My Chest & Triceps Offseason Training Session | Workout Tips and Techniques

HD MUSCLE/HVYD CODE: Shier10

Figured we’d save you all the talking on the intro it’s chest day we’re here to train to list [Applause] train so I really just want to promote a tall chest and get those shoulders pinned back behind the chest as much as possible what I see a lot of is this and just like look at the difference between this and that bam little things like that can

Make a big difference in your training so I’ve been sick the last like two weeks so it’s like my first week of actually training 100% I’m not quite sure where strength’s going to be at I feel pretty good right now when I say sick I was like kind of sick for like 10

Days I was talking to my videographer here we kind of had the same thing it’s like for an entire week straight I thought for sure I was like I’ll be fine tomorrow I’ll be fine tomorrow I’ll be fine tomorrow it just never happened but one thing I’ll

Say is that pulling back when you’re sick is never the wrong move prioritizing rest and Recovery while you’re sick is always the way to go I’ll always be a proponent of pulling back when you’re sick so I didn’t train for a whole week and then coming into that

Next week I did start training but I trained at like 75% that way I wasn’t digging a deeper hole and setting myself back I think too many guys rush back into training when they’re sick they’re trying to push things and in my opinion your body only has so

Much energy to allocate towards recovery let it recover from the virus you’re trying to fight and not have to worry about recovering your sore PCS because you just feel like you have to go in and train so here we are I feel rested I feel recovered ready to go

Okay nice and snug I got to find another thin plate make sure I don’t pinch my fingers so what I’ve been doing I’ve been working up to a top set and then I do two additional back off sets just peeling back the plate for each set so

Five plates for the first one four plates for my second set three plates for the third set good all right I was hoping for eight I had seven that’s fine I’ll take it so I came back from being sick I lost a rep that’s normal oh Oh oh oh oh yeah oo so what you guys don’t usually see is my rest periods I am a firm believer in longer rest periods there’s no reason to rush into your subsequent sets fatigued if you’re still tired you’re still out of breath you’re going to underperform so take your time

Between your sets regulate your breathing get your strength back to where you can perform that next set at 100% we’re back down to lightweight I don’t need the the little Clips to support me if I can’t handle three plates maybe I need to go home okay now

I’m going to put the clips back up okay oh Oh Okay third final set done Box you know Next Movement is going to be this Hammer Strength dip machine do a few working sets here you guys noticed I did three sets here I just noticed that I connect really well with that machine so no reason to rush in and out of it it’s something you connect

With so with this machine there’s a few different ways you could do it you can face this way you can face this way you can do it for triceps you can do it for chest we’re going be doing it for chest so what I want to do is I want to get leaned

Forward and be in a position to drive that contraction into my pecs so if I were to train triceps I’d be upright where I’d be here squeezing my triceps elbow flexion but what I really want is to be here had that Big Stretch on my chest elbows are flared out a little bit

And then I’m driving that contraction bam right into the pecs Big Stretch pause press I feel like dips are really important for chest development but it doesn’t mean you have to go do body weight dips or weighted dips a good dip machine will do the

Trick do a pretty heavy set aim for 8 to 10 reps and then I’ll do a back off set a little bit lighter where I’m trying to get about 15 reps now you guys notice did like seven reps on that Hammer Strength press first set so I

Want to be in that 6 to eight rep range cuz I’m really trying to build some strength so I want to overload the pecs and I want to enter that lower rep range and try to build some strength but I think think it’s important to get strong

In all rep ranges so 8 to 10 here and then be within that 15 to 20 rep range I think is super valuable so don’t get stuck in particular rep ranges get strong in all rep ranges all right ready Jess okay on three one two oh good oh

Yeah oh boy that was happy thank you Jaz you stuck around and spotted me thank you what a gal first rep when she let go of it I Fu I didn’t know I was going to be able to get a single rep after that to hide my gut I don’t want that

Too tight around my stomach you guys see my belly okay [Applause] oh [Applause] sh oh God I feel like higher rep ranges are underrated everybody can stay locked in for a set of six eight can you give me 20 perfect reps can you stay locked in with a consistent rep Cadence and take 20 reps to failure telling you it’s a different kind of

Pain don’t avoid your high rep sets are they yeah strike four is coming out I can’t wait I’m bumped three right maybe yeah four Shrek four see come on no yeah Shrek on Ice that’s s like Shrek smoking meth okay Next Movement we’re g to come

