Justin, a paramedic-turned-coach, walks through a chest-day routine focused on upper pec development to avoid a droopy look. He covers incline presses, incline flies, Guillotine presses, and TFM leverage flies, emphasizing slow eccentrics, 3-second stretches, and explosive reps. Form before weight, proper bar alignment, and stretches to enhance fatigue are key.
Whatever it takes, 'cause I love the adrenaline in my veins. I do whatever it takes, 'cause I love how it feels when I break the chains. Whatever it takes.
What's up guys, it's your boy Justin. It's Monday, which means it's International Chest Day, so we about to go in the gym. We're about to crush this workout. I'm gonna show you what it is that I do.
Let's ride!
¡Hola! So we're gonna start off with incline chest. The reason why we do that is because most people have dominant lower pecs and they lack the upper pecs, especially as men, because when we wear those shirts and we have the cleavage coming out at the top of the t-shirts, that's What we were looking for. We don't want to have droopy chest, and that's from lacking an upper. So with this motion, we want to have a slow tempo. We're coming up, holding the squeeze for a second, coming down on a 3-second drop on the eccentric portion of it. From that point, we're getting that stretch, coming right back up, pushing up forward. As you come up, you want to make sure that you're driving your bicep into your chest. That's really engaging that chest by squeezing it to it, that contraction. About 4 sets of these incline. We're gonna follow this with an incline fly to further fatigue the upper portion of our chest. From there, we'll do our flat and we'll move on from there. Let's get to it. So on that last one, I felt like going a lot heavier. My rep range was between 6 to 8 that I wanted to get on that last set. I wasn't ready for that liftoff, as you saw, but I got the rep range I wanted to get, and I drop set it. I drop set it half that weight to further fatigue the muscle, just keeping that blood pumping to the chest. That's the goal there. Next, we're gonna do incline flies. So with this movement, you want to make sure that your elbows are tucked underneath your wrist. You don't want to have your wrist all the way out here, as most people do. For some reason, the traditional fly has always became arms wide out here coming up the chest. You're not really engaging the chest as much as you could be. Elbows tucked down, driving that bicep into your chest, really feeling that contraction.
Contraction.
Slowing down on the essential portion, that negative aspect for the muscle stretching. Remember, muscles grow by contraction and stretching. It's as simple as that.
Wow, look at this!
Now we're gonna hit the rest of the chest, that lower portion in the middle chest. Here, same concept, you want to come up, get a good contraction at the top, and at the bottom I want to focus on the essential portion, hitting a negative for about 3 seconds down, getting a good stretch into the chest before I come back up, driving that bicep into the side chest again for that deep contraction. My rep range here is between 6 to 12. We're gonna start off light, just making sure we're getting the form right before we add on to the weight. Started off with 60s. I'll probably get to 80s only because I want to keep the tension focused on the chest. I'm not trying to move the weight today. I'm really trying to get blood pumping to this chest. When you're coming down, you want to make sure that the weight is not aligned with your shoulder, but rather you lower your shoulder just a little bit just to take that tension off your anterior delt. That way you really engage your chest. Remember, big chest, shoulders back. Alright, so that last one we did there, I wanted to drop set. When I drop set, I like to go half the weight I did. Well, typically, but because I did the pulses, that adds on further stretching into that muscle. That's what we're really trying to aim for, really trying to get deep stretches into the— into your chest here. So the pulses help— actually, it doesn't help, it fatigues the hell out of your chest. Highly recommend that. Try to get about 10 reps. I think I got 10, 12. I don't— can't— I was— I don't know, my mind wasn't even— my mind left. So give that a try, let me know. Next, we're gonna do a new movement here that I learned to love. You know how you try to line up the bench and you're trying to get that right symmetry between the bar and the bench and you're just like, "Over here, no, over here." Well, bring the bar to the bench. Now we can properly align it so that we have no muscle imbalances in between your chest. You'll have perfect symmetry. That's the goal, right? So this movement right here is called the Guillotine Press. You're bringing the bar up to your collarbone here. This is upper chest movement here. It's gonna put some stress on your shoulders, but you want to be safe with it by having that tight back and making sure your posture is good and aligned. With this weight, you want to have your arms a little bit further out as far as your grip goes, not having it so narrow but having a little wider. You're getting a good stretch in the upper chest here as you're coming up to contract. Again, we're having that slow tempo on the way down, getting a stretch, coming back up. Excellent upper chest movement here. I know it has helped develop my upper chest, which you probably can't tell cause the lighting is not all that, but try it out. It's a good movement here. Remember, form before weight, so get the form down right, then you can add on the weight.
What time is it?
Damn, it's 6 o'clock. This is why you're always late for work.
I know.
We're gonna do Flies and then we're gonna be done. And it's open. It's open too. Wow, that's a first. Yo, that nigga gotta go to work. He always late. Alright, so this technique of flies is called the TFM leverage flies. As you're leaning forward, you're creating that deep stretch in the insertion portion of your chest. As you come up, you're getting that deep contraction. Again, as every movement we've done, slow eccentric on the way down, 3 tempo, 3-4 tempo. For a second, coming up, exploding, holding that squeeze, coming down, repeating. By bending forward again, you're creating that deep stretch. Stretching, contraction, stretching, contraction. Muscles grow that way.
Let's get—
all right guys, I'm going to wrap up the video there. I should be driving, you know this. All right, I just got to work. It is 6:55. I made it on time. I gotta be at work at 7. I'm gonna wrap up the video here, guys. Remember, a lot of stretching and contraction, that's how the chest really grows. I had to wear the shirt today, I had to wear the chest shirt, you know, and let them know. You're like, yeah, today's chest day, you know. I'm here, my name is Justin, I'm a paramedic, I'm here to do your IV. Nah, you gotta have fun at work though. You guys have any questions, concerns, remember comment below. Remember subscribe. I'm trying to post frequently, I'm trying to do every muscle group for my first set of videos. After that, we're going to start going in and digging deep into these muscles, digging deep into exactly what it is we're trying to work out and why we work out what we work out and what the reps mean and all that. So we're going to continue to build on top of this. So until the next one, guys, see you then. Peace.
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