쉐도잉 연습: You Hate Your Saggy Chest (HERE'S HOW TO FIX IT!) - 영상으로 영어 말하기 배우기

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So you're having trouble and your chest just won't grow.

Well, I can relate, because actually, I never really had the greatest chest, and even to this day, it's not the best, but it certainly has come a long way.

And the reason why is because I figured out what I was doing wrong, and I want to share that reason with you here today.

But I do have to ask you a couple questions.

And the first one is, are you even bench pressing?

You see, this foundational exercise has to be a part of your program

if you want to give it a fair shot and give your chest the best chance to grow.

And if you haven't done the exercise consistently for at least the last year and a half, you really can't answer that question just yet.

But if you have and you're still not where you want to be, well then we need to ask the next question.

And that is, are you supplementing?

And I'm not talking about what you're putting in your body.

I'm talking about what else you're doing in your chest workout.

Because obviously the bench press alone is not cutting it.

And when you're struggling to build bigger pecs, it's because you just don't have good activation capabilities of your chest.

Oftentimes it's the delts that dominate the movements you're doing.

So what I encourage you to do is find exercises that can actually help you to adduct the arm across the chest.

Because when we can train the chest to become more active, to engage it on all the exercises we do, well, that's when the growth starts to happen.

If we don't have access to a cable machine, then we would do something like a floor fly with dumbbells.

Again, I like the floor fly

because we don't run into the same vulnerability to the shoulder that we do with the unsupported bench fly.

But if you're doing some version of these adduction exercises and your chest still won't grow, well, at that time, we've got to look in the mirror.

What's wrong, Jesse?

I'm looking in the mirror and I don't really like what I see.

Don't be hard on yourself.

Look, you're getting some gains there.

But he can actually help us explain what's going on.

When you're talking about the inability to grow a bigger chest, at some point, you have to look at your genetics.

Now, before you go and start hating on mom and dad, hear me out.

What we're talking about is just simply how much chest muscle can you grow?

Because no matter how much Jesse tries or myself, we're never going to look like Larry Wheels.

Come to think of it, not many people will look like Larry Wheels.

But we have to look at the skeleton to understand why that is.

Different skeletons are going to have different genetic potential to add muscle.

If your clavicles are only this long, you're not going to find this type of skeleton in a guy like Larry Wheels

because his are likely to be a lot broader, a lot longer.

And as they get longer, you have a lot more room for chest muscle to attach to.

So, when you have a smaller frame and a smaller skeleton, you're genetically going to be limited to the overall size of your chest.

But before you use that as an excuse, understand that every single chest can look good if properly trained.

Now, granted, it may not be as ridiculously full as Larry's, but you can still optimize what you have.

A good lower pec line, good middle chest definition, and of course, that upper chest ridge.

But in order to do this, we're going to have some things that you're going to want to make sure you're definitely doing in your workouts.

And it starts just simply accepting the fact that, yeah, maybe you have a little bit of genetically compromised pecs here, but it doesn't mean there's nothing that you can do.

As a matter of fact, if you learn to compartmentalize your training, well, that's where the gains come true, because you can look back at that bench press and just let it be a strength exercise.

All right, we talked about how maybe the delts were helping you to push

that bar off your chest and gave you good strength hurdles, but it still wasn't growing your chest.

So instead, what I want you to do is simply change what you do.

Lighten the weights, slow down the pace, and learn to let the muscle you're actually trying to grow do the work.

And one of my favorite ways to do that is right here at a bench press.

If I just activate the chest at the beginning of every repetition, it makes a difference.

Instead of just having the goal of being to get the dumbbells out over my chest, I want to make sure my chest is what initiates the upper portion of the rep every single time.

You can see that by pausing at the bottom of the rep, it gives me that opportunity to focus just a little bit on the chest, initiating the rep and keeping those shoulders back.

I could do the same thing with a dip.

We know the dip's a great lower chest builder, but how are you pushing up?

Are you rounding your shoulders on every rep?

Not only is that dangerous, but it's actually, again, letting the shoulders do all the work.

Instead, remember here, the goal is making the chest do all the work.

And we do that by slowing down the pace

and initiating with the chest out of the bottom of every single rep of the dip.

And one of my favorite ways to make the pecs take over if you have access is with a cable bench press.

Again, you're not forgoing the regular bench press.

That's a solid staple of your workout because you're using it to build your strength.

But this exercise is being used to activate the pecs.

And this is amazing at doing that because it changes the angle of push.

Instead of pushing straight up and down as you would with either a barbell or dumbbells, that slight outward orientation of the cables forces your pecs to activate more again towards

that adduction line of resistance that makes this much more effective at instantly engaging that muscle that you can't grow right now.

And then finally, if you have no access to equipment, you still want to see the benefits here, a push-up.

