WEBVTT

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To train the most lateral division of the posterior del

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that is going be the antagonist to the costal pec.

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So we're gonna use the exact same arm path we would use

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to train our costal pec that tells us our shorten

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and lengthened positions for the lateral

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portion of the posterior del.

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So in order to lengthen that,

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we're coming basically down in line with our costal pec,

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just like we did with our presses for that exercise.

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And now if we want to add some resistance in this lengthened

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position, we'll do using a cable

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and we're gonna need something that's close to 90 degrees

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to our forearm in this position.

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So we're gonna need to set this either here,

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maybe slightly higher if you want to.

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And then we'll get in here

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and we're gonna make sure that we are lining up so

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that it is in line with our arm.

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It's not across this way.

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So once you find your kind of causal pec punch here,

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if you will, basically your palm should be

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facing that pulley.

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And using the palm queue is going to be helpful

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as well in guiding where the arm path goes.

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So if I'm set up this way, palm facing pulley,

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I'm basically pushing my hand back of my hand away from

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that pulley in a straight line.

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And that is basically the exact same

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as we would see if I was doing acausal peck press.

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I just have a extended elbow

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and the resistance is coming from the opposite direction

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from compared to the cable press.

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So the reason I say you want

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to have your palm facing this way is a helpful cue

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for people is

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because if they start to do it this way, people tend

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to wanna push with the back of their hand

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and they'll start doing something like this,

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which isn't really as specific to the tissue we're trying

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to set up for in this exercise.

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So use the back of the hand, you're allowing this

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to be in line with your arm, not pulling around you this way

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because that will result in a similar problem.

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If it's pulling me around this way, my tendency,

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because I have to get around my torso somehow, is I have

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to come out this way, which is not

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this arm path here.

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So those are the two things you'll most likely watch out for

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with this exercise.

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The other will be people having a preconceived destination

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that they need to get their hand to.

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If they're used to doing a lateral raise

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and they're used to getting their arm up here,

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and I try to do that with this exercise, well the range

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of motion that is the amount of shoulder extension

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and abduction I get in this arm path.

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The only way to get it up higher is to externally rotate,

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which again, gonna shift the tension

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away from what we're trying to train.

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So it's important to keep in mind if the range

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of motion is specific to the tissue

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and the exercise we're doing,

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and just accept that it's going

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to be a slightly smaller range of motion if we want

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to get this fully shortened

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and get to the length and position.

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So that is the lateral division of the posterior de.