To train the most lateral division of the posterior del
that is going be the antagonist to the costal pec.
So we're gonna use the exact same arm path we would use
to train our costal pec that tells us our shorten
and lengthened positions for the lateral
portion of the posterior del.
So in order to lengthen that,
we're coming basically down in line with our costal pec,
just like we did with our presses for that exercise.
And now if we want to add some resistance in this lengthened
position, we'll do using a cable
and we're gonna need something that's close to 90 degrees
to our forearm in this position.
So we're gonna need to set this either here,
maybe slightly higher if you want to.
And then we'll get in here
and we're gonna make sure that we are lining up so
that it is in line with our arm.
It's not across this way.
So once you find your kind of causal pec punch here,
if you will, basically your palm should be
facing that pulley.
And using the palm queue is going to be helpful
as well in guiding where the arm path goes.
So if I'm set up this way, palm facing pulley,
I'm basically pushing my hand back of my hand away from
that pulley in a straight line.
And that is basically the exact same
as we would see if I was doing acausal peck press.
I just have a extended elbow
and the resistance is coming from the opposite direction
from compared to the cable press.
So the reason I say you want
to have your palm facing this way is a helpful cue
for people is
because if they start to do it this way, people tend
to wanna push with the back of their hand
and they'll start doing something like this,
which isn't really as specific to the tissue we're trying
to set up for in this exercise.
So use the back of the hand, you're allowing this
to be in line with your arm, not pulling around you this way
because that will result in a similar problem.
If it's pulling me around this way, my tendency,
because I have to get around my torso somehow, is I have
to come out this way, which is not
this arm path here.
So those are the two things you'll most likely watch out for
with this exercise.
The other will be people having a preconceived destination
that they need to get their hand to.
If they're used to doing a lateral raise
and they're used to getting their arm up here,
and I try to do that with this exercise, well the range
of motion that is the amount of shoulder extension
and abduction I get in this arm path.
The only way to get it up higher is to externally rotate,
which again, gonna shift the tension
away from what we're trying to train.
So it's important to keep in mind if the range
of motion is specific to the tissue
and the exercise we're doing,
and just accept that it's going
to be a slightly smaller range of motion if we want
to get this fully shortened
and get to the length and position.
So that is the lateral division of the posterior de.