And the best way to do this, guys, again, slow down the cadence.

I can cut down whatever rep count you're doing right now by simply making you go slower.

But the real key lies in getting that sternum up on every repetition.

Feel as

if you're lifting it up as you squeeze your body off the floor rather than just simply pushing yourself off the floor.

When you change the way you do the exercises you're you're doing, guys, the effect is entirely different.

And when the effect is changed and the activation of the pecs is increased, that's where the real gains start.

Now, if it's your lower chest that's giving you a problem, you know, some of that sagginess, you're going to want to make sure you watch this video here, our lower chest solution.

And if it's your upper chest that just won't stand at attention, you're going to want to watch the upper chest solution here.

You're looking for a full program, guys.

They're all available at athleanx.com.

If you haven't done so, make sure you click subscribe and turn on notifications so you never miss a new video when we put one out.

See you soon.

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이 레슨의 어휘와 말하기 포인트

이 B2 수준 말하기 레슨은 영상 “You Hate Your Saggy Chest”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: chest, exercise, pec, bench, grow. 이 영상에는 섀도잉할 문장 79개와 단어 1316개가 있습니다. 말하는 구간의 길이는 5:14입니다. 화자는 분당 약 251단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 단어의 86%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.

이 영상의 핵심 어휘

영상에서 가장 어려운 단어 15개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
skeleton 명사	/ˈskɛlətən/	해골, 골격
workout 명사	/ˈwɝk.aʊ̯t/	운동
repetition 명사	/ˌɹɛp.əˈtɪʃ.ən/	되풀이, 반복
barbell 명사	/ˈbɑɹˌbɛl/	역기, 바벨
clavicle 명사	/ˈklæv.ɪk.əl/	쇄골, 빗장뼈
hurdle 명사	/ˈhɝd(ə)l/	허들, 장해
lighten 동사	/ˈlaɪ.tn̩/	덜어주다
staple 명사	/ˈsteɪ.pəl/	스테이플
vulnerability 명사	/ˌvʌln(ə)ɹəˈbɪlɪti/	취약성
attach 동사	/əˈtæt͡ʃ/	첨부하다, 붙이다
genetics 명사	/dʒəˈnɛt.ɪks/	유전학
builder 명사	/ˈbɪl.dəɹ/	건축업자, 건설자
dominate 동사	/ˈdɑ.məˌneɪt/	지배(支配)하다
notification 명사	/ˌnoʊtɪfɪˈkeɪʃn̩/	통지
squeeze 동사	/skwiːz/	짜다

따라 말해 볼 만한 문장

영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:

Look, you're getting some gains there.
Are you rounding your shoulders on every rep?
You're looking for a full program, guys.

주의할 발음

화자는 you're, don't, I'm 같은 축약형과 약화된 형태를 45번 사용합니다. 들리는 대로 짧게 발음하세요.

“sh”와 “zh” 소리: initiate /ɪˈnɪʃ.i.eɪt/, adduction /əˈdʌk.ʃn̩/, repetition /ˌɹɛp.əˈtɪʃ.ən/, activation /ˌæktəˈveɪʃən/, foundational /faʊnˈdeɪ.ʃə.nəl/
긴 단어 — 강세 위치에 주의: initiate /ɪˈnɪʃ.i.eɪt/, repetition /ˌɹɛp.əˈtɪʃ.ən/, genetically /d͡ʒəˈneɾɪkli/, activation /ˌæktəˈveɪʃən/, compartmentalize /kəmˌpɑɹtˈmɛntəlˌaɪz/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: foundational /faʊnˈdeɪ.ʃə.nəl/, oftentimes /ˈɔf.ənˌtaɪmz/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/
/v/ — ㅂ(/b/)과 구별하기: activate /ˈæktɪˌveɪt/, activation /ˌæktəˈveɪʃən/, clavicle /ˈklæv.ɪk.əl/, vulnerability /ˌvʌln(ə)ɹəˈbɪlɪti/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: compartmentalize /kəmˌpɑɹtˈmɛntəlˌaɪz/, oftentimes /ˈɔf.ənˌtaɪmz/, optimize /ˈɑptɪmaɪz/, squeeze /skwiːz/, pause /pɔːz/

이 영상으로 연습하는 방법

먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
0.75배속으로 한 문장씩 섀도잉을 시작하고, 익숙해지면 보통 속도로 돌아갑니다.
자신의 목소리를 녹음해 원본과 비교하고, skeleton, workout, repetition 같은 단어에 특히 주의합니다.

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.

섀도잉 방법: 단계별 전체 가이드 읽기 →

쉐도잉 연습: You Hate Your Saggy Chest (HERE'S HOW TO FIX IT!) - 영상으로 영어 말하기 배우기

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