Build Your Chest With THIS MOVEMENT! | MAD DEFINITION
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- เผยแพร่เมื่อ 26 ม.ค. 2025
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There have been few exercises that I have found to be as effective as this one. Combining a compound and isolation movement, this one is sure to get you shredded!
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Derek Simnett
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Derek Simnett, Certified Nutritional Practitioner (CNP)
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Hey Derek, cool exercise! I thought you should know, I think you're referring to the separations in the different regions of the pec major muscle fibers and not pec major/minor. Pec minor actually runs from the ribs up to the scapula so its completely hidden by pec major and runs in a different direction where the muscle fibres are more verticle than horizontal!
You are CORRECT! You sir get pinned to the top for nicely correcting me. I am just as much a student as a teacher. So we will not ever see the pec minor as it runs underneath the pec major?
haha well thank you, I should point out I am very much a student still as well but I think that's right. Pec major is quite large and covers the entire muscle belly of minor so you don't get to see any of it on someone.
Simnett Nutrition hey i love your channel its so entertaining and informative at the same time keep it up. I got a question can you too much of a mineral or vitamin from eating too much food.
small correction: not pec minor, its separation between clavicular and sternal part of pec major. Pec minor is located deep under pec major.
I've been doing this on my rings since the first time you mentioned it in one of your videos. It really does work!
Christopher Hummus may I just say that you have the best surname! 😁👍🏼
Keep doing what your doing mate, this is such a positive and motivating channel ☀️
After watching your vid on the push-ups with a weighted backpack on the rails, I tried it using this system with straps and handles. Use the backpack with weights, do the drop sets and feel a deep soreness like never before. I'm a 400lbs + bencher and have never felt as sore from benching as I do with this style, and my shoulders and elbows don't get sore either. Thanks for showing me a new favorite!
Greetings, I just got some rings in the mail this week and I added this exercise at the end of my work out. Did some incline presses during the work out. Those two movements together have my entire chest on fire today.
I've been doing this since you showcased it a few weeks back and it definitely has been puffing up my chest! Love your videos Derek!
I’ve been thinking of getting some TRX bands. One more reason to pick some up!
Derek,
Let me say you have an awesome channel. You know you’re doing something right when you have an avid viewer from someone who is not vegan. You have however inspired me to start eating more toward the raw and green side of the house and I have been eating less meat. You have inspired me to bring back my fitness channel that I started close to a year ago I want to say.
A lot has happened in my life over the past year and a half from losing my brother and falling into a state of depression. I came across your channel from my other account and was instantly drawn in by your positive attitude toward everything. Thank you for helping back toward a positive outlook on things and improving my fitness.
ok
I saw you doing that in a previous video and have been doing it ever since.. without a doubt the best "pec-exercice"!!!
Holy dang man! Crazy sick shred! Awesome stuff as always Derek. I'm really enjoying going through all of your previous videos. You are solely responsible for my permanently open youtube tab. Haha. Hella inspirational plant-based beast, you are! And you're so bright and glowy and positive all the time. If you can't tell, I'm a big fan. 😁
I bought gymnastics rings after seeing your earlier videos, and OMG does that movement work. Seriously, it's like 35 bucks for the wood ones (that i bought off of the recommendation you had) and it is so worth it. Blows up my chest and makes my abs burn too. I mean you are just planking the whole time. But thank you so much for the inspiration, I wish I woulda started doing this year's ago!
Pwn Zone Panda where did you get the rings?
VeganBravoFour * www.amazon.com/gp/aw/d/B01CLPLOH4/ref=mp_s_a_1_6?ie=UTF8&qid=1507923039&sr=8-6&pi=AC_SX236_SY340_FMwebp_QL65&keywords=wood+gymnastic+rings&dpPl=1&dpID=41UrBoPbmTL&ref=plSrch
These are the ones I got. Let me know what you think:D
I'm always excited to see you upload 😁
You,my man deserve way more subscribers!
Loving these videos! :)
Thanks so much for sharing this movement. I’m definitely going to have to try this next chest day, because the knuckle buster push ups you showed are fantastic, so I can’t imagine that you went wrong with these. I bet if you added a 2-3 second dead stop at the bottom of the movement, you could lengthen the amortization phase and take these to a whole new level. You’re on my top 5 list of favorite calisthenics channels. Keep up the incredible work.
Best channel on TH-cam; keep it up Derek!
