Moving on to the middle division of the posterior del
to train that in its length
and position, we're gonna be in the shortened position
of the sternal pec.
So in order to find that we're simply going
to the same place we would for our shortened
sternal pec press around.
And then from there we just need
to set up the resistance appropriately, which means
the cable needs to be about 90 degrees
to your arm in this shortened pec position.
So I'm gonna need that up and behind me.
Now you'll notice this is higher than my shoulder.
Even though my hand isn't above my shoulder, the path
of motion is still relatively high to low.
It's at an angle. It's not straight across this way
as you may have seen other places.
So it's coming up to the short position.
And then our lengthened position of our peck,
as we were imagining, the press around it is coming
slightly down, which means if we were to continue that path,
this is going to need to be a little bit higher
so we can pull down and away from it.
So I'm going to get into my start
with my short position here and I can just step out
and step forward a bit that now
that resistance is pulling pretty darn close
to 90 degrees in this position.
Now I'm going to keep this protraction.
I can allow this to stay forward
because the rear deltas aren't pulling my shoulder back.
If I'm really just trying to bias this towards the posterior
de division, I'm emphasizing
I can almost think about pushing out in a way
to isolate this more to just the Glen humeral joint.
Now what this like out in a way kind of cue is going
to help us do is avoid the tendency that people may have
to want to actually start this with retraction.
And what that's gonna do is the first movement isn't
actually really the rear delts,
but it is changing the resistance of the exercise.
So it's taking it from overloaded, lengthen,
it's deloading it,
and then we're doing the rear belt motion,
which isn't what we're looking for here.
We're looking to keep that overload in the length and
and then have it drop off.
So to avoid people wanting to do this, we cue them
to push out in a away
and it helps bias their, isolate it more
to just the glenohumeral movement.
So that is the middle division of the posterior del going
to our shortened sternal pec, pulling up slightly
above shoulder height, rotating away so
that we're getting about 90 degrees
to the forearm here pushing out and away.
And it is again, slightly high to low.
It is not straight across
the face, slightly high to low.
'cause if you imagine if I were
to continue this arm path into a rear adult row,
that's where I would be ending up.
If I were to actually able be able to get full range
of motion in this exercise, it would be something like this.
So that is what we're going for in that path Motion.