Name: Playbook - Alexander Karpov - Blissful Chest workout 💪🏼😎
Uploaded: 2021-01-18T11:50:07.056Z
Duration: 40 min
Description: Blissful Chest workout 💪🏼😎

Are you ready for a blissful CHEST pump and overall ecstatic feeling after the workout?🔥

If so , LETS GOO 💪🏼🤩
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Start the workout with a quick but powerful dynamic mobility flow. 

During the workout...

Focus on slow conscious movements with full range of motion !

Adjust the weight in each exercise and intensity based on your personal fitness level !

Share with me your feedback once you completed this routine! Tag me in your instagram @alexander1official #shredded365

I’ll be happy to share your progress on my instagram 
😉👍🏻

Put your feet on the elevated surface, and get yourself in a push-up position (hands slightly wider than shoulders width). Get centered. Become aware of the entire body as you go through these movements... slowly.

Aim to mimic the 3 consecutive movements that I showcase here , (starting from a spinal curl , into side chest-opener, to the wave-push-up). Few repetitions for each

It’s also very useful to feel your breathing. Pair up each movement with 1 conscious breath.


90 sec or so for 1 round

Upper body power mobility flow

Perform a pushups while bringing the knee of 1 leg to the side (aim to almost touch the elbow with a knee), contracting the core

then in the 2nd push-up bring the opposite knee to the side as well.

Focus on breathing into the diaphragm (belly) and use full range of motion in each rep

Spider push-up

• position the feet on a bench, hands slightly wider than shoulders width
• then ask someone to put a plate on your upper back area
• Keep the shoulder blades slightly retracted 
• keep your spine in straight line (neutral) 
• keep the core tight 
• elbows slightly tuck in throughout the exercise 
• press up with power , lock out the elbows at the top of each rep , then slowly lower yourself down, controlling the weight with chest muscles 
• utilize full range of motion in each rep
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I suggest to do the 1st Set workout any additional weight, and then gradually increase weight after each set, so that you can only do 4-5 reps in the last 2 sets

Weighted pushups (with elevated feet)

Lay carefully on a Swiss ball

Grab a kettlebell in I hand

Position feet wide for balance ! 

Engage the core 

Begin fly movement slowly and controlled 

Keep the working arms just slightly bent throughout the exercise 

Inhale when you lower the arm (during the eccentric phase) and exhale when you cross the arm over (during concentric phase)

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Don’t take too heavy weight at first, try very light, feel the movement, let the body establish the neurological path and the motor pattern ! Then once you feel comfortable, you may increase the weight of the kettlebell !

Reps indicated per each side in 1 set

Swiss ball unilateral kettlebell fly

This movement perfectly hits all peck muscle, engages core, trains full body awareness. Which makes it a truly athletic and very functional practice🙌🏼
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EXECUTION:
• position the cable at medium height
• grab 1 handle
• keep wide stance with 1 leg in front and the other one behind for better stability
• get into semi-squat position.
• start pressing consciously , keep the elbow of the working side slightly tuck in (close to the body , especially in the initial position of each rep)
• press directly in front of you (from the elbow) as if you doing a punch , then slowly control (resist) the weight on the way back
• rotate the body forward in the same direction of the pressing arm, then turn the body back (watch carefully the video)
• exhale when you press and inhale on the way back (PROPER BREATHING IS CRUCIAL for max. Performance)
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You may Want to increase weight after each set!
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Reps indicated per each side in 1 set

Med. height cable unilateral chest press (with rotation)

Blissful Chest workout 💪🏼😎

Great.. pls update on my workout section ....thx

Shrey

Henry

Alexander great workout. I Truly enjoy these workouts. I used to workout as if I was missing out on something all the time. And I would end up overtraining. These workout are simple, hard but efficient!

Willy

Chest workout 💪🏼😎

Great workout Alexander. Hadn’t done low reps in a while on bench press. Always love that beginning warm ups💪🏽

POWER CHEST WORKOUT 💪🏼😎🔥

INTELLIGENT CHEST WORKOUT 💪🏼😉🙏🏻

Awesome Chest Workout. Thank you Alexander!!

Didn’t have a pec machine at equinox :(

CHEST WORKOUT 🔥💪🏼😉

Thanks for the chest workout Alexander! I’ve been replacing kettle bells with dumbbells as there aren’t too many different weights at my gym 💪🏽

Mega Chest workout 💪🏼🤩🔥

My pecks are on fire, you’re always uploading heat Alexander🔥💪🏼

Nestor

CHEST WORKOUT (size & functionality)

Alxander by far one of my favorite workouts and pump💪🏽. It was challenging to be engaged the whole time bc everything felt like it was trembling half way through. I see why of the MEGA on the name 😁

Jerome

Mega Chest workout 💪🏼

Challenging, yet felt like i need something more ! 
But loved the pump 🙏🏻🔥

Blissful Chest workout 💪🏼😎

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