Davis Diley

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1️⃣ Arms out = Whole chest & less shoulders (Regardless of bench angle) 2️⃣ Arms in = More upper chest & shoulders (Regardless of bench angle, but it’s better for upper chest if done on an incline) 3️⃣ DB Pullover = Low chest fibers + Triceps long head + rear deltoids (No, not lats) Lats work on the bottom half range of motion - when your arms are at about forehead height down to when your upper arm is parallel to your torso. DB pullover works the top half range of motion. 🚨 My new 1 on 1 coaching launches today! Fill out the form in my Bio to meet with my team and we will make sure you reach your fitness goals🚨 Hope this helps ✊🏼 -Davis Train with me on my App for free 📲 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 ••• 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | @ASRV ••• 𝗚𝘆𝗺 𝗘𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 | @REP FITNESS EQUIPMENT ••• #chest #dumbbellworkout #bodybuilding #bodybuildingmotivation #upperbodyworkout

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The real secret to thickening up the clavicular pec fibers is the ARM PATH you use, not the angle of the bench. On presses and flys, keep your arms tucked closer to your sides. The more you flare your arms out, the less upper pec–focused the movement becomes, even if you’re on an incline bench. To further optimize the upper pecs, you want the hardest part of the rep to occur when the arms are roughly 40°–90° in front of the body. That’s exactly why we use incline benches for incline presses and flys. They make that specific range harder compared to laying flat. Now get in there and get those pecs growing with this upper pec fly. Hope this helped. Please like and share ✊🏼 Big love, Davis Train with me on my App for free 📲 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 𝗚𝗲𝘁 𝗺𝘆 𝗖𝗼𝗼𝗸𝗯𝗼𝗼𝗸 𝟱𝟬% 𝗡𝗢𝗪! 🍔 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 ••• 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | @ASRV ••• 𝗚𝘆𝗺 𝗘𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 | @REP FITNESS EQUIPMENT ••• RYSE Supps | 15% off “Davis” ••• #chestworkout #chestday #upperchest #bodybuilding #bodybuildingtips

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It’s important to note a few things: 1️⃣ Regional muscle growth is in fact a thing. How dramatic of a visual difference it will make, who knows 🤷‍♂️ But it has been demonstrated in studies. You can look them up yourself. 2️⃣ There’s a lot of crossover between certain exercises shown (like with stiff leg deadlifts and RDL’s) the main difference is level of emphasis on what muscle is working the hardest 3️⃣ That leg extension/curl bench attachment I’m using is REP Fitness’s newest piece and MAN it feels like a commercial machine. I’m so impressed with this thing Big love, Davis Train with me on my App for free 📲 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 𝗚𝗲𝘁 𝗺𝘆 𝗖𝗼𝗼𝗸𝗯𝗼𝗼𝗸 𝟱𝟬% 𝗡𝗢𝗪! 🍔 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 ••• 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | @ASRV ••• 𝗚𝘆𝗺 𝗘𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 | @REP FITNESS EQUIPMENT #bodybuildingps | 15% off “Davis” ••• #legday #legworkout #bodybuilding #bodybuildingtips

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The key principle here is WHERE the resistance is hardest within the range of motion. The lats produce the greatest downward force in the BOTTOM half of the movement - about when your hands travel below forehead level. That’s why we want the cable to create a near-90° angle with your arms somewhere in that bottom zone. This ensures the hardest portion of the exercise directly overlaps with the lats strongest and most active range. On the other hand, if you make the TOP of the range the hardest (like in a dumbbell pullover) you shift tension away from the lats to the pecs, long head of the triceps, and believe it or not, the rear delts. For lat-pullovers, a standing variation simply isn’t the best choice. You’re forced to use so much core and full-body stabilization just to maintain your position that you can’t load the lats anywhere near as effectively as you could… We want maximum stability with minimal global muscle involvement so the lats receive the highest possible percentage of the work. That’s why the bench-supported cable setup is the superior choice, even if dragging a bench over is a huge pain in the arse….. which it is…. I know 😩 But the gains are worth it my friends Hope this helps 👍🏼 Train with me on my App for free 📲 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 𝗚𝗲𝘁 𝗺𝘆 𝗖𝗼𝗼𝗸𝗯𝗼𝗼𝗸 𝟱𝟬% 𝗡𝗢𝗪! 🍔 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 ••• 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | @ASRV ••• 𝗚𝘆𝗺 𝗘𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 | @REP FITNESS EQUIPMENT ••• #lats #backday #backworkout #bodybuilding #bodybuildingtips

