Name: Playbook - Alexander Karpov - Mega Chest workout 💪🏼🤩🔥
Uploaded: 2021-01-18T11:49:46.918Z
Duration: 55 min
Description: Mega Chest workout 💪🏼🤩🔥

Shrey

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 💪🏽

Willy

Henry

Zoltán Győri

Expect to experience an amazing chest pump, improve  shoulders mobility and become a more athletic individual 🙌🏼🤩

Start the working with mobility wort , then do abs routine. 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 
😉👍🏻

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

Lay on the Swiss ball on your stomach 

Grab a light bar or a resistance band!

Begin rotating it back and forth using full range of motion !

Focus on the breathing and conscious movements 🙌🏼

Swiss ball shoulders & spine mobility

Place a medicine ball or a dumbbell between the feet

Raise the knees towards the chest 

Keep constant tension in abs throughout the exercise

Roman chair (weighted) knee raises

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

Start with very 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 reps
-
Once on the bench, Retract the shoulders back slightly, drive up directly from your elbows up!
-
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.
-
Full range of motion in all reps ! 
-
Press up with power , slow down on the way back , during the eccentric phase!

Incline bench barbell press 🔥

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

I suggest to use kettlebells , but if can’t - use dumbbells 

Perform both movements without rest !

Then rest up to 3 min in between rounds

Grab 2 kettlebells and carefully lay on the swiss ball
(Pelvis slightly down, otherwise the weight of kettlebells will overweight you and you will fall)

Make sure to put both feet wide enough for stability 

When you perform flyes make sure to Keep Arms just slightly bent throughout the exercise 

Slow negatives and explosive positives 

Use full range of motion in each rep !

Start with light weight in 1st set and then gradually Increase weight after each set if it’s too easy !

Swiss ball kettlebell flyes

Grab 1 kettlebells and carefully lay on the swiss ball 
(Lower the Pelvis slightly down for balance , otherwise the weight of kettlebell will overweight you and you will fall)

Make sure to put both feet wide enough for sufficient stability !

Hold the kettlebell carefully (squeeze it hard from both sides)

Then begin the pressing movement with elbows tuck in 

Slow negatives and explosive positives 

Use full range of motion in each rep !

Use adequate weight (based on your personal fitness level)

Swiss ball (single kettlebell) close grip press

Swiss ball chest superset

Mega Chest workout 💪🏼🤩🔥

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

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!

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 🔥💪🏼😉

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 🙏🏻🔥

Mega Chest workout 💪🏼🤩🔥

Community

More workouts from Alexander Karpov