Name: Playbook - Bambi fitness fitness - W1/D1 Chest day
Uploaded: 2023-10-11T22:05:11.020Z
Duration: 70 min
Description: W1/D1 Chest day

Day 1 chest day 
In today workout we will  be targeting our chest !
Use warm up guide before you start to work out to activate muscles!

If you have any questions feel free to contact me through Direct message on instagram

- Start with your hands on a box
- Bend at the elbows to come down 
- Come down as slow as you can
-

Incline slow negative push ups

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the pad

dumbbell fly

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

extended (don't lock the elbows). 

Keep your head steady against the back support during this movement and your neck still. 

You should feel resistance against the horizontal push.

Pause briefly at full extension.
Bend your elbows and return to the starting position, breathing in during this recovery.

Chest press machine

Using one arm Keep your head steady against the back support during this movement and your neck still. 

You should feel resistance against the horizontal push.

Pause briefly at full extension.
Bend your elbows and return to the starting position, breathing in during this recovery.

Single chest press machine

Grip the bar with an overhand grip (palms facing away from you). 

Aim to keep your arms shoulder-width apart.

Keep your arms straight. Don’t bend your arms and stay relaxed.

Hang for the time period

Dead hang

Complete this circuit after your main workout

Stand with your knees slightly bent and your feet shoulder-width apart. 

Bend your knees and then jump up as high as you can, bringing your knees up towards your chest.

Knee tuck

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

W1/D1 Chest day

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