Name: Playbook - Dan Rockwell - Chest 2
Uploaded: 2021-12-28T02:18:51.772Z
Duration: 60 min
Description: Chest 2

- Pec deck flys 3 x 12
- Dumbbell Flat Press 4 x 8-10
- Flat bench press SS w/ flat Dumbbell Fly 4 x 8,12
- Standing cable flys 4 x 12
- Plate squeeze 3 x 20

- 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 and to back for a deep stretch

Pec deck flies

-Slight arch in back but keep butt on bench (flex erectors throughout movement)
-Lower dumbbells lower than your chest

Flat dumbbell press

-Grip the bar a little more than shoulder width apart
-Bring the bar down to your mid chest (touch chest)
-Push the bar straight up engaging your chest

Flat bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest (go for deep stretch here)
- Bring dumbbells back together squeezing your chest (when chest stops activating start lowering again, you don’t have to go all the way up)

Dumbbell chest fly (flat)

Superset

- Bring cables directly in front of chest
- Palms towards each other

Standing cable flys

-Two 5-10lbs dumbbells is all you need
- Focus on really pressing plate together and flexing chest throughout movement

Chest 2

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