Name: Playbook - Alexander Karpov - Power Chest & Core workout ✋🏼🤚
Uploaded: 2021-01-18T11:45:05.347Z
Duration: 50 min
Description: Power Chest & Core workout ✋🏼🤚

Gym time , tribe 💪🏼😎

Begin the session with centering yourself, becoming aware of your breathing, the sensations in the body, the sounds , colors, objects around you. Warm up well, gradually ease into the weights lifting experience.

. Move consciously, no rush, feel yourself, feel that tension in muscles.

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🙌🏼 get it

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 centered and go for it !
Alternate a high jumping squat with a full push-up. Few reps, then go into hopping , dynamic side push-ups , then again into jumps , and finish off with side jumping squats! 

Wow. 45-50 sec. of madness per round 🔥 2-3 rounds

High intensity , dynamic warmup 🔥

Grab an ab wheel

Put a comfortable pad underneath your knees

Begin doing rollouts focusing on constant tension in all core , aim to crunch it at the top mentally creating a “U” shape , then slowly extend your self forward. Keep Shoulders tight all the time

Control the movement with core consciously

Inhale as you extend the body forward and Exhale fully when you roll back up !

Kneeled ab wheel rollouts

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

Incline bench barbell press 🔥

A remarkable combo movement for chest 🔥🙌🏼

Grab 2 dumbbells (I suggest to pick weight that you usually pick for flyes exercise
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Perform this exercise in an alternating manner : 1 rep for press followed by 1 rep of fly.
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• When you perform neutral grip press, make sure to keep elbows completely tuck in.
Controlled reps with full range of motion, focus on slow negatives and explosive positives!
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• When you perform fly movement, keep arms slightly bent all the time. Elbows pointing down (looking towards the floor)
Controlled movements with full range of motion, also focus on slow negatives and explosive positives!
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Aim to increase weight after each set (keep it challenging but make sure you don’t sacrifice form)

Flat bench dumbbells (neutral) grip press into fly

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

Power Chest & Core 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 🙏🏻🔥

Power Chest & Core workout ✋🏼🤚

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