00:00
Hey
00:04
What's up? What's up? What's up my fitness family Brent Kasmer here with BKPT. And under me showing you an in gym, chest workout. What's that mean? Okay, I'm going to show you how to get the best out of your chest workout while you're in the gym, you don't say, because a lot of times you get hemmed up waiting for people for certain equipment, but you want to make sure to get the most out of your time while you're there. So stay with me, and I'm gonna teach you how to get the most out of it, how to get the most out of that chest workout, how to get the best pump, how to get your, your pecs pumped up a great chest workout in the gym, I know it is possible. I try not to do it, but it is possible. I try not to do it in the gym. I like doing it on my own place, or not in a gym. Because it's a pain in the butt working around all those people. So let me teach you real quick couple quick tricks. But before I do that, you know what you got to do. You got to subscribe to my channel. Why? Because I love teaching you all the tips, tricks and hacks to get the most out of every single thing you're doing, whether it's working out whether it's nutrition, whether it's working around injuries, ailments, you know, just so that way, you can still keep on going. Alright, so subscribe, smash that notification bell. Also, you guys often do come home and I'm just like, Alright, I'm here to make sure that you guys are enjoying this content and getting the most out of it as well. All right, so we're gonna start off with Yes, every guy's favorite exercise man from bench. Yes, the bench baby. So I'm not gonna go through the entire workout with you. Right now I'm gonna show you the exercises, and how I would do them in the gym. Alright, we're gonna start off, we're gonna do benchpress. So this is anywhere between like, two to five repetitions. So with your power exercise, we want to dig in, we want to get the most out of it. All right. So you're digging your toes, just teaching you all technique, how to bench, put your toes back behind your knees, and we all momentum is going up.
02:16
Always gripping the bar the right place, same place, you always grab it, you pick it up,
02:22
you always get adjusted, coming down to the chest,
02:26
drive and right back up
02:38
three to five reps. All right. All right, three to five reps are right to the chest fly. So just like I taught you before, with your chest flies, you don't want to go super heavy challenge yourself. But it's not like a mass out exercise and isolated joint movement, you're just squeezing that blood right back into those packs.
03:02
This is anywhere between eight to 15 repetitions. He said around 12.
03:12
Squeezing every time you get that in the
03:16
kit.
03:20
Then two things you can add in, you don't have to.
03:25
But one is row two a lot. A lot of cable machine already honest bopper right into a row. The reason I do this is one you have a chest a few second break. And just to pull my shoulders back down and gauge my last a little bit. You know, just get right for for your benchpress and it also helped pull the shoulders back too heavy, because not your back day. Okay, on a back workout day. This is for your chest. So it's just the kind of give yourself
04:00
motion, pulling your shoulders down
04:05
and just rolling your shoulders back.
04:08
Getting your lats engaged a little bit
04:14
it's kind of getting them down and back ready to get back in your benchpress Alright, the other exercise I love adding into my chest day is oh man, you might want to close your ears for this one.
04:28
Yeah, either like a ballistic launch, leg presses, bodyweight squats, just pausing the bottom half because the goal is a to get your chest cavity expanding and contracting. So and by pulling in those larger muscles like your legs and helps to increase your growth hormone. So we're gonna try to max them out. We're just throwing them in there to kind of just get the heart rate up and they get that growth
05:00
hormone.
05:01
So right into a ballistic lunge, bodyweight squats, right leg presses, you know, 10 to 20 repetitions, because what happens is when you get that bench in, it's going to expand that chest cavity. So that will help your chest to grow a little bit too. All right. So that is the first circuit of this program. All right, um, the workout. So go through that, at least three times, typically four times is my major one or five times. So four to five sets of those exercises. So benchpress, chess wise, rombo. So rose, and then holistic one. All right, here we go, we go to the next circuit. All right, next group was exercise. Okay, so now we got the incline bench, and how to get the most of the incline bench, especially in the gym. Because no matter if you're in the gym, or yes or not at all, doesn't matter. But how to get the most out of your incline bench is
05:59
same premise. It's a compound joint movement. A lot of times men don't like to do incline bench one because it's a weaker of your those two exercises your bench press your incline bench. But you definitely do want to hit a lot of times, if you're trying to make it grow to you make sure you go back and actually care first. So you're really trying to work on that upper packs upper chest, then that's where you would want to start, but just know that it's going to actually have a negative effect on your benchpress. But as the whole scheme of things, if you're just trying to grow that upper chest, then it's a good place to start. Alright, so to get the most out of it, same thing compound joint movement is so our heavy exercise, we're gonna go ahead and knock out three to two to five repetitions of it. Right, superset it with or followed by incline chest fly with the cable, and then we're gonna go right to a low cable row.
