sound because tension is greater there, where there is less tension the sound will be more bassy (lower pitched), it's exactly the same thing that happens on a guitar.
MrECC83 3 months ago
@MrECC83 I do own a guitar, and you will find that it produces the same pitch no matter where you pluck it. The perceived tension at the ends are different because of force vectors, something you are clearly incapable of grasping, and the different dynamics caused by the different force vectors cause the "twang" you speak of, which is a different distribution of harmonics. But the main pitch is the same no matter where you pluck the string.
hammeroffail 3 months ago
@hammeroffail This is bullshit, I do engineering and I know that you're talking shit. In fact, I will prove you completely wrong by recording it and displaying what I meant to your ignorant ass. What the fuck is this talk of force vectors? That doesn't make any sense. Vectors have a force associated with them, it's a direction of a quantity such as velocity. You're just making a stab in the dark hoping to end this by confusing others.
MrECC83 3 months ago
@MrECC83 Either way, what does this have to do with a muscle contraction during weightlifting, which is a slow, near-static pull from two fixed points?
hammeroffail 3 months ago
@hammeroffail The point was that you claimed that within the same fibre there can't be different tension, I believe you're the one that made the point with the rubber band, so you should be asking yourself what it has do with it. The same physics apply.
MrECC83 3 months ago
@MrECC83 Seriously, I cannot believe that someone who thinks that the different parts of a guitar string have different tension manages to remember to breathe. I would tell you to draw a free-body diagram but your brain might implode.
hammeroffail 3 months ago
@hammeroffail You honestly think different areas of a guitar string don't have different tension? Mate you honestly couldn't have done anything past 9th grade physics, you're just throwing in terminologies from what you remember in school attempting to confuse someone and believe you.. I'll do the video and post it up. If the tension is the same everywhere then it should move to the exact same degree EVERYWHERE on the string given the same applied force.
MrECC83 3 months ago
@MrECC83 Whatever dude, this is like trying to explain the Bill O'Reilly why the tides go in and out. You can be like our friend Bill and act smug and victorious. Or you can try to improve yourself - you're into fitness, so you must be interested in improving yourself. Since you "do engineering" (surely still doing your general prereqs), ask one of your professors about this. Ask one of your engineering professors, "is the tension the same throughout a single guitar string or does it vary?"
hammeroffail 3 months ago
@hammeroffail I don't really have to ask my professor that, if people have to resort to asking professors such simple shit, then it's probably you who should be applying that bullshit Bill O'Reilly comment to yourself. Think about it logically. If there's more tension somewhere, it's less flexible. If it's more flexible there's less tension. Different parts of the guitar string has this property! If you used a newton meter to pull at the string in different locs, what do you think you would see?
MrECC83 3 months ago
@hammeroffail Yes, I do want to improve myself. And what this guy says on his video is not wrong, in fact, everyone from Dorian Yates to Jay Cutler and Coleman has different exercises for pecs, the same bloody exercise is not going to do your entire chest, you have to hit it from various angles and different routines for it to grow properly. That in itself is enough to refute your argument, no one does only bench press or dumbbell press to develop their chest.
MrECC83 3 months ago 2
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MrECC83 3 months ago
@hammeroffail you can influence certain parts over another
SuWoopSparrow 3 months ago
@hammeroffail with you on that XD
DrJ5485 3 months ago
@hammeroffail Only partially true. In the same manner that the anterior fibers of the deltoid perform a distinct function from the posterior fibers, the sternal and clavicular heads of the pec major also perform somewhat distinct motions. Granted, you cannot completey isolate a region of the same muscle, but you can do motions that would target a certain area more specifically.
theninners 3 months ago
@theninners Right, so to work the "inner pec" you would isolate the sternal head, correct? The sternal head still spans all the way from the sternum to the humerus - you cannot isolate the "inner part" of the sternal head.
hammeroffail 3 months ago
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carlitoboss 3 months ago
This has been flagged as spam show
@hammeroffail retard putting science aside, I can say from personal experience you can work specific parts of a muscle
carlitoboss 3 months ago
@hammeroffail ya im sorry but im in med. school and what you're saying is wrong you can target a specific area of a muscle because for no movement does any one muscle make the movement there is always a group of muscle that work for any one movement when exercising. for example did you know that dumbells also stimulate ur back muscles? also there arent many muscles that only correspond to one movement only and instead can make many movements by their stimulation. hence, slight differences count.
Cpapa18 3 months ago
@hammeroffail same way you exercise the "lower abs" the abs are one big muscle but you can target different areas. its the same as doing regular curls vs. hammer curls
iiAdamv 3 months ago
@hammeroffail Do your homework a bit better. Just because a muscle attaches at a certain point does not mean you cannot target different points of that muscle through specific exercises due to different biomechanical positioning. Also it is not only how you train but how your brain interprets how you train which leads to an increase in excitatory impluses from the motor neuron to the part of the body you are concentrating on. Arny was a great example of this.