Alex B i second that
Alex B I was spending to much time trying to follow a few ppl on youtube but after finding Derek, he’s basically the only person i need to follow and he’s a fellow Canadian!
Thanks I love the adjustable wooden rings that are easy to set up. U rock man
It's crazy how shredded you are man! Congrats! And thanks for being such a big inspiration for me to move towards more calisthenics and veganism!!
Hey Derek, I got some rings today to accompany my pull up bar. I've officially gone from powerlifting and meat eating, junk food consuming for 9 months with no apparent progress.. to jumping on the vegan/callisthenic Train!Thanks for continued inspiration
Love that creativity for exercise man!
Wow! I wanna try this now! It looks soo good! I just don’t have access to a gym or anywheres to even put rings as I live in a RV for work at the moment. Awesome short vid buddy!🌱💪
Richard Arsenault A tree?
Action Flaps it’s getting super cold here in northern Alberta but i also walked around the whole area i stay in and there’s not one tree i could use, There’s no big trees around here especially with decent branches. 👎
very cool! thanks for sharing! can you upload some of your back/shoulder workouts?
I have to get some of those bands and rings!
This is one of my favorites to do for chest, getting great results. I use the wooden gymnastic rings and do about 4-5 different variations for the chest depending on the day. The one you're doing, a typewriter version (one arm out switch), the diamond pushup version (rings closer together), and a wider version etc. Thanks for reaffirming how I feel about them, makes me feel better :)
Will try it for sure! Please make more videos like this!
I will! Thanks for the feedback!
Man its pretty cool being an anatomy and physiology student sometimes, with people like you as a living integration of lots of the things i have learnt :) i find enjoyment picking out the various muscles i have learnt in my studies so far like my favourite the serratus anterior (#nerdfest) and the intercostals (a nice compliment to the serratus anterior). Really love your channel, you are a huge inspiration to me as i feel like we have some common interests such as calisthenics, nutrition, and i am learning a lot from your videos while i move towards a vegan diet. I am interested to know how much training/course/degree you did to become a certified nutritionist, and how much you enjoy finding out about the body and how it works. Much respect all the way from New Zealand!!
love all your videos, keep up the great work!
Amazing definition !
Definitely my new favorite chest exercise. Thanks for sharing!
wow you should do more of these pump videos and detail the muscles used! that was insane chest pump dude! killer!
Trying this tomorrow morning! Thanks for sharing.
I will definitely try this. Never seen this exercise before 😀
This variation looks great. Have you seen the one FitnessFaq does, where you supinate your wrists inward as you press completing the rep in a hammer grip position. That one lights me up!
So cool - so cool that I’m now ordering gymnastic rings as we speak! 😁🤙🏼
Loving the videos as always
You are going to love them! I bring them on Vacation all the time.
I've been experimenting with the trx bands at the end of my last few chest workouts. Not really knowing what I was doing. I wasn't crossing my centerline like you are. I'm gonna give it shot today. Thanks for the tip!
Oh it will be good!
Love this! One of my fave chest exercises.
The movements with the rings are looking good 💪🏼
Hi Derek .
used to do this exercise a few years back
for more intense workout, try putting your feet on a Swiss ball , or a medicine ball, this will engage your core further.
then try single leg on ball once you master both feet.
Have fun
Mike
I’m gonna try this and put it in my weekly vlog! Thanks for the calisthenics tips Derek
Banana Nation can’t wait to see! Just subbed!
Dude I remember watching you for the first time like 8 months ago. For that little time I think you have huge progress, you look so much more ripped than before
I had to subscribe. I do no body weight chest stuff and have the hardest time with filling in my boob crack.. I was so sore on the inside after very shakily doing this. Nice!
Stoked for you Jon. Bring on the gains.
awesome def dude! awesome vid as always!!
Wouaw !!!!😵 You're so strong dude !!💪 Thx for the advice I'll try this ✌
Burning like hell. Nice one Derek. I did this exercise in the past but without crossing the arms.
Beast mode! Great exercise now I need to find somewhere to do it...
cool vid!
i'd love 2 see a calisthenics leg day workout from you! I don't have a gym, and never know what to do on leg day.
Striations are made in the kitchen 💪🏼🌱 Will try next gym session!
Haha you are totally right. Gotta give 'em hope though Lol.
You look amazing man!! Thanks for the tip.
