ATHLEAN-X™

There are many different chest exercises for building a bigger chest. The key to selecting which chest exercise you’re going to do is to make sure you actually do the ones that work. In this video, I’m going to show you two versions of a cable fly that are completely worthless. One is actually hard to believe that it was even conceived by anyone with even a single workout under their belt. The modification of it, is nearly just as bad.The idiocy of this chest exercise underscores a very important point when it comes to programming workouts. Be careful who you get your advice from. Anyone can grab a cable and pretend to know what they are talking about but lack every bit of understanding about human biomechanics. This is actually downright irresponsible and dangerous. Here on our channel, we make sure you aren’t needing these wasteful exercises. By putting the science back in strength, I show you there are much better options. Here is no exception.So why is this newest chest exercise such a waste of time? There are three main reasons. The first of which is that in an exercise stated to help you get a great chest contraction, the lack of full horizontal adduction at the shoulder limits how full that contraction actually is. Stopping with the arm in the neutral position and not crossing midline is like bringing a biceps curl up to the mid point. Full chest contraction can only occur with the arm crossing midline, period.The next issue is that the chest exercise shown by Jesse lacks the concentric or active shortening of the chest muscle. Just because you change the position of the limb under a single isometric contraction doesn’t mean that you are achieving active shortening of the pecs or a concentric contraction at all. While isometrics have a place in your training and should definitely be included, they also should come with the understanding that one of their main benefits is that they allow for a much stronger contraction than a traditional concentric.This means, you should be able to increase the weight that you use isometrically and train with a weight that exceeds what you would lift concentrically if properly programmed. This is where the entire exercise falls apart again. Due to the starting position of the exercise occurring with your chest in its weakest point in the range of motion, you are forced to use an extremely light weight. By the time that arm gets into the peak contracted state, the light weight that was used and dictated by the starting position is far too little of a challenge where you want it the most.Instead of trying to achieve results through meaningless exercises, it would be better to do the cable fly press shown at the end. First, because the flys are being done with cables you have the ability to keep the resistance on the pecs throughout the range of motion (most notably at the top in the peak contraction state of the chest). Secondly, you can cross midline and get full horizontal adduction at the shoulder (something that is not possible in a traditional dumbbell fly). Thirdly, the lockout position of the cables at the bottom prevents overextension of the arm and injury to the shoulder joint that is all too possible with dumbbells when doing a fly on a bench unsupported.Beyond that however, much more effective than the standing cable reverse fly (which is stupid if I haven’t mentioned that) you have the ability to use heavier weights that are better suited to match your strength in the contracted position of the exercise and are not holding back your entire exercise by virtue of being a slave to what you can lift in the weakest point of the exercise.

If you have knees that cave in (a condition known as knee valgus) then you are going to want to watch this video. Whether your knock knees are present only during the bottom portion of a squat or are there all the time, you are going to want to fix them since leaving them alone is going to eventually wreak havoc on your body.The condition known as knee valgus refers to the inward pointing of the knees. This creates stress on the inside of the knee joint in the form of tensile gapping of the medial collateral ligament, and compression forces and stress on the outside of the joint. Because of the altered position of the knee joint, your movement is affected and the repercussions are often felt higher or lower in the body; namely in the ankles, hips or back.It is important to understand that the knee joint itself is a consequential joint. That means, that it is simply a hinge joint that is at the mercy of what is going on at the ankle below and the hip above. If the mobility or strength of the ankle is altered then the knee is going to be affected by the impact these changes have on the tibia (the lower half of the knee joint). If the hips are too tight or lacking the strength required to stabilize the femur (the upper half of the knee joint) then you are going to have problems at the knee as well.In this video, I show you how to ascertain whether you have issues in the ankle that you want to address. As you will see, the ankle is also affected by what happens at the foot. When you have flat feet or over pronated feet, the joints above are dramatically affected. It is important to understand the causes and the effects of flat feet in order to be able to intervene and do something about it so the normal knee motion and mechanics can be restored.Most of the time, flat feet will cause the ankle to cave inward and this drags the tibia along with it. The stress is immediately transmitted up to the knees in the form of a valgus. The peroneal muscles on the outside of the lower leg get adaptively shortened and tight from being in this position too long. They are not the cause of the pronation however. Their tightness is simply the result of the pronation