Name: Playbook - Adam Swanson - Chest/Forearms
Uploaded: 2023-05-07T17:44:42.887Z
Duration: 65 min
Description: Chest/Forearms

Keri

07/05/22

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*Hold the 1st rep of every set for 5 seconds at the bottom in the stretch.*

*Notice the 25lbs plate under the bench to create a very slight decline.*

- Plant your feet.
- Squeeze your glutes.
- Retract your shoulder blades into the bench.

Decline DB Bench Press (SEE NOTES)

*Pause for 5 seconds in the stretch position on the first rep of every set.*

- Don’t let the bar “bounce” off of your chest. Stop 1-2 inches before your chest.
- Total control both ways.
- Keep tension on your chest throughout.

Incline Smith Machine Bench Press (SEE NOTES)

- Start with DB’s pressed together on your chest.
- Press straight up, performing a hex press.
- Slowly drop the DB’s out to the side, performing a DB Fly.
- Drive the DB’s back up to the top and together and then drop down to where you started.

DB Hex Press Fly

*Drop the last set. 8 drop 8. Get rid of the foam roller on the drop.*

- Add the foam roller between your blades to increase the range of motion and free up your scapula during this movement. Feels great.
- Pause for 1 second in the stretch. Squeeze for 2 seconds.
- Keep your shoulders pinned back during this movement and make sure your chest is doing ALL the work.

Seated Cable Fly (w/ Foam Roller Between Shoulder Blades)

- Go Until Fail. 
- Don’t let your hips sink.

Banded Push-Up (Feet Up On Box)

- Go until fail.
- Don’t let your hips sink.

Banded Push-Up (Feet On Floor)

Push-Ups (Feet On Box)

- Go until fail.
- Don’t let hips sink.

Push-Up (Feet On Ground)

Push Up Mechanical Drop Set!🔥

- Hold the squeeze for 1-2 seconds at the top.
- Allow the bar to slowly rolling down into your finger tips.
- Roll the bar all the way back up into a full contraction in the forearms.

Behind Back Barbell Forearm Curls

- Sit near the end of a bench and allow your wrists to hang off the end.
- Hold the squeeze for 1-2 seconds at the top.
- Allow the bar to slowly rolling down into your finger tips.
- Roll the bar all the way back up into a full contraction in the forearms.

Chest/Forearms

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