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you may not feel any pain or aches at all but when you go very heavy you always
use some that's what workout partners are for alright so this exercise is quite
an interesting one it is that pin press now we are training here in basic fit
it is a basically a chain gym here in the Netherlands probably just like LA
Fitness in or planets Fitness or something in America so you have a lot of the
difference a lot of the same gyms across the country so this is one of them I'm
training here because this is very close to where my parents live and or Kane
live so on occasion I go here to my hometown basically and we train together
and there's a gym but here it's pretty much impossible to do the pin press and
the pin press is basically the same as a bench press or basically the same as a
close grip bench press but then you actually make sure if you cannot go down
all the way allow you to skip the chest from working skip the shoulders from
working but only focus on the push of the triceps and you can do that in a
smith machine as you can see normally I would use a power rack and put the
spotting arms just as high as the spotting arms here at the Smith machine are
but using a freeway that's always better because then you will develop the
muscle
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with the same weight recruits or less muscle fibers than actually doing the
free weight movements but when you don't have another choice you have to use
your smith machine and you can actually go a little heavier allowing to recruit
the same amount of multipliers and a lighter weight there the free weights but
as you can see what you want to do is you want to skip the last few inches of a
regular close grip bench press so that only your triceps will aid in the press
keep your shoulders keep your elbows as close as possible as you can really
focusing on the tricep extending all the way to the top contracting the trend
as hard as possible then go all the way down controlling the weight and that
will allow you to overload the triceps with a lot of weight without risking to
go and fulfill your and um being of the lift of weight because you're already
safe below the spotting arms and then we're going to the next last tricep
exercise we're only going to do three heavy sets of this and I really love this
one it's basically just on a lat pulldown machine and on the let pull down
pulley as well because we are using wide-grip just like with barnacle the wider
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the more the inside of the muscle that you work so on the barnacle if you do a
wide grip you work the inside of the biceps and if you do a wide grip on a
tricep pushdown you also work the inside of the tricep on what does the inside
of the tricep it is the long hand and the medial had the biggest portion of the
triceps which makes them the biggest and the biggest so that's why in a life
like to use a wide grip you can also see here if you remember the Rope push down
and you could clearly see that the small head was getting more of the traction
here of course it's always gonna get the traction but in the wide grip using
right here the long head is getting most of the tension and contraction and
that is what I want to develop up here I'm going quite heavy going to failure
and letting can help me with the last rep to really force every single muscle
fiber to work to max because right at your last exercise of a muscle group you
really want to make sure you left no stone unturned to maximize killing that
muscle group to maximize muscle gains and again if you have to do a lighter on
a weight just go lighter it is most important as a body
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to feel it stretch at the at the top are you free to contract at the bottom and
you feel a good pump at the end you know you did right and now it's time to hit
the side delts I decided to do a rope side delts lateral raise actually and cable
side lateral raise instead of a dumbbell side lateral raise to start with
because this is a different exercise that I haven't done in quite a while so I
wanted to try it out again the benefit of this exercise compared to a standing
a Dumble side lever raise is that it puts constant tension on the triceps I
mean on their side delts if you look closely when I go all the way down the
muscle fibers are still moving the the tension there because the cable simply
keeps pulling no matter if my or turtle are at the very top or at the very
bottom and if you do regular Dumbo site-level raised the tension will be lost
at the bottom however everything like a science has its place so I really love
the site level raise with adults as well because it allows you to really focus
on getting a very good pump and allows you to Mack that you know to up the rep
speed a little bit with correct form you can really focus on that contraction
of these side d
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boarder to feel the muscle rather than just moving the weight so you want to
see the tricep work you elts but the stretch of the side delts isn't as great
so it all advice if you have weaker side delts to always do an exercise that
puts constant tension on that muscle to ensure you get the muscle fibers firing
throughout the entire range of motion if that's not the case and you have weak
side dance you obviously genetically may need some extra effort to build those
shoulders and for me again I have strong shoulders genetically as well so I
don't need to do a lot of Shor's to create big round shoulders which is a lucky
thing for me obviously but it allows me to do just regular Dumbo side lateral
raises without having to worry about constant tension because I simply really
feel a very good mindless connection in that muscle without using a cable or
anything or a machine my opinion another benefit of the cable side level raises
that you always have to use one arm at a time at least that's why I advise to
do so you were able to use correct form but it also forces you to focus on one
arm only a lot of people have one weaker arm compared to the other so
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always start out with the weakest arm if you can only do ten reps with a
certain weight which you know you to be 12 reps with the other arm start out
with the arm that can be any 10 reps and only do those 10 reps with the other
arm as well so the balance will always be there and eventually they will catch
up and be just as strong but using one arm only allows you to really focus on
that muscle it's easier for people who are the weak mind muscle connection to
really get inside the muscle compared to using two arms at the same time because
usually when people use two arms the traps come into play they really get tight
and no tight upper back pulling the traps up and using that to assist with the
lift because the traps are very strong compared to the side delts so whenever
they get close to failure they started used to traps to aid in the lift and
with any uni-level lift it is a lot more difficult to not be aware of other
muscles helping with that muscle because you can focus a lot better on that one
single muscle that you are working so the moment that you feel different
muscles working you simply aren't going too heavy you don't have to go
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the movement kind of takes away that pain because it's kind of a you know some
nerve is in pinch a little bit going already to the massage therapist for it
but you have to be aware that during the first few in that better ways you use
more muscle fibers it's actually been proven that everything in a a little
lighter and finish the sets right then with the correct volume correct range of
motion and the correct contraction and stretch of that muscle so as I said next
to using the cable side a lateral raise I also love using the dumbbells I use
two arms at the same time because first of all when you're experienced body
builder it is much easier to lock in only using the ocean muscles that you have
to use and secondly it allows me to really get a very good pump on both sides
at the same time and the strength in both of my arms and shoulder wise is just
as strong so if you use two dumbbells with the same speed is using the same
feeling the same contraction if you look closer that the traps are doing
nothing really is the side delts and with the dumbbells you really should go
lighter than you initially think I like to go nice and high volume with a light
weight to maximize the pump in a small muscle group like the side delts because
again the heavier you go the more
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to failure on this movement I like to move to one arm at the same time because
if you move to arms you will go to fill your much quicker because there's no
break so I'm now doing alternating one arm side lateral raises to really go to
failure pass the failure point of using two arms that allows you to move a
little more weight a little more volume and allows for more growth anyway guys
that watch the video of the day I hope you enjoyed this a little pose down here with the world champ
fuck my head you've got me on edge I'm going out today hey dude I don't know
what's next alright guys we are here in Sacramento California we actually
decided to come down here for the natural muscle mayhem show our support I
always love coming down to this show because I do think the W mbf has probably
the best drug testing out of any natural Federation and it was an awesome show
last night I do want to say we got rashon back behind the camera let me show
let me show the people bro rashon or shawn competed last night he did his thing
in
