Name: Playbook - Bambi fitness fitness - W4/D3 Chest day
Uploaded: 2023-10-02T12:41:59.882Z
Duration: 60 min
Description: W4/D3 Chest day

W4/D3 chest day !
In today session  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

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up
- then perform 4 reps of mountain climber 
- then come down and perform a press up

Press up to mountain climber

- 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

To get into position, lay back and keep the weights close to your chest. 

Once you are in position, take a deep breath, crush the dumbbells together, then press them to lockout at the top.

Continue to push the dumbbells together while lowering them under control as far as comfortably possible.

Once the dumbbells touch your chest, push them back to the starting position

Incline Close grip dumbbell press

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

dumbbell fly

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

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

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

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