Name: Playbook - Andres Tovar - CHEST & BACK PUMP
Uploaded: 2022-03-29T18:03:50.249Z
Duration: 45 min
Description: CHEST & BACK PUMP

You will perform: 
- Compound movements
- Bodyweight Exercises 
- Time under tension

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- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- (Superset this exercise with “pull up “)

Push up

- Overhand grip on the bar
- Hands slightly further than shoulder-width apart
- Stick your chest out
- Pull and drive your elbows towards your hips
- Focus on controlling the eccentric motion

Pull Up

- Begin on an incline bench with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest
- Fly + Press = 1rep

Dumbbell incline chest fly to press

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
- Keep dumbbells together and go overhead
- Fly + Pullover = 1rep

Dumbbell chest fly (flat) + Pullover

- Start with your palms facing you
- Press the dumbbells rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Chest Press

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position
- (Superset this exercise with the “bent over reverse fly to row“)

Chest fly machine

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Use light weight and quick reps
- Reverse fly + Row = 1 rep

Dumbbell bent over reverse flies to row

- Lean forward to apply more tension on your chest
- Maintain control and stability

CHEST & BACK PUMP

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