so you want to make sure you strengthen these muscles as well.The muscles of the ankle that act as a stirrup that supports the joint are the peroneals and the posterior tibialis muscle. Both of these can be strengthened with the exercises for your ankle shown here with just a single band. Of course, you will want to stretch the peroneals as well and address the soft tissue changes that have caused tightness as shown with the two drills in the video.As for the hip, weakness of the external rotators and abductors is almost always the cause of troubles at the knee. Why is this? Because no matter how many squats we do, we are simply not addressing the rotation at the hip without paying attention to some of the smaller exercises that often get overlooked. This is critical. Here I show you an exercise to strengthen both the abductors of the hip without any equipment and an exercise for your hip rotators that requires just a band.Either of these can be done just a few times a week and you will see a dramatic improvement in the condition of your knee valgus. When you combine the drills for both the ankle and the hip together, watch as your knee positioning corrects itself and you start moving better than you ever have before. Your strength should improve as well since your body will finally be operating out of its desired alignment.For a complete program that puts the science back in every exercise and workout so you can get better

If you have been wanting to build muscle but you just haven’t been seeing the results that you have been looking for with other workouts, it is time to rethink your approach. In this video, I’m going to give you a muscle building 101 course on the most important things you need to focus on when it comes to building bigger muscles and achieving muscle hypertrophy. No gimmicks or phony shortcuts needed here. Just pure muscle building science to help you get over the hump and start packing some size on your frame.To get you started, it is important to understand that everything comes down to just one concept and that is the intensity of your training. Now I don’t just mean how psyched up you are to tackle your next workout. I mean, in addition to that, how intensely focused are you on achieving your goal? If you are as much as you say you are, then you will realize that there are many things that need to be addressed outside of just showing up to the gym and trying hard.It starts with a plan. No successful lifter has ever built appreciable amounts of muscle size without having a plan for getting there. I’m not just talking about knowing what you are going to do in the gym that day (although that would be a great start)! I’m talking about knowing how this workout is going to impact the next one and the next one after that. With a goal in mind you need to have a map for getting to your goal and it starts with knowing what steps you are going to take from one workout to the next.With that in mind, it is now time to actually start lifting the weights. From here, the intensity that I hinted at in the beginning becomes crucial. Are you simply counting to 10 or 12 or are you pushing with every bit of effort with the rep count secondary? I hope it’s the latter. When it comes to training for more muscle size you need to realize that your effort will dictate everything. Overload is critical. The use of compound lifts to build up a strength base is a must in order to set the stage for growth. Your use of other techniques (like volume training) should still equate to an overall overload if the end goal is to get bigger.This is where many people fall off the path. There is simply no way around hard work when you are trying to build muscle. Which leads us to the next point and that is, once your set is done what are you doing with your time. If you sit around and let far too much time pass between sets then you are dramatically decreasing the effectiveness of the workout. Rest times should be prescriptive and serve to keep your muscles stressed for the entire workout. They should not be looked at as times to jump on social media and take you out of the frame of mind necessary for building muscle.In fact, some people ease into their rest periods too quickly. I believe that the use of some sort of set intensifying technique (like drop sets, forced reps, negatives, super sets, etc) is a great way to ensure that you tap into the reserves that your body was likely hanging onto that your mind was unwilling to let go. If you want to achieve greater muscle size you are going to need to interrupt that thought pattern and train harder. I always say, you can train hard or you can train long but you can’t do both.Finally, every natural lifter knows that the only way to build bigger muscles is to allow your body to recover between workouts. This simply can’t happen if you aren’t prioritizing it. In fact, I would say that even if you get everything else right up to this point, if you screw this up, you will blow all opportunities to grow as big as possible.If you are looking for a compl