BrokenBrilliance 2 months ago
@iiAdamv @BrokenBrilliance @Cpapa18 Gentlemen, did I say that you can't emphasize different parts of a muscle? No, I did not, that would be silly, especially since often whether something is considered a different muscle or different parts of the same muscle is pretty arbitrary. You absolutely CAN emphasize DIFFERENT SETS OF FIBERS (upper/lower pec, upper/lower traps), but you CANNOT emphasize DIFFERENT PARTS OF A SINGLE SET OF FIBERS (you cannot emphasize inner/outer pecs or inner/outer traps).
hammeroffail 2 months ago
@hammeroffail I assume you are aware that sarcomeres have optimal length where contraction is at its strongest and stretching leads to an increase in fiber sarcomere count (as shown in a study on a cats) so possibly the theoretical aspect is the stretch will lead to an increase in sarcomere's leading to an increase in the overall density in the resting muscle. The study in cats showed a 20% increase in sarcomere's so this may be the reason behind the application.
BrokenBrilliance 2 months ago
@BrokenBrilliance You can't stretch the inner pec without stretching the outer pec, so what you suggest would not enable an emphasis in any way.
hammeroffail 2 months ago
@hammeroffail It would lead to an increase in sarcomeres which constitute the length of the muscle. Without a study done into the area, it is only speculation. Without any referenced sources, if it works, do it, if it doesn't don't.
BrokenBrilliance 2 months ago
@BrokenBrilliance And there will never BE a referenced source on this, because no scientist would ever waste their time investigating a physical impossibility (emphasis of inner vs. outer pecs).
With how much bullshit there is in fitness/nutrition/health these days, one must take an "incorrect until proven correct" approach, not vise versa. This is a perfect example of bro science - anecdotal evidence with no scientific backing whatsoever.
hammeroffail 2 months ago
@hammeroffail That sort of thinking is detrimental to progress. If you do an exercise which appears to have an effect, why would you stop it until it is proven otherwise? While I agree it has not been SCIENTIFICALLY proven that does not detract from the apparent results. Do you think the world will wait for scientific literature to allow them to progress? Do you KNOW it is a physical impossibility? No you only assume that because of current understanding.
BrokenBrilliance 2 months ago
@BrokenBrilliance Yes, I KNOW it's a physical impossibility because of the anatomy of the pec and basic physics.
hammeroffail 2 months ago
@hammeroffail As I said before, based on current knowledge. If you are too short sighted to explore every possibility then I pity your boring life. good day (Y)
BrokenBrilliance 2 months ago
@BrokenBrilliance Fuck dude you're right.
I'm so short sighted.
I can't explore the possibility of the Earth being flat OR the possibility of emphasizing inner pecs.
My life is so boring :(
hammeroffail 2 months ago
@hammeroffail
your an idiot
BlackwaterBeast 2 months ago
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hammeroffail 5 months ago
u have some awesome lats, gonna try this exercise hope i like it ^^
FB734K 5 months ago
who are you?
tupist1 5 months ago
is there a way i could do this at home>?
duijtendaal 5 months ago
yo G question.. im a poor ass mother fucker. is it possible for me to put weights on ropes, have those ropes over tree limbs, and have this work?
SteadyMonotony 5 months ago
@SteadyMonotony for sure bro! the drier the wood the better, wet wood just bends and your weights will fall off:(
ddwazzup247 5 months ago
@ddwazzup247 fa sho
SteadyMonotony 4 months ago
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SteadyMonotony 5 months ago
@iBeConNoRx What I did was look at myself in the mirror and (no homo) compare myself to a guy who is in really good shape. Turn on the TV, you'll see plenty of commercials. That alone motivated me to workout. Looking at yourself for long periods of time and focusing on parts of your body you don't like will work to motivate you to get in shape. It did for me anyway. I'm still fighting the battle to get back to where I was three years ago.
iAMVyt 5 months ago
How much delt tie-in with executing that movement?
ARSONPINNACLE 5 months ago
saggy boobs
jamieafroboy 5 months ago
@damaged2 Serratus
philb000 5 months ago
Ceratus muscle? IS that what you said at 2:05?
damaged2 5 months ago
you look like you have the body of a fighter, not really body builder, do you do any martial arts or combat sports?
crip23walk23 5 months ago
i found this a hard one. but didn't want to let it go because i could see the benefits. so i came out from the equipment say a good pace. then done the motion exactly the same but with out the cross over of the hands. it's a good strong movement and you can feel it work all the way throughout the movement. thank you very much looking at other vids you done now :)
beerequalsheaven 5 months ago
He just likes looking at his chest :D haha.
