WEBVTT

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Moving on to the middle division of the posterior del

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to train that in its length

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and position, we're gonna be in the shortened position

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of the sternal pec.

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So in order to find that we're simply going

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to the same place we would for our shortened

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sternal pec press around.

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And then from there we just need

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to set up the resistance appropriately, which means

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the cable needs to be about 90 degrees

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to your arm in this shortened pec position.

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So I'm gonna need that up and behind me.

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Now you'll notice this is higher than my shoulder.

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Even though my hand isn't above my shoulder, the path

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of motion is still relatively high to low.

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It's at an angle. It's not straight across this way

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as you may have seen other places.

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So it's coming up to the short position.

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And then our lengthened position of our peck,

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as we were imagining, the press around it is coming

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slightly down, which means if we were to continue that path,

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this is going to need to be a little bit higher

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so we can pull down and away from it.

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So I'm going to get into my start

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with my short position here and I can just step out

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and step forward a bit that now

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that resistance is pulling pretty darn close

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to 90 degrees in this position.

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Now I'm going to keep this protraction.

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I can allow this to stay forward

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because the rear deltas aren't pulling my shoulder back.

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If I'm really just trying to bias this towards the posterior

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de division, I'm emphasizing

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I can almost think about pushing out in a way

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to isolate this more to just the Glen humeral joint.

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Now what this like out in a way kind of cue is going

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to help us do is avoid the tendency that people may have

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to want to actually start this with retraction.

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And what that's gonna do is the first movement isn't

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actually really the rear delts,

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but it is changing the resistance of the exercise.

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So it's taking it from overloaded, lengthen,

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it's deloading it,

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and then we're doing the rear belt motion,

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which isn't what we're looking for here.

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We're looking to keep that overload in the length and

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and then have it drop off.

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So to avoid people wanting to do this, we cue them

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to push out in a away

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and it helps bias their, isolate it more

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to just the glenohumeral movement.

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So that is the middle division of the posterior del going

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to our shortened sternal pec, pulling up slightly

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above shoulder height, rotating away so

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that we're getting about 90 degrees

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to the forearm here pushing out and away.

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And it is again, slightly high to low.

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It is not straight across

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the face, slightly high to low.

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'cause if you imagine if I were

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to continue this arm path into a rear adult row,

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that's where I would be ending up.

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If I were to actually able be able to get full range

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of motion in this exercise, it would be something like this.

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So that is what we're going for in that path Motion.