Name: Playbook - Alexander Karpov - Chest workout 💪🏼😎
Uploaded: 2021-01-18T11:49:21.820Z
Duration: 50 min
Description: 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

Are you ready for CHEST pump and your overall EVOLUTION as a conscious athlete?🔥

LETS GOO 💪🏼
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Start the workout with a quick dynamic mobility routine, followed by abs. 

And Only after that get to main chest 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 
😉👍🏻

Phenomenal movement to open up the chest and increase mobility and strengthen shoulder joints!

Take initial position: both hands on the floor and the  body in 1 relatively straight line

Begin opening up your chest through 1 side, go as far as you can without causing too much discomfort in shoulders.

Do the movements very slowly and controlled, follow the movement with conscious awareness! breathe deeply, feel the air filling up the rib cage and the entire body, making muscles loosened up, open up that rib cage fully , warm up shoulder joints !

As you did 1 side, switch arms and do the opposite one.

Perform 5 reps per side! 

Again, do movements slow , no need to rush whatsoever !

Chest mills (mobility/stretch)

If you don’t have a 🥥 at hand, grab a small fit ball 💪🏼😉

Start performing dynamic push-ups vigorously ...
rolling a ball or a coconut under your body , from one hand to the other.

Keep the core muscles tight while you doing it.

Once you have done 5 Reps on each arm or so , place both hand on a ball and perform few more reps , keeping the elbows tuck in and really squeezing the chest muscles 💪🏼

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3 rounds of 40-50 sec each

Fit ball or 🥥 pushups

Grab a small medicine ball

Get on the incline abs bench

Raise the upper body to upright position meanwhile raising the ball overhead with both arms !

Squeeze the abs at the top , then slowly return down 

Exhale as you go up (concentric phase ) and inhale on the way down (eccentric phase)

Incline bench upper body raises (for abs) with element of overhead ball raise.

Lay comfortably on the bench 

Retract the shoulders back (sort of squeeze them into the bench)

Arch the back just slightly

When you press Keep your elbows slightly tuck in (to secure shoulder joints)

Press directly up from the elbows

Exhale when you press up , and inhale on the way down!

Focus on slow negatives and explosive positives,
Consciously controlling the weight by the chest muscles!

Aim to increase weight after each set

Incline bench barbell press (outdoors)

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)

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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