MrErgotamine 5 months ago
I like the contraction at the end of the movement - with a pause. I have also found that a pre-contraction adds to the pump
xjungfreud 6 months ago
you have a really nice body dude..its exactly what i want ..not to big or too small :)
satinderjit4 6 months ago
this guys the truth!!!!!!!!!!!!
aaronracine 6 months ago
thanks a lot! im gonna try this out in the gym tomorrow!
schlebb1 6 months ago
I told about this exercise to the trainer at the gym, and he said he had never done it before ...I tried it and it really hurts, good way, and I was lifting half the weight I lift normally. try it! :D
poposisa 6 months ago
Terrific workout!! How may reps and sets do you suggest? If 12 reps that means only 6 per side?
UclaChris1 6 months ago
when do i rest between sets or excersise?? how much time !!??
onxiaftw 6 months ago
his chest is fucking ugly at 0:26, i'm not a homosexual but brandon carter has a better chest
EncouraginTv 6 months ago
@EncouraginTv That's because God didn't entend us all to look alike. JD is Ripped. Brandon is Built. There's a difference between everyone.
AZZ3R1 6 months ago
the bench dont hit the inner pecs on some people, you need cable crossovers and pec deck exercises. I mean just look, theres no resistance on the pecs when the arms are straight in all barbell and dumbell excercises, flys or presses. most people need crossovers, to hit the area that traditional pec exercises dont hit..bitches..................
rectbosun 6 months ago
@rectbosun If the shoulder blades are pinched down and back on the bench then even when the arms are stright the chest is contracted try putting your arms stright out in front of you with no weight but keeping your blades pinched down and back and feel the difference in contraction.
sol1deogloria 6 months ago
@sol1deogloria its unnatural to leave your shoudler blades pinched during the whole movement. as the bar lowers in the benchpress, the shoulder blades naturally come together, but release as you raise the bar. the bentover row for back is the benchpress in reverse. Keeping your shoulder blades pinched during the whole movement, puts alot of strain on the wrists, unless your grip is real narrow.
rectbosun 6 months ago
@rectbosun bodybuilding often involves movements that are slightly unnatural to isolate areas better.When the body naturally wants to use other muscles to help in exercises such as anterior delt on a bicep curl you have to use techniques to stop other muscles being used such as keeping your elbows solid which you would not do naturally picking something up. on a bench press, keeping your shoulder blades back limits involvment of the serratus anterior isolating the chest.
sol1deogloria 6 months ago
Great
kingofcraig 6 months ago
I agree with fms. People need to put mass on before they do isolation exercises
xGENERALxKILLx 6 months ago
your videos are great. heres where you can see what a natural bb who works hard looks like. too many ppl out there claiming to be natural and the clearly are not. respect!
Tibialmario 7 months ago
these kinda exercises r so pointless, just stick to the basics. nothing replaces the bench press to put mass on ur chest. people who complain about not having inner pecs prob dont have ne pecs. bench press, incline, nd decline (barbell or dumbbells) will put tons of mass on ur chest not to mention give u strength. dont mess around with exercises like this, they barely do nething
fmsstarstraps182 7 months ago
hey jeff, i wanna ask if push ups increase chest size or not???? plz reply soon... :)
bllwaseem 7 months ago
before i start working out, i always go to one of your video and listen to that awesome intro song. it gives me that initial boost to began my workout. is there any chance that it can be downloaded for mp3?
318r3c08 7 months ago
his chest is Illuminati ;O
hazza4ali 7 months ago
How about dips.. i think dips also works on the inside of ur chest and on your triceps.
Punjabi765 7 months ago
You are confusing me a bit, sometimes its good to combine and incorporate more muscles and sometimes you want to isolate? Can you please explain that, thanks alot for all the advice!
JollyJont 7 months ago
hey
scott
My chest is not in shaped i did much excercise ... it just tights from both sides .... middle chest is not coming in shape .......my side chest just coming in shape but bcoz of middle chest its doesnot look good ...
plz help me out
reply soon
punkcool71 7 months ago
@punkcool71 i have the same thing my chest is deveploped but middle there is a gap like no muscle there its pretty fuc.ck.king anyoing becuz it just does not look good ive heard that its genetics if it is then you and i are screwed :P becuz where you have no muscle u cannnot train that so, its llike fat bone structor isnt it ? i hate that .....
beratio 7 months ago
Damn this MF knows his stuff
jdcwest67 7 months ago
I have the same body as Jeff... big shoulders and arms but not that big of chest
elcid524 7 months ago