06:58
Because just because we're in the cable machine, so if you're in the gym, you wanna make sure that you're kind of like knocking stuff out back to back in the spot you're at. So that way, you obviously don't want to be leaving it and having to come back to wait for when somebody else just standing there. So you know what I'm talking about in the gym, you know, I'm talking about. So, incline bench, a client chest fly, right to a low cable row, the rows are not supposed to be heavy, it's just kind of get your shoulders pulled back again. So that way the goal is to keep your shoulders pulled back. So that way you can get the most and dig into that benchpress as well. Something I also like to add in there, just like I said in the previous benchpress one is either some type of leg exercise, not crazy heavy, just either bodyweight ballistic lunches, bodyweight squats like bottom half squats, I mean you can even throw away like a walk day doesn't matter kettlebell sway anything along those lines, goal is just kind of get the lower extremities pop in because that's where a lot of growth hormones gonna come from, that way they'll pull into and that way you can get the most out of your face presses as well. Alright, so like I said, I'm not going to run through all this whole workout with you, but I want to show you exactly what I'm talking about Casey visual person. So a cloud benchpress got the incline up. same grip as your bench so you wanna make sure you're always grabbing that bar in the same spot. So same grip
08:22
always getting adjusted getting it up there hold it under control and then bring it down
08:44
all right, followed by that incline chest why so now we got to get the lower part the cable machine
08:55
well walking forward in this coming up angle
09:02
right past that midline
09:25
eight to 12 reps of that followed by the low cable row. There's just a lower angle to cut it up.
09:33
Hockey back
09:37
to heavy
09:40
just squeezing it getting those rhomboids back, shoulders focus on pushing them down
09:58
somewhere 15 to 20 range of that
10:00
All right back to either your bodyweight squat, ballistic lunch
10:08
or you 1010 10 of these.
10:13
Right, so
10:15
all of those can be kind of like paired together 2030 our
10:19
attention to get that chest, you know, opening up, opening that chest cavity wall, so that way you can make that chest grow. All right. So that would be your next circuit of exercises, three rounds, three sets of it.
10:37
And then we'll be moving on to our next group of exercises. All right, you know why we pair the chest flies and rows, and golf lunges and all stuff. I hope so, hopefully, we'll take a note, you guys understand that stuff?
10:54
Well, the reason we check pair, the chest flies, a lot of times with the exercise that we're doing for chest is just to, to force more blood, and to get those muscles more engaged and to get your central nervous system to really understand the muscle that it is working. So that way, when you go jump in and start to lift something heavy, your body's like, Oh, yes, you are socially pushing primarily through. So that way, you know, it's engaged through your mind body connections, really engaged is really understand exactly what you're trying to hit. But then when you're able to force with that, you know, the heavy load up against that muscle and really isolate it, then that's when you're gonna get the most growth in that area as well. All right. So that's why I'm pairing so if you guys want to get you got kind of a little idea why. So we're running into this, our third group of exercises, which is going to be the weighted chest it. So whichever using a weight belt, if you don't have one of your gym doesn't have one, then you want to make sure that you're just kind of having somebody placed that dumbbell between your knees to criss cross your legs, slap a dumbbell in there, and that way, you're able to go ahead and hold and add add resistance to your body, you also sometimes will have those Hammer Strength, see climb pressure as well. So you can kind of do the similar thing as the depth with this as well but I really liked the depth obviously, really gets you the body into the right plane right motion, just because you're obviously it's natural, it's natural in what your body wants to do. So we're gonna do that, the decoy chest fly. And then also just like you know, where it says really the cables up high. It's like a face pool or an upper row. So same thing, pool your back
12:52
nice and tight, getting those rows in, not heavy on a back day. It's just about kind of like unengaging, you know their shoulders a little bit, getting a little bit of a break, opening up, shoulders back up a little bit. That way you're not so internally rotated from forcing so much to the chest, through your chest workout, and then also to get the most out of it, creating that growth hormone getting the testosterone pumping. I do a lot of those bodyweight plyometric lunges, bodyweight squats, wall set, lay Crescent kettlebell, swing something along those lines, just a big move and get your glutes, quads, hamstrings, everything fires to get that testosterone, boost it up that way again, to get more out of your chest as well. Alright, so let's dive in baby. I know enough talking PK. So like I said, not going to run through the whole thing isn't another big exercise. So a lot of times are declined pressured, your chest, hips are strong. So you wanna make sure you know, all of these exercises that you're doing three to five repetitions, you should be shaking, you know, barely making it and eating, you know, somebody that spot you when you're getting in there and doing it. Okay, so we're on the chain belt on.
