Name: Playbook - Andrei Deiu - Chest
Uploaded: 2022-09-30T21:33:29.137Z
Duration: 45 min
Description: Chest

El-MORADO

Iosif Pap

Josue

Hussein

Mohit Chaudhary

Oscar

Iosif

Alin

Adrian

Nikhil

Alexandru

Laurentiu Dan

The cable exercise was confusing as to how it was set up. Wasn’t sure if it was supposed to be all three in a round or the three separate methods as each set.

Victoria

Rares Pasc

Wow that’s was a very good work out, thank you man

Mirko

Chest:
 
Superset 
- Pec deck chest fly
4 x 10-12 reps
- Push ups
4 x 12 reps

- Machine incline chest press 
4 x 8-12 reps

- DB hammer chest press (parallel grip)
3 x 10-12 reps

Superset 
- DB chest fly’s 
4 x 8-12 reps
- DB decline chest press
4 x 8-12

- 3 way cable flys
3 x 10-12 reps

- Pec deck chest fly 4 x 10-12 reps
- Push ups 4 x 12 reps

- Keep spine pressed against the machine and open your arms to the side 
- Pull your hands in together as you squeeze into your pecs 
- Open slowly and with control

Machine Pec Deck Chest Fly’s

- Start with feet together and hands directly under you shoulders 
- Elbows bend at a 45 degree angle as you lower your chest towards the ground 
- Keep your spine in neutral and your core engaged

Push Ups

Superset

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward and upward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Machine Incline Chest Press

- Lay down on bench with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

DB Hammer Chest Press

- DB chest fly’s 
4 x 8-12 reps
- DB decline chest press
4 x 8-12

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells outward to your sides, opening your chest
- Bring dumbbells back together squeezing your chest

DB Chest Fly’s

- Lie down on a decline bench with the dumbbells held in front of you at shoulder width
- The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- Breathe out, use your lower chest to push the dumbbells up
- Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly

DB Decline Chest Press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together from high to low position, mid chest position then low to high position, engaging your lower, mid and upper chest
- Pause at contraction and let your arms return back to the starting position between each 
(Low, Mid and High)

Chest

Community

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