Name: Playbook - Brad Jackson - Gym Chest Workout
Uploaded: 2022-05-07T14:38:32.688Z
Duration: 60 min
Description: Gym Chest Workout

Workout summary
- BB Bench Press
- Incline DB Bench Press
- DB Alternating Hold Bench Press
- DB Pull Over with Decline Cable Flys (superset)
- Push Ups

1. Start by lying down with the barbell directly above your eyes and feet in the ground

2. Set your grip up approximately a thumb length from the edge of the knurl (grip), curling your thumbs under once in position

3. Squeeze shoulder blades and bring heels towards your Glutes to create a lower back arch

4. Extend elbows to unrack the bar and position above shoulders

5. Bring your elbows in slightly 

6. Lower down towards the bottom of your chest until the bar touches your chest 

7. Press up engaging your chest and fully extending through elbows

Barbell Bench Press

1. Set up a bench to approx 20-45 degrees

2. Lay back and set dumbbells up around high chest point, just above nipple height

3. Keep elbows at approx 45 degrees from side of body to prevent shoulder injury

4. Press dumbbells up to above chest, completely extending elbows and directing weights in line with elbow.

5. Lower dumbbells down to the chest keeping wrists neutral

6. Straighten elbows and press back up

Incline DB Chest Press

1. Begin by lying supine on a flat bench with dumbbells above your chest

2. Slowly lower one dumbbell to chest level whilst holding the other extended above

3. Hold one dumbbell in the top/extended position while you press and lower the opposite dumbbell working back and forth

Dumbbell Alt. Hold Bench Press

1. Hold dumbbell in both hands above shoulders whilst supinated on bench.

2. Slowly lower the dumbbell behind your head whilst keeping elbows slightly locked out.

3. Return to starting position and squeeze your chest.

DB Pull Over

1. Set the anchors of the cable machine at a high position, just above shoulder height

2. Using handle attachments, step forward into a split stance to place tension through the cable

3. With elbows bent to just outside 90 degrees, lean forward and push through to full extension

4. Control the weight back to starting position

Decline Cable Flys

Superset

1. Start with your hands just outside the shoulders and feet placed slightly inside shoulder width. 

2. To make this exercise easier, drop your knees to the ground whilst maintaining a straight back.

2. Bend at the elbows to come down, bringing your chest approximately 1-2” off the ground/surface

3. Keep your core tight as you come down, maintaining a straight line from your heels to your shoulders.

4. Extend your arms engaging your chest as you come up

Gym Chest Workout

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