Concentration curls are one of the most popular isolation exercises for building bigger biceps but that doesn’t mean they are the most effective. In this video, I’m going to show you why concentration curls are not working for you as much as you may have thought if you are trying to build big arms. I will break down the most common mistakes made when doing the exercise and then show you a more athletic alternative if you want to make even better gains when training your arms.To start, it helps to define what the goal of the concentration curl really is. Most would agree, it is a bicep exercise done to get a peak contraction on the muscle. It is an isolation movement that can help you to build a better mind muscle connection with the biceps and ultimately get it to grow bigger. I would agree with the latter half of this but only if you perform the exercise the right way and learn how to get more tension on the arm during the movement.To that end it helps to discuss the position of the arm during the concentration curl. I see many people rest their elbows on the top of their thighs when doing the exercise. This is just wrong. You are essentially creating a see-saw effect when you lower the arm on every rep and are using momentum to get the arm back up to the top. Most will not make this mistake however and instead will lower their arm onto the inner portion of their thigh.The issue here is that pushing the elbow into the thigh while curling the weight up is only using leverage to get the weight to the top rather than pure muscular force. Normally, leverage is not a bad thing but when you are doing it in close proximity to the muscles that you are trying to work (and with a muscle group that is often overactive during the curl in the first place) you are taking away from the effectiveness of the movement.Some would then think that they just have to slide their arm even further down towards the floor to clear the elbow from the thigh. The problem here is again, the arm when curled into the top position is almost parallel to the downward force of gravity. This takes the tension off of the bicep in the very position that you want it to be at its highest.The way to alter the exercise to get this to work in your favor is to reposition the arm directly in your groin. You can see how the forearm now becomes much more perpendicular to the force of gravity and you can feel the impact this has on your biceps on every rep. That said, I still think there are much more effective ways to train your biceps in a more athletic way and in a way that places even more tension on the biceps in their peak contracted state.Check out the walk away curl shown at the end of the video for a demonstration on how to do this with either a set of bands or access to a cable machine. You will feel the difference immediately and also be able to take advantage of the isometric biceps contraction that occurs in the middle of every rep that doesn’t necessarily occur on a classic dumbbell concentration curl.If you are looking for a complete program that puts the science back in strength to make every exercise you do more effective (and therefore result in better faster gains than ever before) be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and start looking like an athlete in as little as weeks from now.For more videos on how to get bigger biceps and the best way to do curls for bigger arms, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

If you want to get bigger rear delts then you have to train them. The crazy thing is, many of us want to build up our posterior delts but neglect to hit them with any specific exercises and therefore don’t see the muscle gains they are looking for. In this video, I’m going to show you one exercise that you can do either with cables or a single pair of dumbbells to get bigger rear delts in no time.First, it helps to understand the anatomy and function of the rear delts. We put the science back in strength in every video and this is not any different. The rear delt attaches to the deltoid tuberosity on the upper arm bone (humerus) and has it’s opposite attachment to the spine of the scapula. This means that in order to activate the rear delt the most you want to get that arm closer to the scapula for maximum shortening.A lot of lifters make the mistake of thinking that reverse dumbbells flys are the best way to do this. When you attempt to perform that motion however you see that you are limited in how far behind the body you are able to get your upper arm. If instead, you focus on extending the arm back by bending the elbow and pulling the elbow as far as you can behind you it becomes instantly apparent that you can go further and feel a more intense contraction.Beyond this however, it is important to understand that the rear delt can also assist in external rotation of the shoulder by nature of its attachment. If you can perform an exercise where you are extending the arm behind the body but at the same time getting external rotation as well, then you are really going to hit these muscles hard.Here I demonstrate a cable exercise that ultimately resembles a face pull, but done from a low to high position rather than starting and ending high. The key is that while the elbows are traveling backwards you also want to let your thumbs tilt back as well. I say that you want to try and have a race between your elbows and thumbs - which one is going to get to the back first. If you are doing this rear delt exercise correctly then you will see that the elbows should always win. That doesn’t take away from the fact that you still want to get the feeling of getting those shoulders externally rotated on every rep.From here you want to squeeze the muscles in your rear delts and upper back for a count of three and then reverse the motion back to the start. If you want to intensify the movement you can extend your arms out to the sides at the end of each rep to increase the moment on the rear delts and make it more work for them during the eccentric lengthening back to the start.If you only have a single pair of dumbbells and do not have access to a cable machine, you can still experience the benefits of this awesome rear delt exercise. Simply lay face down on a bench and start with your thumbs pointing towards each other. Rotate your hands up and out to the side while twisting the thumbs back. Your arms should assume a W position at the top of each rep. Squeeze the contraction on the rear delts and reverse the motion back to the start. Either one of these exercises will give some much needed extra work to those rear or posterior delts and help you to experience all new gains. If you are looking for a complete program to build bigger rear delts while also building up the rest of your body, head to http://athleanx.com and get the complete ATHLEAN-X Training System.For more videos on how to get bigger delts and the best exercises for your rear, middle and front delts be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

