How 290lb BEAST Lifts TINY Weights To Get Huge (full push workout)

Introduction

In this tutorial, we will explore a full push workout demonstrated by Eric Janicki, focusing on how to effectively lift lighter weights to achieve significant muscle growth. This approach emphasizes proper technique and hypertrophy principles, making it suitable for individuals at various fitness levels.

Step 1: Incline Press

The incline press is a fundamental exercise for targeting the upper chest and shoulders. Follow these steps to perform it effectively:

1. Setup:

   • Use an incline bench set at a 30-45 degree angle.
   • Choose a weight that allows you to maintain good form throughout the set.

2. Execution:

   • Lie back on the bench with your feet flat on the floor.
   • Grip the barbell or dumbbells with your hands slightly wider than shoulder-width apart.
   • Lower the weights slowly to your upper chest while keeping your elbows at about a 45-degree angle.
   • Press the weights back up to the starting position, fully extending your arms.

3. Tips:

   • Focus on controlling the weight during the eccentric (lowering) phase.
   • Avoid locking out your elbows at the top to maintain tension on the muscles.

Step 2: Dumbbell Press

The dumbbell press is excellent for building strength and size in the chest and shoulders. Here’s how to do it:

1. Setup:

   • Select a pair of dumbbells that you can lift comfortably for multiple repetitions.

2. Execution:

   • Sit on a flat bench with a dumbbell in each hand at shoulder height.
   • Push the dumbbells upward until your arms are fully extended.
   • Lower the weights back to shoulder height, maintaining control.

3. Tips:

   • Keep your core engaged to stabilize your body.
   • Avoid arching your back excessively during the lift.

Step 3: Myo-Reps Pushdowns

Myo-reps are a technique designed to increase time under tension and maximize muscle fatigue. Here’s how to perform pushdowns with this method:

1. Setup:

   • Use a cable machine with a straight or rope attachment.

2. Execution:

   • Start with a weight that allows you to perform about 10-15 reps.
   • Perform a set of 10-15 pushdowns, then rest for 15-20 seconds.
   • After resting, perform 3-5 additional reps, resting again for 15-20 seconds after each mini-set.

3. Tips:

   • Focus on squeezing the triceps at the bottom of each rep.
   • Maintain a steady tempo to keep tension on the muscles.

Step 4: Dips

Dips are a compound movement that targets the chest, triceps, and shoulders. Follow these steps for an effective dip:

1. Setup:

   • Use parallel bars or a dip station.

2. Execution:

   • Grip the bars and lift yourself up, keeping your arms straight.
   • Lower your body by bending your elbows until your upper arms are parallel to the ground.
   • Push back up to the starting position.

3. Tips:

   • Lean slightly forward to emphasize the chest.
   • Keep your movements controlled to avoid shoulder strain.

Conclusion

This push workout, featuring incline presses, dumbbell presses, myo-reps pushdowns, and dips, demonstrates how lifting lighter weights with proper technique can lead to significant muscle growth. Focus on maintaining form, controlling the weights, and utilizing techniques like myo-reps to maximize your training effectiveness.

Consider incorporating these exercises into your routine, adjusting weights and repetitions based on your fitness level. For a more tailored approach, explore the RP Hypertrophy App for structured guidance.