Name: Playbook - Bryce Witmer - W1/D5 Chest and Back
Uploaded: 2022-06-15T13:51:22.496Z
Duration: 70 min
Description: W1/D5 Chest and Back

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

Barbell bench press

- Pull with a controlled motion toward you
- Engage you back as you pull

Single arm hammer strength high row

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

Incline bench (smith machine)

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Plate loaded machine lat pulldown

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

W1/D5 Chest and Back

More workouts from Bryce Witmer