How do I get into position for the X3 chest press to prevent the bands from slipping?
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- เผยแพร่เมื่อ 7 ก.พ. 2025
- The first step is connecting the bands to the X3 bar in the "doubled-over” format used for the chest press, deadlift, bent row, etc. Next, grab the band in the middle, so the bar is hanging parallel to the ground. Then, put your head and one shoulder through the opening between the band and the bar.
Now the bar should be at a 45 degree angle in front of you and one of your shoulders is now between the band and the bar. For that shoulder, situate the band so it wraps around your arm between the deltoid and tricep.
When it is securely in place, drop the band down on the other side of your body to get the band position on the other shoulder/tricep to match. You are now ready to do the X3 chest press with the band in the correct position, and by keeping constant tension, the band will not move during this exercise.
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This is Dr. J at his friendliest/happiest, of all the videos I've watched of his thus far.
The break down of the set up for chest press in that video was super helpful! After practicing it a few times this past week, I have it down to a T now, and it makes the set up part of the practice so much more efficient... and elegant! This said, I could not help chuckling at 1'52'' when Dr J lets go of the bar and it does not move an inch as he says "and I am ready to do it. It is seating right in position" This is definitely an advantage of having very broad shoulders and using the higher resistance black band! As a beginner, if I were to let go of that bar in that exact same spot (using the white band doubled over and wrapped once around each hook), it would not stay steady in place... it would fall and smack me right in the abs! Still, the video's steps for setting up have worked great for me. I just need to vigilantly hang on to that bar!
I use a " belt keeper " from a local Police supplies store. You can attach two together for the larger vands. It holds the bands together in the back.
Thank you for this video
I put the bands through a Bodylastics Resistance Band Sleeve. Instead of undoing the Velcro enclosure, I leave it closed and run a bent hanger down through it, hang the band(s) on the hooked end of the hanger, and pull it up through the sleeve. Then mount to the bar. Simple. I like simple.
Resistance band sleeve also helps tremendously!
Where do you gey them from
The criss-cross method is much better in every way. I found the video for it on the group page.
I put a hefty rubberband around the x3 band for bench
Do you think this will work for someone really petite? I'm just under 5' or would the bar be too wide? or any concerns re the X3 is appropriate for someone my height
X3 gets even better some yoga between exercises.
Recommend some yoga videos intermediate skill
so i got that however i think im doing the range of motion wrong because im not feeling it in my chest but it feels like im feeling more in my upper traps and shoulders. what am i doing wrong?
It's possible you are pushing with your shoulders. Practice doing the exercise with your back against a wall and making sure that your shoulders don't roll forward off the wall as you push the band out. Also make sure you are not shrugging your shoulders up during the exercise. Shoulders need to stay pretty neutral so you're really only pushing with arms/chest. For many people pecs are stronger than delts/traps, so it's possible that those will fatigue first for a while. Once they catch up you will still feel it a little in those muscle groups even if using great form, but if done correctly fatigue there shouldn't limit the rep count!
@@JaquishBiomedical i noticed this too - roll your wrists forward like you are accelerating on a motorcycle - have the top of your hands flat not angled - not sure why but this seems to work
i noticed this too - roll your wrists forward like you are accelerating on a motorcycle - have the top of your hands flat not angled - not sure why but this seems to work