Name: Playbook - Alexander Karpov - CHEST WORKOUT (size & functionality)
Uploaded: 2021-01-18T11:49:42.333Z
Duration: 45 min
Description: CHEST WORKOUT (size & functionality)

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

Nestor

Time to hit some chest 💪🏼 

I’ve got an amazing workout for you to improve chest and become a more athletic and functional individual 💫

Make sure to have a proper cable station at your hand in order to complete this workout! 

It should not take you longer than 40 min to complete this routine (including warmup time)

Start with mobility & abs routine. Then main chest exercises.

Do all movements consciously, don’t rush. Feel the working muscles. Be present in each rep, make your breathing your anchor in the NOW.

When you finish main training routine - jump in a cold shower for 3-5 min. It will help to recover tremendously 
———
enjoy the pump and please Tag me in your instagram posts , describe how you feel and what did you learn ! 💪🏼😊@alexander1official

I’d be happy to share your progress with my followers 👊🏼😜

Carefully get on the foam roller , start with 1 shoulder, then other side. Then slowly transition to chest.

Once you feel warmed up - bring the arms behind the head and rotate them towards behind the back.
Keep arms elevated as high as you can.

Couple minutes is enough!

Shoulders & chest foam rolling + shoulders mobility

An amazing functional , highly beneficial variation of a push-up.
It will warmup and mobilize all upper body
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Do it slowly. Do not rush. 
Just watch carefully how I execute it and try to emulate.
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2-3 sets of few reps is more than enough to get all benefits 👌🏼

Wave push-up

Get on the dip bar with both hands completely straight (elbows locked up)
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Begin raising straight legs (with toes pointing forward)
Raise legs to 90 degree angle.
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Slowly and controlled return them down.
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Exhale when you raise legs (during the concentric phase) and inhale on the way down (eccentric phase )
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Do as many reps as you can with perfect form

Straight leg raises on the dip bars

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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No need for heavy weight here, adjust it to have decent resistance but it should not make you struggle to keep form
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Reps indicated per each side in 1 set

Med. height cable unilateral chest press (with rotation)

Start with empty bar , warm up , then gradually increase weight after each set , so that the number of reps decreases set after set , last 2 sets perform heavy sets of 3-5 reps.
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Form :
Once on the bench, Retract the shoulders back slightly, then grab the bar. Slowly lower the bar towards top portion on the chest (close to neck). Then drive up directly from your elbows up with power and control.
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For some people it will be more comfortable to tuck the elbows slightly in. For me it’s not . So do it the way that makes it pain free and more comfortable for you.
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Full range of motion in all reps ! 
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As I mentioned, aim to increase weight after each set gradually

Incline bench barbell press 🔥

• Position the cable at the high of your shoulders

• grab a handle and stand sideways

• keep very wide stance and both legs just slightly bent (for balance)

• engage your core and begin crossing the working arm (high, towards the center of your body) . Keep the elbow looking back. Don’t rotate the upper body too much.

• focus on slow negatives and explosive positives

• exhale when you do the concentric phase and inhale on the way back (during the eccentric phase)
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Aim to increase weight after each set.
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Reps indicated per each side in 1 set

Mid. Height cable unilateral chest crossovers

CHEST WORKOUT (size & functionality)

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 💪🏼🤩🔥

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 🙏🏻🔥

CHEST WORKOUT (size & functionality)

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