Name: Playbook - Big Esa - MASS BUILDING CHEST WORKOUT
Uploaded: 2023-02-12T11:50:16.606Z
Duration: 100 min
Description: MASS BUILDING CHEST WORKOUT

A chest workout to not only build a strong chest, but increase chest mass also 💪🏾

Important Notes:
When there is a decrease in the amount of reps you should INCREASE the weight you’re lifting. Challenge yourself and exercise Progressive Overload.

- Grab resistance band of decent resistance and hold with palms facing towards ceiling and elbows tucked in
- Pull band away from body
- Return to starting position

Band external rotations

- Grab band just a bit more than shoulder length and position it below navel 
- Rotate arms until band is behind body 
- Return back to starting position

Band shoulder dislocates

Warm Up

[DROP SET ON THE FINAL SET. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 20% AND GO TO FAILURE]
- 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 flies [DROP SET]

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Pause for 2-3 seconds
- Press up engaging your chest

Pause bench press (2-3sec)

- Start by lying down with hands close together on the barbell & elbows tucked in
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Press the dumbbells up engaging your chest
- Lower the dumbbells to chest level

Dumbbell incline press

[DROP SET ON THE FINAL SET. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 50% AND GO TO FAILURE]
- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press [DROP SET]

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up