Name: Playbook - Blair Epstein - Chest and Back
Uploaded: 2024-01-06T13:34:05.232Z
Duration: 45 min
Description: Chest and Back

- Start by lying down with the barbell directly above you
- Slight arch in your lower back, sticking your chest out 
- Grip is outside of your shoulders  
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench 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 flies

- Chin and chest up 
- Wide grip 
- Focus on pulling with your lats not your biceps or wrists, squeeze at the top and slowly lower back down

Assisted Wide Grip Pull-Ups

Superset 1

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

Superset 2

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Start in a push up position, wrists below shoulders
- Lower chest down to the ground
- Press off the ground sending your elbows back
- Drop to knees to modify 
- I would rather you drop to your knees to get your chest closer to the ground than do half a push up on your toes (:

Push ups

Superset 3

- Back flat and core engaged 
- Pulling with your back and squeezing at the top 
- Slowly lowering the bar back down and repeat

Chest and Back

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