If you have poor posture, you not only are aware of it but likely would welcome an easy way to fix it. In this video, I’m showing you a 4 step plan that can attack the most common posture flaws to give you a nice, tall, upright posture sooner than you think. I’m going to show you how to hit correct rounded shoulders, a hunched back, crooked neck, forward head and tilted pelvis. When you apply the easy drills shown here you will start to feel better almost instantly and work towards permanently fixing your bad posture.The four biggest problem areas for those with bad posture is the neck, shoulders, mid back and pelvis. Specifically, if you spend a lot of time sitting at a desk or behind the wheel you will wind up getting slumping shoulders and a rounded back. To counteract the head being pulled downward, you wind up tilting your head up so you can look straight ahead. This has the effect of overarching your neck and weakening the deep neck flexors. Finally, when the upper spine curves forward, the pelvis winds up curling under. This posterior pelvic tilt is something that adaptively tightens the hamstrings and weakens the lower back.If you want to fix your posture you have to hit each of these areas with individualized attention. We have actually addressed each of these in depth with the following videos:How to Fix Rounded Shoulders - https://www.youtube.com/watch?v=oLwTC-lAJwsHow to Fix Anterior Pelvic Tilt - https://www.youtube.com/watch?v=K-CrEi0ymMgHow to Fix Posterior Pelvic Tilt - https://www.youtube.com/watch?v=u1sfPfsESDQHow to Fix a Rounded Upper Back https://www.youtube.com/watch?v=7-GDuhjOAU8That said, there is something that you can do for each of these areas that will help you to correct the postural problems without having to spend a long time each day. These are efficient and effective but do need your consistency in order to make a lasting impact on the correction. The funny thing about posture is that we often spend a lifetime doing the things that ruin our posture in the first place, yet expect that we will be able to fix it in an hour.While not an hour, these posture correction exercises will have an immediate impact on the way you feel. You should feel as if you have more mobility in the tightened areas and that your body begins to move more free and easy. From here, with a bit of consistency you will be able to make permanent changes in your posture that will have you feeling stronger and looking much better than you do now.An important note on posture and working out, that I referenced earlier, is that it is not a good idea to lift weights when your body is severely out of alignment. All you are doing is strengthening poor posture and dysfunction. Lifting weights in the presence of dysfunction is quickly going to lead to not only other compensations elsewhere in the kinetic chain but likely wind up in injury. It is much smarter to fix the issues with your posture first and then strengthen your body to reinforce the new perfect posture.For a complete program that helps you to correct your posture at the same time that you are actually building new muscle and getting ripped, head to http://athleanx.com and get the ATHLEAN-X Training System. Use the same exact workout routine used by Jesse to not only add muscle to his frame but dramatically improve how he looks when standing. For more videos on how to fix bad posture and the best way to get rid of scapular winging and rounded shoulders, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

The truth behind every muscle building transformation is that the most important growth you experience is between your ears instead of in a particular muscle group. In this video, I’m going to show you how to build muscle the fastest and get the most significant gains in the gym by reveling in the minor accomplishments along the way that result in more confidence in yourself.If you think about the negative side effects of low self esteem or confidence, you realize that they reach far outside the gym. In fact, when one has low self confidence they wind up settling for many things in life rather than pursuing those things they feel they deserve. Have you ever accepted a job you didn’t like because you felt you weren’t qualified for anything more? Have you ever wound up in a relationship with someone you know is not good for you for the sole reason that you don’t think you can find someone else?When you hit the gym and start working on the one thing that you can have the most control over, your body, you realize just how powerful your actions can be. When you push yourself past the point that you usually would quit on a single set, you build confidence that you can do that again at will if pushed in a similar way. When you show up to do a workout even when it is the last thing in the world you wanted to do, that builds confidence that you will be able to muster the same dedication the next time it happens.These mini episodes of confidence building will emerge into a massive snowball effect as you drastically change your body over time because of these strung together achievements. As you do these things your workouts become that much more productive. Your body changes. Your confidence in what you look like blossoms. You start believing in yourself in ways you never could have imagined.It becomes readily apparent just how important the actions you