The Best PUSH Workout for Teens (Based on Science) 十代でもできるプッシュワークアウト！

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（実際僕も今さっきこの筋トレやった

それでは今日も筋トレしながら英語も身につくYouTube英語を楽しんでいきましょう！

00:00 taperedとrippedは筋肉英語でよく出るので覚えて
everybody wants a nice tapered physique
00:02 tapered知らなくてもすぐ説明がある
that makes a v-shape going from your
00:04
shoulders down to your waist
00:05
and you may think it's way out of reach
00:07
but with a scientific approach it will
00:09
be attainable much quicker than you
00:10
think
00:11
so today we're covering eight push
00:13
exercises to give you the greek god of
00:15
her body
00:16
you always wanted if you're wondering if
00:18
it's too early to start lifting
00:19
the short answer is no bro 13 to 14
00:23
years old is the perfect time to start
00:24
training because your body is
00:26
experiencing
00:27
optimal cellular turnover rate a study
00:29
by masters athlete.com confirmed older
00:32
athletes take much longer to recover
00:34
from muscle damaging exercises like
00:35
lifting weights
00:36
this means your muscles will repair
00:38
themselves much faster than when you're
00:40
older
00:41
so you're basically wolverine at this
00:43
age if you like what you see here i'd
00:45
really appreciate it if you go follow me
00:47
on instagram at bretmvrk
00:49
if you want to see more into my life and
00:51
get to know me better but let's get
00:53
right into it
00:53
the workout is going to target the three
00:55
muscle groups that use pushing movements
00:58
chest shoulders and triceps starting
01:00
with chest because it's the largest
01:02
muscle
01:02
and requires the most energy the first
01:05
exercise is
01:06
flat bench press we're gonna do four
01:08
sets of 15
01:10
12 10 and finally eight because as
01:13
illustrated in the study by scone field
01:15
although low reps are better for
01:17
building strength high reps are better
01:19
for pushing through muscle fatigue
01:21
so this rep range is a good mix of both
01:23
there's a couple reasons why i favor the
01:25
bench press
01:26
first and most importantly there's a
01:28
strong correlation between
01:29
chest strength and chest size this is
01:32
shown in scientific literature by
01:34
ogasawa
01:35
which showed that pec muscle thickness
01:37
increased at the same rate that the
01:39
bench press
01:40
one rep max increased another reason is
01:43
that
01:43
as the strength coach jeff nippard says
01:46
bench press has the best carryover to
01:48
other exercises
01:49
as you strengthen your bench you also
01:50
strengthen not only other chest
01:52
exercises but also
01:54
other upper body exercises when it
01:56
doesn't quite work the other way around
01:57
so this makes it the perfect foundation
01:59
for a good push workout
02:01
we'll follow with another extension
02:03
movement which means moving away from
02:04
the body
02:06
incline bench press
02:08
[Music]
02:10
the pec major is a highly neglected
02:12
muscle group so we make it a priority
02:14
and although some may prefer flat bench
02:16
or decline bench over incline bench
02:18
scientific data by uh um
02:22
these guys suggests that the incline
02:25
bench shows up to 67
02:27
more emg activity than the other bench
02:29
press variations
02:30
this just means it's activating the
02:32
upper chest more the third exercise will
02:34
be an abduction movement which means
02:36
pushing towards the midline of the body
02:38
rather than away such as the previous
02:40
two exercises
02:42
we will be doing flies flies are great
02:44
because they allow for
02:45
horizontal as well as outward
02:47
contraction of the muscle fibers so just
02:50
like the other exercises we'll do four
02:52
sets but with a bit higher reps because
02:54
this does have a slightly higher risk of
02:56
injury on your shoulders or rotator cuff
02:58
so make sure to stretch it out and warm
03:00
up before you start this exercise
03:02
this brings us to our last chest
03:03
exercise which is another adduction
03:05
movement
03:06
cable crossovers cable crossovers are an
03:09
excellent adduction
03:10
exercise because they offer the same
03:12
horizontal and outward flexion
03:14
but they differ from the flies because
03:16
you can actually put your weight and
03:17
momentum
03:18
into the movement so this makes for a
03:20
great finishing chest movement
03:22
by this time your chest should be done
03:25
since we worked our shoulders
03:26
secondarily during the chest
03:27
exercises we will now get into shoulders
03:30
and since you're a beginner it's fine to
03:32
do the basics
03:33
so we'll start with military press as
03:35
shown by this study by bottom and others
03:38
the shoulder press was found to be more
03:39
effective at activating the front and
03:41
side delt
03:42
as opposed to other compound movements
03:44
so this is the best primary shoulder
03:46
exercise
03:47
and again we will do four sets 12 10
03:50
8 and 6 for maximum hypertrophy and
03:53
strength
03:54
gained baby next is lateral raises
03:57
the same study shows that lateral raises
03:59
results in greater activation of the
04:01
medial deltoid
04:03
rather than the shoulder press incline
04:05
flat pull down
04:06
bench press and peck deck i always find
04:09
that lateral deltoid raises lead to
04:11
exhaustion faster than
04:12
any other delt exercise and it's great
04:14
for building up the outside delt to give
04:16
you that nice
04:17
broad shoulder look and lastly it
04:19
wouldn't be a well-rounded push workout
04:21
if we didn't hit the rear delts
04:23
so we're going to wrap up shoulders with
04:24
rear flyes although the study by
04:26
boughton
04:27
shows that reverse peck deck to be the
04:29
most effective at targeting rear delts
04:31
i'm fairly sure most people have access
04:33
to dumbbells whereas many
04:35
won't have access to a pec deck machine
04:37
so this is an exercise that gives you
04:39
the same type of adduction movement
04:41
to target rear delts effectively so i
04:43
like to do them
04:44
just sitting on a bench leaning over my
04:46
knees to minimize swinging momentum to
04:48
fully target the rear delts
04:49
and this usually works really well and
04:51
you can really feel the activation in
04:53
your rear delts
04:54
this brings us to the final muscle group
04:56
in this workout
04:57
which should be fairly exhausted from
04:59
our chest and shoulder exercises
05:01
now it's time to do triceps so we will
05:03
be doing skull crushers
05:05
tricep extensions and kickbacks as far
05:08
as what weight and repetitions to do
05:10
studies show that moderate to high reps
05:12
can be more effective than low reps but
05:14
the most important factor
05:16
is the form for each exercise so a rep
05:18
range of
05:19
15 12 10 seems to be the sweet spot
05:22
with skull crushers targeting the long
05:24
head of the tricep
05:25
it will give you more visible thickness
05:27
of your arms from the side
05:29
and the extensions and kickbacks
05:30
targeting the short head
05:32
it gives your arms more thickness in the
05:34
front and as we know
05:35
the tricep is two-thirds of the upper
05:37
arm so it's very very important
05:39
not to neglect it and that concludes the
05:42
perfect
05:42
push workout to give us that nice
05:45
v-tapered physique
05:46
so before you go be sure to subscribe
05:48
and check back for more science-based
05:50
workouts and fitness advices now go and
05:52
get swole youngblood