00:00Yo, what's up, Jordan here.
00:01Today, I wanna show you few exercises you can do
00:04that trains your chest at home.
00:07So first of all, let's talk about the middle chest first.
00:09The middle chest is probably one of the easiest part
00:12to train, the exercise is very direct.
00:15Push up itself hits the middle chest.
00:17In order to maximize your chest,
00:19give least pressure for the triceps,
00:21is try to go a little bit wider.
00:24Wide means your grip should be slightly wider
00:26than your shoulder width.
00:28Okay, in position, roll down your body, push.
00:35Okay, very straightforward.
00:36This exercise hit the majority of the middle chest
00:40and a little bit of upper chest.
00:43So the next exercise that can hit your middle chest too,
00:47is not a push up.
00:48This is an isolation workout.
00:50So I'll be using a water bottle, right?
00:54This is a very big gallon.
00:56So for those of you, you can start with 1.5 litre bottle water.
01:00This is a chest fly.
01:03So get into a floor.
01:05And the reason why I wanna use one bottle
01:08is because I can nicely set up
01:10and be more focused on the movement.
01:13This is how it look like.
01:18Make sure it's balanced.
01:19You don't want the bottle to fall on you, right?
01:22Make sure it's stable.
01:23Squeeze up.
01:25Right?
01:26Here, as you can see, my chest is shortening.
01:31They are contracting and they are working.
01:36Okay?
01:37So I would strongly recommend you to do both exercise
01:41back to back, right?
01:42Start with a push up first.
01:43Do about 10 to 20 repetitions depending on your fitness level.
01:47Right after you finish a push up,
01:49move on straight to a chest flies.
01:51Now, here's the tricky one.
01:53The upper chest.
01:55Upper chest is the clavicular head that is very stubborn to grow.
01:58Most bodybuilders, most fitness enthusiasts,
02:01also struggle to build these puzzles.
02:03So this is the easiest way to get started.
02:06Just place a chair here, setting up.
02:11And lower yourself down.
02:17As you can see, the moment I push this in this angle,
02:23I'm actually pushing this angle, right?
02:26This works the upper chest area, right?
02:31Now, another way of training your upper chest is
02:35you can use the same bench, right?
02:39By just changing the grip a little bit,
02:41you can also target the clavicular head.
02:44Setting up.
02:48This is what I call the reverse grip push up.
02:52Low yourself down.
02:53Low yourself down.
03:02By doing this, my upper chest is actually firing.
03:11Okay?
03:12This also trains the inner part, right?
03:14So for this grip, well, I don't recommend you to go
03:17white grip again because you're gonna give a lot of stress
03:20for your shoulder, right?
03:22Shoulder width is great.
03:23And one more thing.
03:25Whenever you do any exercises involved in chair,
03:28make sure that your chair is solid, right?
03:31You don't want them to move backward when you do a push up, right?
03:34This will get you into serious trouble.
03:36Find a wall, lean against or anything.
03:39But here, in this situation, it's fine because it's carp head.
03:42It's friction so it doesn't go away.
03:45I still have one more exercise that can really train your upper chest
03:50and also the inner chest as well.
03:52This is an isolation exercise.
03:54This is what I call the front raise but in the underhand version.
03:59Like this.
04:02So when you do this exercise, make sure you from here,
04:05this position and raise inward.
04:10Adduction, right?
04:11Adduct.
04:12This is how your upper chest and your inner chest are working.
04:18Right?
04:19As you can see, my upper chest is being stretched and being contract by doing this.
04:27So how to sequence this?
04:29I would say do a decline push up or a reverse grip push up on the bench.
04:34Choose either one.
04:35Do for 15 to 20 repetitions.
04:38And then straight away, moving on, do an isolation work.
04:42Do this for another 10 reps.
04:45Same goes to the middle chest earlier, okay?
04:48That's pretty much for all these exercises.
04:50It's all about the combination, the variety and the consistency of training at home.
04:56Obviously, it would be great if you can train in the gym because there are more equipments.
04:59But today is basically just to share with you what you can actually do at home to get a nice
05:04dress.
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