Coach Shawn 80/20 Fit

UPPER CHEST & CHEST WORKOUT 🔥

Building a full, shelf-like chest requires prioritizing upper pec development with incline movements and maximizing the deep stretch. Add this targeted chest routine to your push day split:

Incline Dumbbell Fly: 4 sets x 10–12 reps
Focus: Isolates the clavicular (upper) chest fibers while providing a deep, loaded stretch at the bottom of the movement.
Dumbbell Pullover: 4 sets x 10–12 reps
Focus: Expands the ribcage, targets the serratus, and heavily stretches the chest and upper torso through a full overhead arc.
Incline Dumbbell Press: 4 sets x 8–12 reps
Focus: Primary heavy compound movement for building upper chest mass, clavicular head thickness, and front delt pressing power.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
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I’ve seen way too many people do some wild things with their hands man, then go straight to touching dumbbells, machines, and benches like it’s cool! Bruhhh! That’s why I wipe down everything before I use it.

And in my studio I don’t play no games either. Every piece of equipment gets sanitized after each clients session. I maintain a clean workout environment and clean energy.

Yawl stay safe out there! Don’t assume the last person cleaned up behind themselves. Protect your peace and your health.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less... Comment “READY” and I’ll help you do that.

BUILD 3D SHOULDERS WITH THIS DUMBBELL ROUTINE 🚀

Spamming basic presses will not give you wide, capped shoulders. You need to hit all three deltoid heads (front, side, and rear), to build complete 3D upper body width.

Here is the complete dumbbell shoulder routine shown in the video:
Front Delts (Anterior): Seated Dumbbell Press & Seated Dumbbell Front Raises. Keep your core locked and control the movement to force maximal tension onto the front head.
Side Delts (Lateral): Seated Dumbbell Lateral Raises. Lead with your elbows and avoid swinging momentum to carve out real shoulder width.
Rear Delts (Posterior): Bent-Over / Seated Rear Delt Flyes. Lean forward, keep your chest low, and drive your elbows outward to target the back of the shoulder.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
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FIX YOUR PLANK FORM (STOP MAKING THESE MISTAKES) 🛑

Holding a plank for minutes means nothing if poor form shifts all the tension off your core and onto your joints. Fix these four common mistakes to lock in maximum abdominal activation:

Forearm & Hand Alignment: Do not flare or collapse your hands inward. Keep your forearms parallel and aligned directly forward with elbows stacked under your shoulders.
Neutral Neck Position: Stop cranking your neck up or dropping your chin to your chest. Keep your gaze down toward the floor to align your cervical spine with your back.
Elbow Width: Avoid letting your elbows flare out wide. Keep them directly in line with your shoulders to stabilize the shoulder girdle and recruit the core.
Hips & Pelvic Tilt: Do not let your lower back sag into hyperextension. Engage your glutes, tilt your pelvis slightly, and hold a solid, straight line from shoulders to heels.
Upper Back Tension: Avoid collapsing between your shoulder blades. Push the floor away actively to engage your serratus anterior and create full upper-body stability.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
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BENCH PRESS CHECKLIST (FIX YOUR SETUP & FORM) 🛑

Lifting heavy without dialing in your setup puts unnecessary stress on your shoulders and leaks pressing power. Fix these key cues for maximum chest recruitment and joint safety:

Eye Alignment: Lie on the bench so your eyes look directly beneath the bar before unracking. Unracking from too far forward strains the shoulders, while sitting too far back causes the bar to hit the pins.
Natural Back Arch: Set a solid, controlled arch in your mid-to-lower back rather than an exaggerated lumbar hyperextension or lying completely flat.
Neutral Wrists: Keep your wrists stacked directly over your forearms. Avoid bending your wrists backward under the weight, which bleeds power and causes joint pain.
Shoulder Retraction & Depression: Pull your shoulder blades down and pinch them back into the pad. Setting a stable base protects the rotator cuff and isolates the pecs.
Bar Path Arc: Lower the bar in a controlled, slight diagonal arc toward your lower chest/sternum, then press back up and slightly back toward your eye line rather than moving in a strict vertical line.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
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Textbook push-up form says go all the way down, all the way up. Full range, locked out at the top. And yeah, that’s clean… but if you’re trying to build your chest, that ain’t always the move.

When you lock out at the top, you shift the tension to your triceps. But if you stay in that sweet spot (just breaking mid-range), and hit pulse reps the chest stays under constant pressure. That stress generates hella growth!

It’s not about doing it by the book… it’s about doing what works. You want activation, not just movement. 💪🏾🔥
Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less... Comment “GOALS” and I’ll help you do that.

WIDE GRIP VS CLOSE GRIP BARBELL ROWS 🏋️‍♂️

Small tweaks in hand placement completely shift muscle activation on your back days. Here is how to use both variations to build complete back thickness and detail:

Wide-Grip Barbell Row
Target Area: Upper back, rear delts, rhomboids, and upper lats.
Ex*****on: Hands set wider than shoulder-width. Pulling higher toward the lower chest forces your shoulder blades to retract heavily, packing on upper back density.

Bent-Over Barbell Row (Medium / Close Grip)
Target Area: Lower lats and mid-back thickness.
Ex*****on: Hands set at or inside shoulder-width. Pulling lower toward the belly button allows elbows to stay tucked close to the torso, driving deep engagement into the lats.

Underhand Row (Supinated Grip)
Target Area: Lower lats and biceps.
Ex*****on: Palms facing up with a shoulder-width grip. This angle pulls your elbows directly alongside your body, giving you a greater stretch at the bottom and maximum contraction in the lower lats.

Mastering these variations ensures balanced back growth from top to bottom.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...

Comment “READY” and I’ll help you do that.

BUILD A WIDE & THICK V-TAPER BACK 🏋️‍♂️

To build a complete back, you need a balance of vertical pulls for width and horizontal rows for mid-back thickness. Incorporate this targeted routine into your workout split:

Lat Pulldown: 4 sets x 8–12 reps
Focus: Standard vertical pull targeting the lats to build upper back width.
Behind Head Pulldown: 4 sets x 8–12 reps
Focus: Targets the upper lats, teres major, and upper back for extra width.
Dumbbell Row: 4 sets x 8–12 reps
Focus: Unilateral horizontal pulling to add mid-back density and lat thickness.
Straight Arm Lat Pulldown: 4 sets x 8–12 reps
Focus: Isolates the lats through a sweeping motion without heavy bicep involvement.

Fellas, if you’re If you actually want to change your body long term and start seeing great results in 30 days or less...
Comment “HELP” and I’ll help you do that.
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Trainer Coach Results AtlFitness Nutrition BodyTransformation Exercise mensfitness