Name: Playbook - Andrei Deiu - Chest
Uploaded: 2022-09-30T21:33:29.183Z
Duration: 45 min
Description: Chest

El-MORADO

- 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)

3-way Cable Chest Fly’s (Low/Mid/High)

- Keep your spine flush on the bench 
- Place hands a little wider than shoulder width 
- Bend at the elbows and lower the barbell towards your chest
- Lengthen the arms and squeeze into your pecs

Barbell Chest Press

- Grasp the handle and maintain a neutral wrist position with your working arm
- Push the handle outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position
- Complete desired reps then repeat on the opposite side

Machine Single Arm Incline Chest Press

- Lay down on an incline 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 Close/Parallel Grip Incline Chest Press

- 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 (Until Failure)

Superset

- Lean forward to engage lower chest
- Support your bodyweight in an upright position, arms straight, hands gripping the parallel bars/dip station
- Lower your body by bending at the elbows
- Keep your shoulders down and elbows close to your sides 
- Press your body back up to starting position so that your arms are nearly straight but not quite locked out

Chest

Community

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