14:06
All right.
14:08
get adjusted to the weight.
14:12
competent and all right, three to five reps
14:20
always good control on
14:22
negative
14:32
there we go chest it right to the decline chest fly
14:38
here rather than my handles.
14:42
A little pump a man
14:46
without really getting that stretch and really squeezing that lower chest
15:00
I
15:16
feel good
15:18
carpet in there now. All right right to your face for
15:44
right to that holistic launch bodyweight.
15:56
Was hams blood pumping through?
16:02
Well, well, well, what are we saving? For laughs No, drum roll. Drum roll, baby. All right, drumroll. I'm
16:15
gonna watch. All right, here we go for the last exercise.
16:20
All right, back. Here we go. So I'm not laying on the fourth I pass out. This is our finishing exercise. All right, it's a superset two exercises. Yes, I'm on the floor, because we're doing some floor presses. For benchpress. Baby, this is sweet. So it's a good way to get that bench increase, it helps you with your lockout. Really, guys, your chest and triceps super engaged, helps you really get good at that walk out position. And then of course, we're going to superset it with inverted rows. So we're just gonna do an isometric, we're kind of like pull yourself up, and just hold yourself there, five to 30 seconds. So just hold it tight, squeeze the crap out of your back flat, like I told you before trying to pull those shoulders down. So that way, you kind of just trying to get them back into position for when you're doing your benchpress. Alright, so to go back and forth between those two exercises, typically two sets, you can do five at the most, but I wouldn't go crazy, go into a more class at
17:28
least find that weight that you're really good at, and just kind of knocking them out, right, just gonna really help increase your we want to go beyond your normal benchpress Max. Okay, so you're on the floor.
17:43
Take the rings for the power rack down to the bottom, same same bench grip.
17:50
And you really almost want to get into exact position. Because you really don't want this because away, it'll be so heavy, you don't want it too far back behind you. Okay, you want to make sure that if you're right there,
18:04
lined up with the chest where you got to lift the front
18:22
All right, right to that isometric or up, pull yourself up and hold it there
18:31
we go that bat cooler, shoulders down thinking about that motion.
18:35
So, like I'll say, five sets, really stimulating that chest. This is like, by far hands down. Best chest workout, you know, especially in the gym, kind of walking in that one spot taking it over. I mean, don't run around bouncing back and forth.
18:55
You know, all over the place either. So really helps you get in the gym, chest workout on the right way. All right. Hopefully you guys enjoyed this. Let me tell you, go try it out. Let me know how it works for you. Pop it in the comments, you know when you're adding into the program, so that way I can hear more about you, and when you're implementing this as well. So let me know about the success that you had in the gym with it. All right. So hopefully you guys get a lot out of this. Make sure like I said, subscribe, smash that notification bell so you're notified as all new content is dropped. And then guess what man shows blog because he likes all right. Let people know about this channel. So I'm here to help you. You know, and I'm here to help. You know, all of the people that really want to get the most out of
19:49
life
19:51
and their workout. All right. Next Video.
20:00
Hello