Name: Playbook - Alexander Karpov - Chest workout
Uploaded: 2021-01-18T11:49:49.301Z
Duration: 45 min
Description: Chest workout

Fantastic.  Took 2 days rest and was really able to be present with this..

Russell

Ready for a great chest workout guys ?💪🏼😉

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 

Tag me (alexander1official) in your posts on Instagram, share with me your progress!

💪🏼😜 enjoy

Simple yet effective mobility movement for spine and shoulders!

Perform a wave like spine curl back (starting from the neck to the lower back) , aim to make a “U” shape with your spine 

Roll the shoulder blades back as you curl backwards 

Do the movement very slowly and controlled, feel each vertebrae of your spine , breathe consciously, feel the air filling up the entire body, making muscles loosened up.

Perform 5-7 moves in a row (it should take about 1 min or so)

Spine curl (wave)

Great functional movement (to warm up all upper body) 

Place hands on the Swiss ball comfortably with palms slightly flared out

Position your feet with shoulders width width for balance

Engage the core 

perform push-up
Keeping the elbows slightly tuck in

Go into a pike position at the top, repeat the movement

Swiss ball pushups - into pikes

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

• position the feet on a bench and ask someone to put a plate on your upper back area!
• Keep the shoulder blades slightly retracted back !
• keep your spine in straight line (neutral) 
• flex all the core muscles, keep that tension all the time 
• elbows slightly tuck in slightly 
• press with power , then slow down on the way back down
• full range of motion in each rep
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Keep same weight in all sets

Weighted pushups (with elevated feet)

Perform a set of dips and then without rest proceed to unilateral cable crossovers 

Rest up to 3 min in between rounds

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

Keep tight core, spine neutral and shoulders back throughout the movement 

Keep the working arm just slightly bent during the exercise 

Aim to bring the hand towards the waistline (slightly higher than it actually)

You may want to place the resting hand on the working peck for best mind-muscle connection.

Focus on slow and controlled reps with full range of motion

(Reps indicated per each side)

High cable Unilateral chest crossover

Chest superset: dips into unilateral high cable crossovers

Grab 1 kettlebell with both hands carefully 

Lay on the incline bench 

Squeeze the kettle bell from both sides very strong, contract the chest fully 

Begin consciously move the weight

As you press, keep elbows tuck in throughout the movement 

Don’t keep the kettlebell over your face, keep it over the chest all the time (for safety purposes)

Focus on explosive positives (when you press up) and slow negatives (when you lower the weight down)

Aim to increase weight after each set slightly.

Incline bench single kettle bell press

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 🙏🏻🔥

Chest workout

Community

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