Name: Playbook - Brad Jackson - Upper Chest Workout
Uploaded: 2022-05-08T06:30:53.592Z
Duration: 45 min
Description: Upper Chest Workout

This workout puts focus on the clavicle head of your pectoralis muscles.

Workout Summary:
- Incline BB Bench Press
- Landmine Chest Press
- DB Alt. Incline Bench Press with DB pullover (superset)
- Machine Chest Press with Decline cable flys (superset)

1. Hands should be slightly outside shoulder width 

2. Lower the bar to the chest actively stretching your chest muscles 

3. Press the bar upward by extending your elbows and keeping at approx 45 degrees from body

Incline Bench Press

1. Kneel with a slight hip flexion holding a barbell landmine in on your chest

2. Keep elbows tucked, drive the barbell up above head to fill elbow extension

3. Squeeze your chest and slowly return to starting position

Landmine Chest Press

1. Begin by lying supine on an incline 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. Incline 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

Superset

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

1. Set handles to a comfortable position. I suggest approximately a few inches off your chest if you suffer from shoulder pain or impingements.

2. Maintain back position on seat padding, handles set to approximately nipple height.

2. Keep elbows slightly lower than shoulder height, push through the handles and extend through your elbows.

3. Return to starting position.

Upper Chest Workout

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