Name: Playbook - Andrei Deiu - Chest
Uploaded: 2022-09-30T21:33:29.176Z
Duration: 45 min
Description: Chest

El-MORADO

Christian

- 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

WARM UP: Push Ups

- Keep spine flush on an incline bench 
- Place hands a little wider than shoulder width 
- Press barbell up towards the ceiling as you squeeze into your pecs 
- Keep core engaged

Barbell Incline Chest Press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable Chest Fly’s

- Lie down on a flat 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 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 (Ideally, lowering the weight should take about twice as long as pressing it)

DB Flat Chest Press

Left Arm Only Flat Chest Press

Right Arm Only Flat Chest Press

Both Arms Flat Chest Press

SUPERSET

- 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)

- 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

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