what's up guys jeff cavaliere athleanx.com Jesse he's back I know you've been waiting for him today we want to cover the chest we've had our hard gainer edition or a hard gainer series here today it's about exercise tips when you're training your chest particularly as a hard gainer and this guy is starting to he's not he's getting over the moniker now he's actually starting to become a gainer as you can too but today I want to show you some of those key tips you can apply when you're training your chest that's going to help you out right we're going to break it down into three parts the first place we're started is the pull-up bar okay yes I said pull-up bar because again we're following suit with what we talked about before regarding hardgainers one of your biggest problems is going to always be activation remember the first time you've ever did a dumbbell bench press or a barbell bench press it's you don't even know where the weight is in space you're doing your dumbbells and they're kind of floating around right people tell you to bring them up together you never really hit them in the same spot that's a proprioception issue but there's also a muscle awareness issue one of the key points whenever you are going to press and we're going to have to press if we're going to build your chest is you've got to be able to press with the chest and not the shoulders and we cover this in the video for our more advanced guys but you can see it's integral to what we do and it's very important that you start now so what I have Jesse do when I'm recommending you do is start off with some bolts some skat pulls on a pull-up bar on chest day believe it or not and he's just basically trying to do a pull-up without moving his arms without bending his arms and he gets up there and holds it for for a couple seconds and the point here is we're trying to activate his lower traps get to the ability to be able to control the scapula pull it down and hold it there I'll show you why it's important in a second a couple more so I have them do just a couple sets of this right six seven eight of them held for a couple seconds ease now come on down we talked about you want to ingrain it right away with what you're actually going to do and that's with actually pressing so when we press what we do wrong a lot of times as hard gainers is we press and we leave with our shoulder and we let our arm do the pressing so let's show what that looks like as we press the arms are doing the pressing especially as you're trying to use maybe heavier weights and you should you're pressing you're letting the arm lead the way that's not what you want to do you want to let your chest lead the way so the arms have to stay back the only way the arms can stay back the shoulders can stay back is by having an awareness of those muscles on the back side that you just hopefully woke up a little bit and made aware that they're going to need to work exactly so now let's see with the SCAP pull down so so here you press out and you lead with the chest so this is doing the contraction this is staying back okay so pressing that way in as hard as you can press there you go so I have them do some presses standing up in the air just like that and you can see even his posture is improving because we're working on these things now we take it over to the bench press okay so the bench press is not an exercise that you want to avoid at any level especially as a hard gainer because it's going to help you to start building more of that size but you got to do one thing for me Jesse you got to do one thing for me too you've been doing one thing for me and that is you got to get over the small plate phobia see if there's nothing worse than heading to the gym and then get ready to bench press and maybe all you can do is this on the end of the bar because you do anything to have people be able to see that big 45 pounder on the outside so that even if that girl is staring at you at the other side of the gym at least see seeds 145 she can imagine that there's two or three stacks on the inside of it but you just want to get to the point where you can do the bigger plates the biggest mistake is people doing that and not being able to the place in the bar and they can't get any good reps out you're defeating the entire purpose and that is why your chest isn't grown so you have to start with a weight that you can control but there is a way that you can incorporate heavier weights okay and it's actually going to be necessary for neurologically waking up your muscles a little bit to help them feel more comfortable and confident in handling heavier weights so what we do is we take the pins and we set them up high okay I'm not concerned about depth I'm not concerned about anything what I want to do here is get a weight down I'm going to adjust here by 20% from what Jesse's going to work with so if he's working with one Dean what we'll do is we'll get them up to 135 again a weight that he's not going to try to lift because he's not going to be able to do it so well since he's just starting out but instead what I wanted to do is get comfortable with the weight in his hand okay a touch up so we get in here and all I want him to do is unrack it okay so for a few times he's just going to unwrap and get it up over his chest he adheres to the same principles of the press just up nice hold it for a couple seconds bring the back down okay again a weight that he's not necessarily comfortable wrapping out with do another one and he starts to feel more confident with the weight okay put it down now after doing a couple of the ump innings here now what he has to do is do one set and I don't care how again what the pins nice and high I don't care how many reps he winds up doing when he winds up failing he comfortably is going to come down to the pins he centrally feel the weight all the way down get comfortable feeling with that weight feels like come on down so now he's going to lift up get some position here go ahead and press up there you go nice all the way down slow there okay press press press from down slow it's good so that's all he has to do is do a rep or two or whatever it is to feel comfortable that weight and then we're going to go into his working weight so now what I do is take his working weight which is now instantly going to feel lighter because neurologically he's commanded the weight that was heavier he's convinced himself that he can handle it maybe not capable of handling it four full sets and reps but in a confidence from confidence standpoint he can't handle it so now we get in here now we do our working sets with this weight which it could be again in the sick – eight rep range we're trying to build strength here but it's a weight now that's 20% less than what he just did and neurologically he's turned himself on that's it I won't make you do the whole set just do one more you know it even feels a bit wet light prawns go ahead come up like the same way that a baseball player who would swing a doughnut on the end of a baseball bat would then go to the baseball bat itself he's sort of neurologically turned that on all right we got one more step here again critical for getting hard gainers to start unlocking more sighs okay last thing now we're on a dip okay now when we want to make sure that you know how to do and we could do this easily with the dip is not just trained to failure but to learn how to take and train through failure and we talked about that again as a hard gainer we tend to not understand what our true limits are and and that usually holds us back so on this exercise we can train him to failure and then through failure by just using a band you can put a ball inside of the physical ball and push it inside of this captain's chair setup but you just take a band press it down here and you let it hang right in front of you now what Jesse's going to do he's going to dip and then when as soon as he reaches failure where he would normally jump off the bar we're going to teach him there's more that you can do there's a drop set you can do you can actually extend failure take it to failure again via this band assisted by dip okay one of my new phone just put your knees on there so go ahead we're going to keep him behind the band at first okay adhering to all the proper principles of the dip shoulders stayed back he leads again with the chest he's squeezing here from the chest okay he's not shrugging his shoulders we covered this in a lot of other videos ok keep going I want to see you go all the way to failure here alright one more if you're there okay now put the knees right in get inside there now you go down and wrap them out we just took sixty pounds off of his body weight and here the same principles push it all the way out all the way up all the way up get up okay good and then so it could be another rep or two or three but those are the productive reps because those are when he's most fatigued those are when he would have quit he would have left them on the table and it's a hard gainer we need to activate we need to learn ways to feel heavier weight so we can get more confident it and then we need to figure out ways that we can take it through our limits these right here apply through this chest workout we've got others in this series Jesse show them some love he actually is becoming bigger and bigger by the day and the fact is he's working his ass off to do it and I'm proud of them and I think you guys can do the same thing so if you're looking for a program that puts the science back in strength gives you the right approaches and strategies that make sense in a bit back in science to get there that's all over at athleanx.com our athlean-x training system in the meantime if you like these videos if you want to see more of the hardgainer series leave a comment thumbs up below and I'll make sure we bring more to you alright guys see you soon