take in a day are. Your workout takes on an whole new level of importance. Suddenly, it isn’t just about getting big biceps or building muscle fast. It’s about committing to the process and realizing that the journey includes far more than just physical benefits. The feeling you develop inside is so empowering, it arms you for whatever other life challenges get thrown your way. This is when the real change starts happening. So, here you will see just what happened to allow Jesse to make the transformation that he has on this channel. His muscle gains have been noticeable. To many, his confidence may have been overlooked. What I am saying is that the physical gains would not have occurred if he didn’t use them to keep developing his confidence along the way.If you are looking for a program that lays out your workouts for you step by step and tells you what to eat to make the gains you are looking for and ultimately build the confidence you will need to keep them coming, head to http://athleanx.com and get the ATHLEAN-X Training System. Train like an athlete and watch just how much more quickly you see impressive gains (in and out of the gym) from doing so.For more workout motivation videos and tip on how to build muscle fast even if you are a hardgainer, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

If you want to build bigger delts, you likely have used the traditional exercises like shoulder presses, side lateral raises and front raises. In this video, I’m going to show you 6 new shoulder building exercises that will help you hit the front, middle and rear delts in all new ways (each backed by science) to allow you to get new results from an otherwise stale shoulder workout.It is important to point out that the front delts are often overworked when it comes to shoulder training. Far too many exercises are performed that target the front delt over the other heads of the delts and this leads to the common imbalances we see in those that lift weights. I made sure that I showed you more options that hit the middle and rear delts here to not only help them grow but to give them the attention they are likely not getting at the moment in your current shoulder workout.That said, we start off with one front delt exercise called the crush grip dumbbell press out. Here you are clasping both hands onto the handle of a single dumbbell with the intention of squeezing your hands as tightly together as you can. This acts to isometrically contract the chest. You might be thinking, why am I activating the chest on a shoulder exercise. The purpose of this is to isometrically occupy the chest so that it cannot contribute as much to the flexion of the arms out in front of the body. The front delts are forced to do more of the work, and when you are trying to build them up this is exactly what you want.Next is the butterfly front raise. This initially starts as an exercise for building bigger front delts but quickly turns into one that hits the middle delts well at the top of the movement. We know that middle deltoid activation is strongest with a component of internal rotation at the shoulder. This does not mean that the shoulder needs to be internally rotated however. You can internally rotate from an externally rotated shoulder position (back towards neutral) and still get the increased activation of the area of the middle region of your delts.We continue on with the targeting of the middle head, this time without having to use any weights at all. The bodyweight side lateral raise is one that takes advantage of the concept of relative motion at a joint. We know that shoulder abduction is the movement at the shoulder that is responsible for firing up the middle delt. Instead of having to lift the arm away from a fixed body you can alternatively rotate the body away from a fixed arm. Try this and you will feel how intense the contraction is without ever having to lift a weight.The rear delt is one of the most overlooked heads of the shoulders. Probably this is due to it being out of sight when compared to the other two heads of the delts. Out of sight does not mean out of mind. In order to hit this area the best you need to not just perform horizontal abduction of the arm but extension of the arm in relation to the torso. Externally rotating the arm will give you the ability to get even more extension behind the body which enables one of the most intense rear delt contractions you will ever experience. The hip hugger is one that allows you to use heavier weights to still get the the abduction necessary for getting maximal shoulder and deltoid contraction. With the arms going back behind the body as well here you still get that additional rear delt contribution that is so sorely needed.Finally, the swimmers is an exercise you will use light weights to perform but see great benefits from doing. Don’t be fooled by the size of the dumbbell however. This exercise hits all three heads of the delts