I like to keep from mixing the two movements into one..so i love doing 3 sets of ring pushups(but still close the gap between the rings to the point they almost touch) and then do 3 sets of ring flyes and after these i usually go to my other push-day movements that usually consist of: ring dips , archer pushups, diamond pushups,tricep isolation pushups and straight bar dips! I usually go for 3 sets of 8-15 on everything! Plz let me know what you think of my routine! Also thanks for this amazing video, it'd be amazing to see more like this one or a "recommended routine" video!
Nice way to work out the chest, I should try this. Do you ever do exercises with those resistance elastic bands? If so, what kind and is there a video on that? Btw, nice music :P
Hey, Thanks for another awesome video! I saw you doing this movement at your house in a much older video, and I always knew that I wanted to try it! Great idea making a full video about it. I need to get some exercise rings and get cracking on this movement. Oh yeah, just wanted to let you know that I got my first muscle up a few weeks back and I accredit it to you buddy. Keep it up! :)
Luckily my gym has some TRX bands, will try it out next time I hit chest!
Man I wanna get some of these bands bro. I do dumbbell chest cross-overs to try and get that separation but this looks much much more effective 💪🏻 I always try to keep the range of motion in line with the fibers of the chest when doing the crossovers, seems to really give me that extra chest pump.
Ps. I’m still getting the notifications on your vids 👌🏻
Vigilant Vegan get the gymnastic rings over the band since it does everything the band does plus much more like muscle ups
So what bands do you guys recomend to get with the rings? I really like what he was using, had some reference lines on them.
Thank you.
Hey Derek, I'm glad I came across your videos. I recently lost 50 pounds going vegan over the span of about a year and still have about 40 more to lose. I want to gain muscle and have more lean body mass but I'm having trouble finding a reliable source that shows me how to build muscle on a vegan diet while still losing weight in a caloric deficit. I'm upping my protein intake to my ideal body weight to about 90 grams a day, not cutting my calories more than 20%, and eating 60% carbs, 20% fat and 20% protein. Will doing this give me the results I want?
I still have some issues with the ches fly on rings, maybe it's the fear of falling, but I'm definitely going to try that out
Get used to ring pushups first,quite soon ring flyes will be nothing!
Great Channel Dekka's! Been Watching It None Stop For Past Few Days lol. Find You Really Inspirational and Positive, Your Body Looks Amazing (not gay or anything!)
Not Sure How I'd Become Vegan, Just Not Sure If I Have The Discipline! But Been Thinking Of Maybe Buying Your Ebook Sometime.
Nice detail! Thank you
Hey Derek, could you please make a video or talk about hypopressive abs exercises?? I think many of your viewers would be interested :)
Greetings from Spain!!
looks like is working so I going to try it. thanks!!!
How many days per week do you train individual muscle groups? I know you are moving/working out just about daily. How often do you do chest/press days, back/pull days, etc per week?
This is ideal! Thanks bro!
Awesome! Ring exercises 👍🏽
Thanks for posting this! Keep it up
Thanks for the comment! Will do!
Thanks, really appreciate this tips.
I know theres alot begginers videos out there but, could make some sort of 3 level guide(begginer/intermediate/advanced) routine for people starting on calisthenics.
I know most of the exercise are pull ups, push ups and dips, but i would really apreciate a guide that i could follow atleast until i get to the 2/3 level.
Thanks again keep it up.
Derek, you keep killing bro. Your such an inspiration and have put me on a new path (lost 30 lbs). Wanted to ask what your thoughts are on CBD oils?
Great video very informative!
This is a very tough one, my man.
Gonna go try it 👍👍
Nice, will try it.
Hey Derek, Great videos as always!
Where did you get those shorts?
Definitely looks like a great movement! Bummer my gym doesn't have the correct gear for me to do that :(
Looks intense Derek I think I'd be screamin out lol! Going to try this if I get the chance!
Hi! First, thanks for the great video, it is amazing and I will definitely try this exercise next time I hit chest. I have a question, how do you stay so lean while eating so much? Is it your metabolism or maybe your vegan diet? Secondly, do you recommend combining calisthenics with weight training in order to gain maximum muscle growth? Thanks for the great videos and for the great advices!
This is what I do for chest, feet on the bench. I cant do bench press because everytime I get weight pushing down against my back my rib comes out of place. And that sucks!
