Chest

Chest

Before we isolate the Chest, shoulders need to be properly aligned. Incorrect shoulder alignment (rounded/forward shoulders, protracted or poorly controlled scapulae) reduces the ability to fire the entire targeted muscle. Without proper shoulder alignment, over time—especially when loaded during workouts—it can make you stiff, less agile, increase pain, and leave you feeling older. 

By implementing the following Ball Grip Handle exercises for the Chest, you will achieve the following:

  • Reduce or eliminate pain between and below the scapula (Chicken wings)
  • Improve mobility, neutral posture, and proper spine alignment
  • Reduce mechanical stress, while unlocking gains
  • Build strength, increase Chest width and girth
  • Improve grip strength
  • Improve your physique
  • Hit all of the hand angles to find your personal imbalances
  • pull the bellybutton to the spine, contracting the abs the entire movement.
  • Most people are weakest in the stretched position due to tight pectorals. BGH targets this portion of the exercise.
  • Controlled movement required.

Note - Curl your hips under, and pull your belly button towards your spine before every exercise

Chest Exercise 1

Cable Machine Chest Press (Bicycle Hand Grip)

  • Place the cable machine carriage just below shoulder height on both sides (use low weight).
  • Grab the left carriage ball with the left hand and vice versa.
  • Use an over-the-top Bicycle hand grip. 
  • With the BGH's in your hands step forward one and a half steps, with one foot in front of the other.
  • Roll your shoulders back and down and let your elbows comfortably lower with the shoulders. Move your hands back and placing the chest into a stretch position.
  • Press the balls in a straight line forward and inward. Not straight forward, but rather across and away from the body. In the flexed position both ball grips will touch in the middle of the body, chest height, away from the body with elbows slightly bent. 
  • Concentrate on flexing the inner chest. Hold the press for a second or two before returning to the starting position.
  • Allow a slight stretch at the starting position before repeating. 
  • Keeping the shoulders back and down, let the chest stretch in the starting position. Use lightweight. It’s easier to target the inner chest 

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Chest Exercise 2

Cable Machine Chest Press (Neutral Grip)

  • Place the cable machine carriages one hole lower than Exercise one (use low weight).
  • Place the cable between the middle finger and the ring finger and grip the BGH's with palms facing each other.
  • This exercise is almost exactly the same as exercise one except for the hand grip and a slight bend forward.
  • With the BGH's in your hands step forward one and a half steps, with one foot in front of the other.
  • Bend slightly forward.
  • From a stretched position roll your shoulders back and down and let your elbows comfortably lower with the shoulders.
  • Press the balls in a straight line forward and inward. Not straight forward, but rather across and away from the body. Bring the thumbs together to the flexed position in the middle of the body, chest height, away from the body with elbows slightly bent. 
  • Concentrate on flexing the inner chest. Hold the press for a second or two before returning to the starting position.
  • Allow a slight stretch at the starting position before repeating. 

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Chest Exercise 3

Cable Machine Chest Press (Underhand Grip)

  • Lower the carriage to hip height (use low weights).
  • Grab the BGH's from behind (right carriage BGH with right hand and vice versa) and place the cable between the thumb and the pointy finger with palms facing up. 
  • With the BGH's in your hands step forward one and a half steps, with one foot in front of the other.
  • From a stretched position roll your shoulders back and down and let your elbows comfortably lower with the shoulders.
  • Bring the balls from behind your body and press the balls in a straight line forward, inward, and slightly upward. Not straight forward, but rather across and away from the body. Bring the pinky's together to the flexed position in the middle of the body, chest height, away from the body with elbows slightly bent. Hold in the contracted position for one to two seconds.
  • The squeeze is important in the extended contracted position. It targets the outer and inner chest. It should be a slightly different contraction than anything you’ve experienced before.

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