If you want to have the biggest shoulders you can possibly have then you should start by avoiding the big shoulder workout mistakes most commonly made that hold back your results. In this video, I’m going to show you the 6 biggest shoulders workout mistakes that Jesse was making that were preventing him from packing on noticeable size on his delts. By learning what he was doing wrong he was able to significantly speed up the rate that he was building his shoulders.First thing he learned was that it was important to lower the weight and leave the ego at the door when training delts. The reason for this is that the shoulders tend to get overpowered during lifts by assisting muscle groups that take over the brunt of the work. If you let this happen then the amount of actual work being done by the shoulders is minimized and the ultimate growth potential of the delts is minimized. Lift lighter and focus on the contraction of the muscles you are actually trying to work and you will be surprised at how much faster the gains come.Next thing was the use of unconventional shoulder exercises. It isn’t only about pressing and lateral raises when it comes to building bigger shoulders. In fact, there are some limitations to that approach that simply can’t be replaced without the use of the lesser known or performed shoulder exercises like the crush grip dumbbell press out and hip huggers. See Jesse demonstrate them and start using them yourself along with your staple exercises for greater results.Speaking of exercises, many will avoid the more boring shoulder rotator cuff work when training their shoulders. This is a mistake. The rotator cuff not only works to counteract the upward pull of the deltoid on the humerus but it helps to improve the overall posture of the shoulders which gives your physique the illusion of more size. Not to mention, the incorporation of rotator cuff exercises will keep your shoulders healthy for a long time and in the gym where you can continue to pack on size.The stretch position of the deltoids is one that is rarely explored when doing traditional shoulder workouts and exercises. For instance, when you are doing a side dumbbell raise your arms start and finish in the position next to your thighs. In order to stretch the middle head of the delt however, you would need to bring the arm across midline. You can do that with the side lying dumbbell lateral raise as well as the cable sword raise demonstrated here. You can also hit the front delt by bringing the arm behind the body into extension.If you are going to train heavy, which you better be if you want to get maximal development of the shoulders, then you will want to do so safely. In Jesse’s case, he had a badly healed clavicle fracture and bone chips in his elbow that were making overhead pressing rather unproductive. I show him the value of landmine pressing for building bigger shoulders and using heavy weights, without the side effects or limitations that were coming through other presses.As you can see, there is a lot to learn when it comes to building bigger shoulders if you are willing to learn from the mistakes and revelations of others. If you are looking for a complete workout program and meal plan (the same one Jesse is using to pack on size fast) be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and looking like one in the next 90 days.For more videos on shoulder workouts to build big shoulders and how to add size to your delts in 14 days, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Science based chest exercises should theoretically be much more effective than random chest workouts and pec exercises since they should be proven. In this video, I’m going to show you how to get a bigger chest using a technique that has stood the test of time in the rehabilitation field. Proprioceptive Neuromuscular Facilitation (PNF) utilizes the concept of diagonals when it comes to getting muscles to work harder and more forcefully.In order to train your chest you need to take the muscle through its full range of motion and provide optimal resistance to the muscle throughout the exercise. We know that the pecs will adduct the shoulder the arm across the chest (acting at the shoulder), internally rotate the shoulder and drive the arm out in front of the body. In its stretched position you would do the opposite. Horizontally abducting the arm and externally rotating the shoulder will put the pecs on a greater stretch and eccentrically position the arm into a ready state to perform the next rep.Using the concept of PNF diagonals, you can turn your ordinary cable crossovers into something that is much more effective for building a bigger chest. This is due to the fact that you can increase the strength of contraction by doing this and therefore drive more tension into the muscle rep after rep after rep.If you want to build a big chest you need to adduct against resistance. You simply can’t think that performing adduction at the shoulder without the concentric or eccentric resistance is going to be enough stimulus for growth. It is not the motion at the joint alone, but rather the resisted motion that counts. The dropping down to the ground during this exercise allows your arm to be positioned in an elevated abduction. This places a greater stretch on the chest due to the anatomy of the muscle and the angling of the fibers out and up. From this stretched position, you can drive the arm out in front of your body while contracting the pecs and pushing the arm across the body. Finish off the movement by simultaneously internally rotating your shoulder and you will feel a contraction like never before.Not just a chest contraction however, since that can be achieved once again just by placing your arm in the position of adduction across the chest, but rather in a resisted state. Remember, with cable training the orientation of the cable represents the line of force. If it is parallel to the arm (the area controlled by the pecs in this exercise) then you are driving very little force into that muscle. If perpendicular (as it would be at the peak contraction of a cable crossover) then you are maximizing the work done by the pecs and thus stimulating them for maximal growth.If you are looking for a complete program that puts the science back in strength and allows you to see much faster results because of this, head to http://athleanx.com and get the ATHLEAN-X Training System. No shortcuts. No imitations. Just real science proven with real athletes. For more science based chest workout videos and science based exercises for building a bigger chest, subscribe to our channel here on youtube at http://youtube.com/user/jdcav24