6’9″ ft Tall Bodybuilder Ike Catcher: Chest & Shoulder Exercise

Incomes a Muscle Seaside-worthy physique takes laborious work and sacrifice. And an superior chest-and-shoulder exercise from a man who is aware of precisely what it takes to make it in “The Pit.”
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We’re again at iconic Muscle Seaside Venice to be taught which workouts helped flip Muscle Seaside Diet-sponsored athlete Ike Catcher into the largest man on the bars. Right now, Catcher is taking us by way of his chest-and-shoulder exercise.

As Catcher explains, “I will present you the right way to get that shoulder and chest armor to have you ever trying like a warrior, like a gladiator.”

The final rep vary for this exercise is Four-5 reps. So, you will need to go heavy, and solely take a brief break of a few minute. Catcher begins with the chest first as a result of it is a larger muscle group than the shoulders. What’s extra, since your shoulders work whilst you’re working the chest, you will pre-exhaust your shoulders and generate an enormous pump. One other distinctive side of this exercise is supersets that pair a chest transfer with a shoulder transfer.

“That is why I mix the shoulders and the chest,” says Catcher. “You’ll be able to actually get these muscle-tearing pumps!”

| Ike Catcher’s Chest-and-Shoulder Exercise |
1. Barbell Incline Bench: Three units, Four-5 reps
2. Aspect Lateral Increase: Three units, Four-5 reps
Three. Barbell Bench Press: Three units, Four-5 reps
Four. Superset
a. Incline Dumbbell Press: Three units, Four-5 reps
b. Incline Dumbbell Flyes: Three units, Four-5 reps
5. Seated Barbell Army Press: Three units, Four-5 Reps
6. Superset
a. Dumbbell Incline Shoulder Increase: Three units, Four-5 reps
b. Incline Dumbbell Flyes: Three units, Four-5 reps
7. Standing Low-Pulley Deltoid Increase: Three units, Three-Four reps (per arm)

| Incline Barbell Bench Press |
Based on Catcher, that is a very powerful train to construct a broad look.

Attempt to maintain your again flush towards the bench, even in case you’re a human skyscraper like Catcher.

“It is generally a bit tougher for us tall guys,” he explains. “But it surely’s necessary that your again is on the bench and your ft are agency on the bottom. In any case, you push off your ft.”

When working in a heavy rep vary like Four-5, you should use your total physique to push that weight up, out of your ft up by way of your chest into your arms. Be certain that your ft are firmly planted and your again is regular towards the bench.

| Aspect Lateral Increase |
Since you have already primed your shoulders with the incline bench, subsequent up is the aspect lateral elevate. Do not use your physique to create momentum on this train. It is easy to wreck your lumbar backbone in case you begin swinging on these.

That stated, Catcher isn’t towards sacrificing a bit little bit of type to nail the final couple of reps.

“One factor I’ve acquired to say: It is good to have good approach,” he explains. “But it surely’s additionally OK to get a bit unclean towards the top of the set.” (Emphasis on the phrase little.)

| Barbell Bench Press |
“Get a weight you are even a bit afraid of,” recommends Catcher. “Lie up in there and push that weight Four or 5 instances. That is how we develop: We confront our fears and maintain it intense.”

It is easy to get lazy on such a elementary train, so comply with Catcher’s recommendation and attempt to maintain the depth excessive. Once you push the load, concentrate on the rep and, as Catcher says, scream if it’s important to “let that beast out.” Hype your self up for this train and see what you are able to do for Four-5 heavy reps.

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