💡 How to follow: A cable-based drill ("dog pounds") to build the **lower chest cup** by teaching mind-muscle connection — pressing both cable handles into the floor one arm at a time from a plank-ish position, moving only until the stretch on the lower chest is the sole thing firing, then returning. Run to complete failure.
1
Set up:
bring both cables down to the floor; get into a downward/plank position with a
- bring both cables down to the floor; get into a downward/plank position with a
- Im going to show you how to get that lower chest cup.
- I call them the dog pounds, something that I actually use to understand how to connect
- my mind to the muscle.
2
Rep:
press one arm at a time, pushing the cable into the floor, while the other hand
- press one arm at a time, pushing the cable into the floor, while the other hand
- What I do is I come down and I get both of the cables on the floor and I go one arm
- at a time while this is down.
- Im pressing into the floor and all Im going to do is one arm at a time.
3
Stretch cue:
extend until you feel the lower chest stretch — the instant anything else
- extend until you feel the lower chest stretch — the instant anything else
- And as soon as I feel anything else take over, besides that lower chest, that lower chest
- is firing in terms of a stretch, thats my cue to come back down.
- Keep in mind, this hand is pressing against the ground.
4
Finish:
keep the support hand pressing the ground; repeat until complete failure.
- keep the support hand pressing the ground; repeat until complete failure.
- And youre going to do that until you hit complete failure.