To a fly I will say one thing I miss from the previous gym is having like good cable setup you guys see here I’ve got half my eight stack so it’s just a four stack so I don’t have a cable crossover cuz it’s too damn small in here and I couldn’t

Fit it but I have a PE deck not a great P deck but it does the trick Beggars cannot be choosers damn it and with these same thing that I was talking about on the the hammer string chest press keep your chest nice tall see a lot of people doing

This this there’s no real uh chest contraction you’re want to be tall through your chest straight arms and drive that contraction right into the pecs I like to think about bringing these biceps together and jamming that bicep right into the side of the peack Bam Bam none of this used to be the

Whole like hugging a tree don’t do that what do you what is it not hugging a tree it’s like the holding Michael Jackson’s baby blanket out of the out of the window that’s where you need to be okay and with these I’m not really concerned with weight for me this is

More of a stretch movement I want to get nice and opened up Big Stretch spend some time in that stretch hard contraction really focus on a pump not necessarily trying to do the stack on the machine there’s nothing wrong with that I think that heavy flies are

Valuable but where I’m placing in the session this is just about getting a big stretch Oh oh yeah I did that whole set that last set knowing it is too high not going to repeat that problem again all right [Applause] okay I’m going to get a lot more Huger now [Applause] let’s go home this now it’s too low I don’t care well that was a shitty set

But happens guess what you persevere you move on don’t let anything get in your way never give up never die never die your glasses are sick you see her glasses those are sick what what are those those Barbie glasses Amazon bitching I get to talking and I burn more

Calories when I’m filming so I had to carb up rice crisper Feats int workout carbs all right I’m coming to this chest press this is a press that really converges in nicely so I get a very very good contraction so I like to come to this at the

End the stack isn’t very heavy so I want to be a little pre fatigued by the time I get here to get the most out of it but this one I just finish off with a really hard contraction big pump in the chest one all out set about 15 reps and then

We’ll move on do some triceps M just one set there chest done time for triceps okay so you guys might notice I have this attached on the pull down attachment cuz I have this long tricep rope from jimp pin shout out to the homie of jyin but if I were to put this

On this side stack here I’m just not able to get full elbow flexion the stack bottoms out so this way I’m able to stay upright otherwise with this one I’m like walking way out and I just I don’t like the angle so we able to stay nice and

Upright and with this handle the good thing about this I’m able to pin my elbows right to my side you guys notice that they’re behind me and I’m able to contract behind me and as I come up I keep those elbows pinned back can almost drift back and get a bigger stretch of

The tricep if you notice that tricep is fully stretched here but not so much here keeping those elbows pinned back and driving that contraction behind you this going be a lot more effective way to isolate and load the tricep in the lengthen position oh yeah A Oh Yeah all right so do three sets here top set back off set and then I’ll drop the weight one more time and do a drop set so I’ve actually been dealing with like some elbow issues a little bit of elbow pain I don’t know if it’s triceps

It’s forearm mixture of both but either way I’ve been a little limited as to what I can train what kind of movements I can do this seems to work so I’m going to run it and jam out a bunch of sets here get some volume where it doesn’t

Hurt and then move on there’s usually always a way to work around something and if you find something that works run with it my biggest tip I can give anybody that’s dealing with like some pain or injuries just train pain free find a way to avoid aggravating whatever

You’re dealing with train pain free and let it heal oh yeah all right do a drop [Applause] yeah [Applause] done back on the dip machine so I talked you guys about this earlier how this can be used in multiple ways I used it for chest earlier now I’m going to use it for triceps so I’m going to utilize this chest pad and I’m going to get right

Against this pad use this knee brace hold myself down that way I can be a nice upright position arms go behind me and now I can really drive that contraction into the triceps while staying nice and upright and keeping the pecs out of it I would demonstrate but I

Have my working weight on here so I will demonstrate through working let’s go oh all right that’ll do I was talking to you guys about my elbow you notice on that last I didn’t fight for that last rep cuz again I’m just dealing with this

Elbow issue and it’s just not worth it I probably could have grinded and got that last rep but I don’t care we don’t need it oh oh boy that’s it for chest and triceps I was going to say something else but I forgot I was going to give

You guys some spiel about how you know I know it’s been a while I’m going to be more consistent on YouTube I’ll be creating more videos comment like subscribe but we all know that’s probably and you might not see me for a couple months so it I’ll

See you on the next one whenever that Is