Hey do you offer a workout plan? I'm 34, have lower back pain and a little shoulder pain, and tired of feeling old. Because I'm vegan (imo), I can look shredded super quick, but tend not to work out because I get injured. I guess I need to do more yoga :)
Great video!
Sir, where is my tricep workouts?BTW loved this video as always
2:42 what's that bulge near your sternum?
ring flies or fly like movements are the best. they smoke your chesticles!
that's how he knows how far to go down. when the bulge touch the ground, he knows to come back up
This is dope! Thanks for the tip and the videos. Here's a question. How can a skinny guy like me build muscle on a vegan diet with no protein powders. I want to eat real foods and still hit my calorie goals.
My man!
Hey Derek, I read some articles saying that iron from plants is harder to absorb. How much iron do we actually need to eat on a plant based diet? What is the best sources? thank you...
I thought it was a good workout and I'm looking forward to it.
With your elbows pointing out like that, doesn't this burden your shoulders ? shouldn't the elbows be more tucked in, like regular pushups ?
Hey Derek! I was wondering what your weights to cardio ratio is? how much cardio do you typically do in a day also do you split up your days i.e. cardio day, weight lifting, both, etc. Also! my fiance and I are huge fans and have seen all your videos. Please keep them coming!
awesome video!
You might be the most shredded vegan on the planet right lol can't wait to try this out, looks brutal!
Legend
Great exercise
Hi Derek! Is it necessary to eat after a workout? I often find I’m not hungry for several hours after a really tough workout even if I didn’t eat prior to the workout. Thanks!
Amy Limpinyakul for overall health and stuff I wouldn’t say it’s necessary. You do use a lot of glycogen stores during a workout so it is good to replace those as soon as you can. Also if you follow the anabolic window rule of getting in protein after a workout. You could be hindering gains, probably minimally at that though. Hope this helps!
NOTIFICATION SQUAD BACK AGAIN ! 💪
Djole Marinkovic welcome!
What about a lower outer chest workout?
What do you think about Draw my life video? Any chance you'll make one. Perhaps without the draw part, just talking? I think people would be interested in that, I am.
Be careful not to over engage your scaline muscles in your neck or you could end up with something like thoracic outlet syndrome. I noticed your left shoulder was particularly elevated after doing that movement. I understand that's a hard movement. Just be careful. That can sneak up on you if you don't conscientiously address it. Try relaxing those muscles as much as possible before during and after the movement...Also, generally, standard shoulder PT exercises can help strengthen your shoulder girdle and alleviate some of that scaline stress.
How much can one get down with a power tower? Trying to get a cheap and portable setup that doesn't consist of a closet full of random stuff.
Also, have you read any books by Ornish, McDougall, Esselstyn, Barnard, Greggor,...? What's your opinion of them and some of their recommendations?
Hey Derek,
How do you know you’re getting the correct amount of protein in the day? Do you count protein macros?
How do I take some of the stress off of my shoulders?
You are in unreal shape man. I honestly feel like a whole food vegan diet is cheating the system when it comes to staying lean, while eating as much as you want haha. I maintain about 10% body fat while eating as much as I want every single day. Vegan strong gains baby keep up the good work absolutely loving the channel right now
Tao of Blaine Absolutely man, feel bad for people still eating dead animals 'bulking' and gaining like 1 part muscle to 10 parts fat, then having to calorie restrict and feel like shit for weeks to start seeing abs. Genetics play a role for sure but just start eating plants guys it's lit af
Agreed.
Much better is a vegan keto one meal a day. Gaining muscles without effort.
Quand Même Interesting, what would a vegan keto meal look like for you?
Before I woke up I was paleo. I also did keto. This was a few years ago. Even though plant fats are not in and of themselves dangerous like animal fats, beware. Coconut oil and nuts/seeds were a goto even when I was paleo keto. Excessive plant fat intake will still likely lead to issues (over the long term) from a build up of fat in the blood and then hardening of the walls of your circulatory system. There is a reason why high carb low fat diets literally reverse heart disease and eventually makes you bullet proof to heart disease. Also one of the reasons why junk food vegans are still susceptible to the same illnesses as meat eaters. But, maybe you have great genes, who knows. I am not telling you what to do, or claiming this is what will happen. Your path is your own. Only you can decide what is best for you. Just follow your heart. Peace, and good luck brother :)
I only just started doing wide ring push ups today, which wasn't very stable, haha! I won't be able to get that good separation either as I have one of big gaps between my pecs, annoying but whatever.
Good one