Name: Playbook - Alexander Karpov - Chest workout (new) 🔥
Uploaded: 2021-01-18T11:49:51.389Z
Duration: 45 min
Description: Chest workout (new) 🔥

Ready for an intense chest workout? 💪🏼😉

This intense upper body workout will help you to improve mobility in all body, especially in the spine and shoulders, also will help to increase strength in core and add quality muscles in your CHEST.


Train consciously, without rush. Be present.

Begin the workout with a mobility routine, breathe deeply , connect with your inner body 🙏🏻 

then perform abs routine, and only then go ahead with main workout exercises!

Perfect posture and form of each movement is always a priority.

Choose weight wisely ! Only conscious and controlled reps , aim to mentally establish impeccable mind-muscle connection , use full range of motion 👌🏼
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In general, 
Quality over quantity! No rush whatsoever. Do the workout at your own comfortable pace.

Also pay tremendous attention to your breathing! Exhale during concentric phase (aka positive) and inhale during the eccentric (negative phase) of each rep 

💪🏼😜 enjoy

A phenomenal mobility movement for spine and shoulders. A great way to warm up and prepare yourself for intense workout.

• Get on your knees, place both hands in front of you.
• make few deep conscious breaths into the diaphragm.
• begin curling the spine up and then bending it down, very slowly, feeling each vertebrae of the spine (starting from lumbar spine all the way to the neck)

Feel the deep stretch on all back and neck muscles.

Do this movement from 1-3 minutes nonstop. Until you feel more loose.

Cat-cow

Just slowly and consciously perform these simple rotational movements for neck , hips and all body in general.

A great way to get yourself ready for an awesome workout.

Body weight dynamic mobility / warmup flow

Get onto the Roman chair

Keep Shoulders stable, chest tall and neutral spine throughout the movement

Raise your straight legs high to create 45 degree angle.

Point your toes all the time (as an arrow)

Focus on explosive positives (way up), quick squeeze at the top of full contraction, followed by slow and controlled negative (movement on way down).

Exhale as you raise the legs and inhale on the way down 

It’s all about very conscious and controlled movements! Be present

Roman chair straight leg raises

Fundamental (Body weight) finisher movement!
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Keep elbows tuck in (looking back)
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When you dip down, lean the upper body slightly forward!
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Slow negatives, explosive but controlled positives!
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Do 3 sets of max reps with perfect form 👌🏼

Body weight dips

Phenomenal exercise for (mainly) triceps. Also it targets upper chest and shoulders 💪🏼

Grab 2 dumbbells

Lay on the incline bench 

Keep the elbows tuck in completely (close to the body), don’t flare them out.

As you press Keep the dumbbells touching one another , remaining the hands and wrists in neutral position!

Focus on slow negatives and explosive positives (for best mind-muscle connection)

Only fully controlled conscious movements 😉👌🏼

Aim to increase the weight after each set gradually

Incline bench neutral grip dumbbells press

EXECUTION:
• seat comfortably . Position legs wide for stability
• retract shoulder blades slightly back , keep arms slightly bent with  elbows looking sideways (that will help to engage chest Better!
• use slow eccentric (negatives) and more explosive concentric (positives) , followed by a 0.5-1 sec pause (full contraction)
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Aim to increase weight after each set 

_____

When training chest it’s very important to really establish great mind-muscle connection by maintaining perfect form and mental focus on pecks. Many people don’t get best results because they just mechanically go through the movement , unconsciously utilizing all other muscle groups !

Seated peck deck flyes

• Position both cables at the lowest point 
• keep arms slightly bent throughout the movement 
• shoulders retracted back 
• full range of motion 
• slow negatives and explosive positives 
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Keep the same weight in all sets

Low cable crossovers

Chest workout (new) 🔥

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 🙏🏻🔥

Chest workout (new) 🔥

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