Boulder Shoulders | Chest Chiseled (50 REPS!)

Boulder Shoulders | Chest Chiseled (50 REPS!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I want to show you a five exercise combo
that’s going to integrate your chest and shoulders together. Now, I know we spend a lot of time – people
spend a lot of time – trying to separate the two muscle groups, trying to isolate the
two muscle groups, but if you’re training like an athlete you want to integrate muscles
that prefer to work together. We know through our experience with dips and
bench press that our shoulders and our chest like to work together. So we’re going to actually allow that to become,
not just stronger in those two muscles, but to become functionally a better athlete. How? You need to have chest and shoulders working
together whether you’re an MMA fighter trying to gain control of somebody here, pull down,
or if you’re a lineman, trying to gain control the person across from you and steer them
around and direct them around where you want them to go. You have to be able to have contraction of
the chest, and strengthen your shoulders. So what we do is, we break out a single 45lb
plate and go through the following series. Again, five exercises. The first one here, we start off fairly simple,
is a shoulder raise straight armed. You’re going to go 10 reps if you can, straight
armed up, squeezing – the most important part of this whole concept – squeezing the
plate together from the sides. You have to engage the chest in order for
this to work. You can do that easily by isometrically trying
to squash this plate between our hands. We go straight from here into, now, a press
out. So from here, now, we’re actually allowing
a little bit of a bend as we bring the plate down into our chest and then press up and
away. Again, 10 reps, but never letting go of that
hard, hard squeeze that we have on the outside of the plate. Again, the key to this entire drill. Now it doesn’t end. Now we’re going to go with circles. We go clockwise circles here. Depending upon how it looks to you in the
camera, you’re going both ways. Clockwise and counter clockwise. Again 10 reps, and 10 reps. Then finally, we end it here with a sweeper. Okay, that’s a chest sweeper because what
we’re going to do is we’re going to go across our body to the side. You can see, as I’m bringing the plate across
my body this way – if I’m squeezing as hard as I possibly can here, I’m actually getting
an additional adduction and activation of the chest over here. The same thing when we go to the other side. Again, if you try to get 10 reps to the right
and to the left, this single combo here is enough to light up the entire area. If you’re aesthetically trained to get that
better tie in here between your delt and your chest, great. It’s going to work for that, too. But athletically it’s going to be a move that’s
extremely important for everything that you want to be able to do to gain power and presence
in our pushing muscles here in front of our body. If you guys found this video informational,
leave your comments and thumbs up below. If you’re looking to train like an athlete
– yeah, you can look like an athlete as a byproduct – then head to ATHLEANX.com
right now and get our ATHLEANX training system. Again, I’ll be back here again in just a few
days. Let me know what you want to see on these
videos and I’ll do my best to cover it. All right, guys. See you soon.

100 Replies to “Boulder Shoulders | Chest Chiseled (50 REPS!)”

  1. So 50 reps of each exercise or all together combined. I don’t want to type with my nose like this guy below me

  2. Jeff make a study video and break down how and why fapping decreases testosterone levels and leads to muscle mass loss

  3. Would this be a workout on its own? Or would you continue doing either chest or shoulders afterwards ?

  4. "But if you're training like an ATHLETE"

    Please don't pass this off as nothing, guys. Bro splits are still good for body building.

  5. Is doing all the work rep? Or do I pick on and do that if my program says one exercise of pecs or shoulders

  6. Hey Jeff thank you for all of the advice. My wife and I use your YouTube video religiously. Would you please address FASTED CARDIO. and talk a little bit more on TREADMILL SPRINTS.
    Thank you.

  7. This dude is awesome. Great explanation of the set and rep action requirements not obvious. I never considered squeezing inward on the weight.

  8. I've worked as a personal trainer on the side for over 10 years but I still get ideas for new exercises every time I watch your channel 💪

  9. I work it last night and now I get the pain..I think it's worth it.thanks for the workout..

    Pls..give another video of super set for traps,bicep and tricep.
    Thanks and God bless.

  10. When you come home with an amazing pump, think you look like a god, watch a video of Jeff, then feel like you're a fat blob.

  11. Will this excersize help with popping shoulders? I find that, for me, bench pressing heavier weoghts give me pain in my shoulders. This looks like ot will be less strain because there are more muscle groups helping the chest. Gonna give this a go later. Thanks Jeff!

  12. Does doing this make the day count as a chest day? (can I do bench press the next day?)

    Actually I can't do this with my plates anyway. They have no handles & I'd drop one on my toes.

  13. Hey folks, I'm trying to avoid having rotator cuff shoulder surgery for a partial (small) tear in my left shoulder. I had the right one fixed. My question to you all is can a tear heal on it's own? I'm 53 years old, take glucosamine chondroitin and am doing pretty good regarding pain. Thank you all for any help you offer=0)

  14. Thanks Jeff, another great example as why you are much appreciated by your fellow fitness professionals. This is a physiologically perfect superset to add to any Chest and Should Split.

    On a brief tangent, I want to thank you for your work with teens. I too work with young athletes and find them to truly be, not only the cream for the proverbial plot for their generation, but also very receptive to what is being taught, and hungry for the most knowledge you can feed them. I love my 45+ group, but these young athletes absolutely steal my heart.

    Thanks and Keep up the great work!
    Coach Mike, Ph.D.

  15. Hey guys what do y’all recommend for a distal tendon tare as far as rehab/ working around the injury??

  16. My PT guy is named Jeff and looks just like JC, hair build and everything. Pretty strange but it's oddly motivating for me lmao

  17. Shit hurts… love it. Don’t have plates at home but used a kettlebell, calling in sick today. Can’t move arms

  18. Jeff I like your videos(I love it) I love the exercises but I need some private tutoring on nutrition somebody help me out please!!!

  19. Great video Jeff. I'm a 64 yr old guy who's been working out since 8th grade. I did this routine with a 20 lb dumbell and got a great pump and sucking wind! I also made up a similar circular movement (bringing the weight down close to the floor and bringing it up again, circles in both directions). What do you recommend for triceps using this dynamic tension concept? Yours is one of the few channel I subscribe to. Keep up the good work

  20. What can I see your videos are awsom I love the way you explain all facets of each body part your training you have knowledge on the science behind all your workouts not to many people have such a great combination your a teacher and trainer you explain I like that great work

  21. Hi Jeff.One request from me.Show us how to get gains when washing clothes as i do it almost everyday for 10 minutes.Waiting for your responce.

  22. Thanks for the video. I brought a 45lb plate to work and had no idea what to do with it. Now i do. 👍

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