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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. It’s a bodyweight Wednesday and because of
that I’m going to show you how to start hitting the different areas of your chest with a home
exercise. Now you don’t have to hit the gym all the time and do incline bench presses
to hit your upper chest, or flat bench presses for your middle chest, or dips for your lower
chest. If you understand the basic biomechanical
principles of those exercises you can translate them to the home environment. I’m going to
show you how to do that here. The two most important things you have to understand is
the direction of the fibers from the different areas of the chest. Number one – we’ve talked about it before
– the upper chest has the funicular fibers that run in this direction. The middle chest
– or sternal fibers – are going this way. Then the abdominal head runs down in this
direction. We can hit that like I’ve shown you in previous videos right here. The important
thing is to understand what is happening with the upper arm in relation to the rest of your
torso. That tells you the whole story. Even though
the exercise may look completely different it won’t look different if you understand
the positioning of the arms. Let’s start with the upper chest. Look here on an incline bench
press. You can see that my arms are not directly in front of my chest. No 90 degrees to my
torso. They’re actually a little higher than that. So 0 degrees would be down here at my side,
then 90 degrees would be straight out here. On an incline bench press my arms are angled
even greater than that; like 120 degrees up. If we want to translate that to a bodyweight
movement we can do that with a decline pushup. See, when I position myself here against the
wall with my feet on the wall you can see that, yes, even though my body is facing down
where it used to face up in an inclined bench press, just focus on that positioning of the
arms. You’re going to see it’s the exact same thing
as it was on the inclined bench press. So you can target more of the upper chest by
doing a decline push up. Now, we all know that doing a straight, classical pushup is
going to do the same thing that a flat bench press would do. That is to target more of
the middle area of your chest. That we’ve already got covered. Now you want to flip
it over one more time and you now want to start targeting those lower portions of the
chest. You can do that – and I know it sounds a
little backward – but the inclined pushup. Once again, look at how this all ties back
together. If you look at a decline bench press you can see that the arms are now in relation
to the rest of the body forward, or below that 90 degree angle. They’re down a little
bit lower and you’re creating that line of push which is down and across. Down and across. The same thing happens where when we do this
inclined push up because our body is positioned a little bit ahead of our arms, those arms
are angle in position to our torso down and across. So I know it looks different and completely
opposite of what it is, but if you understand that, then you can piece it all together.
Of course, at ATHLEANX, we piece things together because we
want to help you to get the most out of everything. We’ve kind of got the ultimate home chest
exercise if you want to hit all these areas together. So what you do is you set a bench
up here, as you can see in front of you, about 5ft or 6ft in front of a wall depending on
how tall you are. Now you position your feet up on the wall to be able to perform a decline
pushup. Remember, decline pushup: upper chest. You do three reps here. Then you walk yourself down the wall until
your feet are flat on the ground and then you do three reps of a regular, old pushup
and get yourself immediately into an incline pushup position, which will work the bottom
portion of your chest. You do three reps there. All you keep doing now is go back and forth,
up and down, up and down, up and down until you fatigue. Remember, creating muscle growth is going
to require that you push yourself to the point of fatigue. If you’re training at home and
you have a weight vest that you can use; even better. You’ll be able to create that overload
faster. The idea is understanding the different orientations of the fibers inside our chest
and how it is commanded by the position of your
arm. That will unlock everything you need to
know to target those different areas despite the fact
that you don’t have access
to the equipment that you thought you might have needed to do that. Guys, if you’re looking for a complete training
program – home workout program – that requires nothing, no equipment at all – this
even uses a bench. I’m talking about nothing at all. Head to ATHLEANX.com and get our ATHLEAN0
program. In the meantime, if you’ve found this video
helpful let me know in the comments below and let me know what else you want to see
here on a future bodyweight Wednesday video. I’m happy to bring those ideas and topics
to you. All right, I’ll be back here again in just
a couple of days.

100 thoughts on “How to Build Big Shoulders (WITH A SHOULDER INJURY!!)

  1. Same injury as myself. Hurts like hell. My shoulder dislocated four times before I got surgery. Each time I popped it in myself. Hurt like hell but felt a lot better once it was in. But each time I was doing more damage. This all happened two years ago, I'm still feeling the effects and will never be the same. I go to the gym atleast 4-5 times a week and can't push as hard as I want.

  2. I recently hurt my shoulder snowboarding and have been trying to rehab it back to normal. I believe I may have torn my labrum as hang from a pull up I have extreme pain and weakness inside my left shoulder. I feel the need to jump off like mentioned in the video. I've been seeing progress over the past couple weeks from doing the stretches and techniques from these videos. About how long till I'm back to normal? I still experience discomfort from external rotation but doing a pull up is what kills me. I'm actually able to still do light bench press with 135 but will definitely switch to weighted push ups until it gets better.

    This is my first time recovering from such an injury and these videos have made a huge difference. Thanks!

  3. Thanks so much for the video – I've got some shoulder impingement and the side laterals were killing me. Your cable machine replacement works great!