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I remember when one felt impossible 🤝 Build a physique you’re proud of. Train with me on my app, MYLIFT — free for 7 days. Link in bio. #pullups #pulluptraining #bodybuilding #strengthtraining #fitnesstips

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Here’s the truth… A lot of the size will come from the training you’re already doing (curls, rows, deadlifts). But adding these exercises has made a noticeable difference for me, and I’m sure they can for you. I recommend 2 hard sets 2x per week for flexors, extensors, and *potentially* reverse curls. That’s it. You do not need more. I highly recommend you try the behind-the-back strap extension. Picked it up from @ben_yanes — it’s absolute S tier. So good that I put it in all of my programs in my training app. Start your program FREE 📱 App in bio. #bodybuildingtips #forearms #forearmworkout #fitness #gym

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Your muscles don’t know what exercise you’re doing. They only know one thing: Where your arm is moving. That tells you what will grow. Forget the exercise name. Just look at the arm path: -Arms tucked at your sides → Upper pec -Arms flared out → Entire pec -Arms up, coming down → Lower pec -Arms in front, pressing up → Front delt + upper pec -Arms flared out, pressing up → Front + side delt Your arm path dictates where the tension goes, and THAT dictates what you’re actually training. Stop choosing exercises by name, and choose them by arm path. Quick shoutout to @GMWD official for the V8 4-in-1 Press Machine I’m using here. Been loving this thing in my home gym, especially having this many pressing angles in one machine. ••• #chestworkout #shoulderworkout #bodybuilding #bodybuildingtips #bodybuildingmotivation

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How to Squat ⬇️ Know the following ⬇️ • This is a High Bar Squat (more quad dominant) • Set the bar at chest height in the rack • Knees traveling over toes is fine • Heel elevation varies (But generally is 0.5-1”) • Inhale & hold your air - gradually release as you near the top 1/2, or so, on the way up • When unracking, Your goal is to take as few steps as possible to get into position. (2 steps back, then small adjustments to your individual squat stance) • The hips sliding slightly back will be more fluid moving into the squat - it’s usually not paused. Some do not teach this, but I’ve found it very useful Hope this helps. Love y’all 𝗧𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗺𝗲 𝗼𝗻 𝗺𝘆 𝗔𝗽𝗽 📲 𝟳-𝗗𝗮𝘆𝘀 𝗙𝗿𝗲𝗲 || 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 ••• #squats #legday #bodybuilding #bodybuildingtips

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Enjoy the gains ❤️ Get my App for free 📲 Link in Bio for all of my best programs to skyrocket your muscle mass. My goal is to make this the best damn app in the fitness industry. Try it out. ••• #biceps #armworkout #bodybuilding #bodybuildingtips #bodybuildingmotivation

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Some ideas for you 🤔 ask me any questions in the comments 𝗧𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗺𝗲 𝗼𝗻 𝗺𝘆 𝗔𝗽𝗽 📲 𝟳-𝗗𝗮𝘆𝘀 𝗙𝗿𝗲𝗲 | $𝟴.𝟵𝟵/𝗺𝗼 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗕𝗮𝘀𝗲𝗱 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝘀 | 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 ••• 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜 𝘄𝗲𝗮𝗿 @ASRV ••• #bodybuilding #backworkout #gym #upperbodyworkout #bodybuildingmotivation

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The Cable Fly ⬇️ Know the following ⬇️ - This will grow the entire Pec Major without targeting the front delts (when compared to a chest press) - Keep the shoulders held down, but allow them to move naturally forward and backward - Keep the cable in line with your wrists, elbows, and shoulders - Arm path 👉🏼 the more you angle your arms downward by your sides, the more you’ll train the upper pec - Standing Fly can be a viable option, but it’s not the best. It limits how much weight you can do because it requires your entire body to balance/fight against the weight. If you can, use a bench Hope this helps 👍🏼 Train with me on my App for free 📲 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 𝗚𝗲𝘁 𝗺𝘆 𝗖𝗼𝗼𝗸𝗯𝗼𝗼𝗸 𝟱𝟬% 𝗡𝗢𝗪! 🍔 𝗟𝗶𝗻𝗸 𝗶𝗻 𝗕𝗶𝗼 ••• 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | @ASRV ••• 𝗚𝘆𝗺 𝗘𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 | @REP FITNESS EQUIPMENT ••• #chest #chestworkout #bodybuilding #bodybuildingtips #gym