Name: Playbook - Alexander Karpov - New Chest workout 💪🏼
Uploaded: 2021-01-18T11:49:16.955Z
Duration: 45 min
Description: New Chest workout 💪🏼

Challenging, yet felt like i need something more ! 
But loved the pump 🙏🏻🔥

Kawal Jeet

Time to hit some chest pals 💪🏼😆

It should not take you longer than 45 min to complete this routine (including warmup time)

Begin the workout with mobility routine, followed by abs and only after that get to chest !

Do all movements consciously, don’t rush. Feel the working muscles.

Tag me in your instagram posts @alexander1official

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

A mega effective movement to bullet proof your entire body and warmup for a great intense workout session !

it will help to mobilize the spine , hips and shoulders!  By doing it with your hands on some elevated object like a sofa or bench or a big tire (as I did here) you will gain some extra range of motion and the curvature of the body will be significantly larger !
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Focus on slow and controlled wave- like movement starting from the neck to lumbar spine, consciously follow the curve with your awareness, accompany that smooth motion with conscious deep breathing.

Elevated arms “Cat-cow” streatch

Grab a band with underhand grip

Bring both hands in front of you , then begin opening the chest by bringing both hands wide apart from each other (keep elbows high and looking down)

Expand the arms so that the band touches your chest 

Almost lean back to get a really nice stretch in pecks.

Do 10-20 reps per set 

Repeat 2-3 sets

Resistance band chest stretch & shoulders mobility

Very demanding but absolutely mega effective movement for strong and shredded core 🙌🏼

Hand strong on the pull-up bar

Without swinging and momentum , raise completely straight legs so that the toes touch the bar

Slowly and with full control return the legs down.

(If you can’t do it with straight legs it’s ok. Just raise the knees in the same motion pattern)

Hanging Straight legs raises (toes to the bar)

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

• position the feet on a bench comfortably and get in the initial position with both hands wide apart, 
• 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 👌🏼
• keep elbows slightly tuck in
• focus on slow negatives (way down) and explosive positives (way up) in each rep
• full range of motion in each rep is essential for maximum muscle activation and development
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P.S. I suggest to do at least 1-2 sets without any additional weight first , in order to warmup well

Weights pushups with elevated feet

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

Keep the spine straight and shoulders back throughout reps

Keep arms slightly bent throughout the movement 

Perform 1 rep crossing the arms towards the waistline and then 1 rep in front of you (very high at the level of your eyes)

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

Aim to increase weight after each set 👌🏼

High cable chest flyes (with
alternating angle of the movement)

New 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 😁

New Chest workout 💪🏼

Community

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