  4. This guy gets massive respect because he is willing to give away what you so desperately need to do for free. Even though he sells programs. He owns millions of dollars worth of subscibers and still doesn't maximise his income off of it.

  5. Good video but at some point audio and video got out of sync. It reminded me of late 70s early 80s kung fu movies over dubbed 🤣

  6. Jeff, a couple months ago I tore a muscle in the center of my deltoid during my last set of decline bench press. What are some exercises to rehab this injury?

  7. Love this video. Very beneficial. I have a torn labrum and need the help. This was one of the first athlean videos I saw and it gave me great encouragement. Thank you!

  8. i recently had a anterior shoulder dislocation almost three weeks ago with a bony bankart lesion and a hill sachs lesion want to avoid surgery ,what do u suggest?also i was into proper weight training before the injury how soon can i get back to my training and what all exercises can be done for back and chest muscles kindly help

  9. Thanks man, your videos are always very helpful and thank you for explaining everything. I think I speak for many people, thank you.

  10. most of your problem comes when you wanna look cool in gym, in fact you don't owe anything to anyone around you to hurt yourself just to satisfy the ego, thanks Jeff you've saved my workout journey, I don't need to be cool anymore, better be safe than sorry

  11. Push ups is what caused my shoulder pain. 2 days after and it still feels like someone stabbing my shoulder with a dagger and twisting it

  12. Really appreciate this video. I’ve torn my labrum in both of my shoulders and have been trying to find ways to workout my shoulders and avoid surgery

  13. Torn labrum (6 to 10 o’clock) repaired 8 years ago. Get shoulder pain doing overhead press and standing bicep curls. Very, very frustrating. Thanks you so much for addressing this and for the tips. Nice to hear of ways to still train.

    One question: if the shoulders get stronger, would they help increase stability, which would in turn allow u to return to normal exercises?

  14. Can you do a short back, shoulder routine for a bad shoulder incorporating all of these alternatives that you've discussed for illustration please?

  15. That's why I feel much more comfortable working on my shoulders with resistance bands, than with weights, now it's explains everything, thanks a lot Jeff! 😀👍

  16. Thank you for all of your insight! I’ve had two labrum tear surgeries on my dominant arm. I’ve struggled for over ten years trying to get my strength back. Your information on how to properly exercise to minimize pain and re-injury is refreshing. You’ve given me the confidence that I CAN get my strength back to when I was bodybuilding in my late teens. Thank you, thank you, THANK YOU!!!

  17. I've had a labral tear and had it operated on. I find back exercises are ok. Mainly shoulder exercises give me problems. Chest presses can be a bit iffy too!

  18. Very good video Jeff
    Been training since 2013 except for the last 19 months. Been fighting a slap tear and lots of pain in my scapular area (MRI not showing any issues but massage therapist saying extreme muscular tension).
    Hoping to go back to training my upper body one day. Will definitely join your program then.

  19. I’ve had bursitis impingement issues, any videos address that? It’s common among folks who built up pecs without lats. The torn labrum was also a challenge. Thanks!

  20. Thanks again..u are a blessing..u just help a desperate gym freak who was almost breaking down to get back to his owned world..cos workout is my life ..

  21. I know this video is old but yeah hahah. You describe exactly what I feel in my shoulder during pull ups, yet I can do incline curls without a problem. Which leads me to believe that it's not my labrum that hurts, but my supraspinatus. Anyone that has some more knowledge on this topic wanting to share his/her opinion?

  22. Great video. Very helpful. Going to ya w to get some bands. At times doing lateral raises with just 5 pounds at high reps. hurts.

  23. thanks jeff awesome video im starting to have some shoulder issue so all this is very useful. what can i do about dumb bell press cause when I go to push the dumb bells up it really hurts my right shoulder but don't want to stop the exercise. thanks

  24. His justification for why weighted push-ups are healthier for the shoulder than bench press doesn't make sense. He says that in bench press, the bench is pressing up on your shoulder and the weight is pressing down on it, and this is bad. Well, when doing weighted push-ups, your weight + any weights on your back are pressing down on your back/shoulder and your arms are pressing up on the shoulder. It's the same exact thing in reverse.

  25. I have a labrum tear in one shoulder, and bicep tendinitis in the other. So a great and informative video for me. Not even nearly “nerdy” enough. Thank you, Jeff

  26. Thank you for this, sir. Now that I think of it, You’ve been helping me with my workout journey since I was in middle/high school. Im now almost 5 years in the AF. Again, highly appreciated, sir.

  27. Just found out I have a labrum tear.
    This video was so helpful plus good to see a prime example of someone with awesome shoulders with this injury!

  28. I had antero inferior glenoid labrum Tear, I did not go for Surgery went for physical therapy it worked wonders, now I have regained 80% strength back now slowly started weight training bench press ,so far do good 😊😊😊

  29. Iv been waiting for this exact video
    Thanks heaps
    Iv got bothtorn rotator cuffs 😔 but love the gym it’s been a challenge

  30. This is the best video I watched on the Shoulder issue. I have a rotator cuff problem. And I could connect with the video. Keep up the amazing work Jeff. Thank you so much for this. Can tell you how much it helped.

  31. I've got a torn labrum, and was push pressing 295 lbs and shoulder pressing 245 behind the neck, as well as benching 300 now I can't do any of that because I've stopped and I'm confused, do I need to get surgery for my shoulder? or can I still bench and do everything I once did through slow gains in strength and muscle mass around the shoulder to help it stay in the socket? Please let me know, thank you. Graduated High School athlete, now Freshmen college.

  32. Your information is excellent. I’m 48 and have been lifting weights my entire life. I tore my shoulder labrum a year ago and chose to forego surgery. Every training detail you mentioned has worked successfully for me. I’d completely stopped doing any overhead shoulder presses since my labral tear because they aggravated the problem. With your dumbbell pressing variation I’ve resumed the movement and gained back all the size I’d lost. Thank you very much for the tip!

  33. I've had crippling shoulder pain for 6 years now and the doctors tell me that I need to "lift it away"…………….. Feelsbadman

  34. Thanks for the tips. I had a biceps tendonitis recently and I got better after going through physical therapy. I think what it caused it was that I was doing push up wrong, by putting too much stress on the shoulders. Also my right shoulder is a little rounded forwarded.

  35. Jesus I realized today why I’ve been fuckin my shoulder up without even realizing it. I was wondering why I couldn’t feel my chest when I was bench pressing, so I decided next time I’m going to pull my arms in more. Lol he just said that a military press is not a natural movement, that’s about the same length apart on my bench press.

  36. I was getting an occasional pinching sensation at the end of a heavy set when struggling to finish. It started to happen more often and the back of my shoulder would spasm, cramping. Been following your advice and others on increasing the stabilization and it is no longer a problem. I have had partial dislocations. My shoulders have always been quite fluid, flexible and sometimes even slip forward and pinch when I sleep. I did know some rotator cuff exercises and so long as i did them periodically that stopped happening. Until the recent problem I had not had any issues with pressing, some with chin-ups transitioning to full extension in the shoulder, again mostly when tired and struggling.

  37. hey, i have shoulder pain which deters me from being productive for my chest and shoulder muscles, the only workouts that I can do with minimal pain is the machine chest press and front raises, any other exercise r too painful for me to perform. My right shoulder only hurts when lifting, not sure if its pinched nerve or a tear, its been like this for about a week, ive been doing some stretches and small workouts for my rotator cuffs, but the pain is still there

  38. I am 42 and coming off shoulder surgery. During that surgery, I found out I tore by labrum, rotator cuff, and bicep. The surgeon reattached by bicep to another part of my shoulder, and cleaned up the other tears. While in my shoulder, he notice what is called a Buford Complex, which means I don't have a complete labrum. I am pretty sure my other shoulder has the same issues. My question is, are there some tips to helping rebuild the strength back in the injured shoulder & in the future to train smarter & safer with the Buford Complex?

  39. Fuck you! i have a raised bump on my AC and have shoulder pain all because I followed one of your videos! Now my progress is fucking haulted!

  40. I injured my shoulder 3 months ago doing lateral raises with a dumbbell of about 3kg. I used low weight and high reps but my shoulder later on pained me and it’s no gone, my question- work it off (which I’ve been trying) or Doctors appointment?

  41. Thanks for this video. I injured my shoulder bench pressing recently and have had to change much of what I do and how I do it. I haven’t tried to bench since hurting my shoulder, instead I now do floor press which doesn’t hurt it at all. I’ve also found push ups don’t hurt also as you suggest. I bought a Swiss bar to put across the top of my cage to perform neutral grip chin ups. Although I am no longer comfortable hanging at the very bottom. I have to start from slightly bent arms and only lower to that point on each rep, before jumping off to finish the set. I’ve abandoned pressing overhead, but have found I can do a sort of raise and half press with a 25kg plate which doesn’t hurt and hits the front delt a fair amount. I can barbell row without pain though, although have wondered if it’s wise. I’ve yet to find out specifically what shoulder injury I’ve got. Thanks aswell for your videos on rotator cuff exercises. I’ve made some slight adjustments to my form since, so glad I caught those.

  42. Hi man I m from New Zealand , your videos helped me previously to recover from golfer’s elbow but this time I’m having a pain in the my side lateral shoulder at the end where biceps and triceps meet, just like the thumbnail of this video you have a pointer I m having the pain exactly there, i feel the pain only when i do military should press either with dumbbell or barbell rod.Im not having pain with bench press or biceps exercise or triceps exercise but yes I feel the pain with dumble chest pec fly either straight bench or incline I feel the pain. I have been having this pain for the last 1 week . I train almost 6 days a week, can you please help me with this I would really appreciate any type of help that you can provide me.

  43. Hi Jeff, can you do a video about how to workout shoulders with a rotator cuff injury (internal rotators)? Or exercices for rotator cuff rehab?

  44. I tore my labrum 3 times 75% around my shoulder pops out ever chance it can get I've had two surgeries need a 3rd but I'm working on those gains

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