Name: Playbook - Day 1 Training - BENCH / FLY PUMP
Uploaded: 2024-01-07T21:25:02.625Z
Duration: 90 min
Description: BENCH / FLY PUMP

Smitty 

Anthony Arredondo

Joshua

Cesar

Dashawn

Wyatt

Alexis

*Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

Sit on a 15-30 degree incline bench. Anything over 30 degrees works more shoulders. Hands slightly outside shoulder width. Stack your joints, hands/wrist over elbows. Inhale while bringing the bar down to your chest. Exhale when pressing up.

Barbell Incline Bench Press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Seated Chest fly machine

Lie flat on the bench, with your feet planted firmly on the ground. Keep your core tight, your butt on the bench, a slight arch in your lower back, and shoulders/upper back pinned to the bench. When lowering the bar to your chest, stack your joints. Hands/wrist over elbows keeping a straight line. Bring the bar down to your chest and press up. Inhale when coming down, exhale when pressing up

Barbell Bench Press

Standing in the center of the cable machine. Set cable handles to chest level. Have one handle in each hand, arms out to your side with a little bend in your elbows. Use your chest to bring both handles together in front of your chest and squeeze. Control the cable back to starting position.

Standing Cable Chest Fly

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat Dumbbell Bench Press

Lie flat on a bench holding the dumbbells in each hand with arms extended. When lowering the weight have a slight bend in your elbows and bring the dumbbells down to chest level. To avoid injury do not go past chest level. Use your chest to bring the dumbbells back to starting position and squeeze.

Dumbbell Fly on Flat Bench

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Bodyweight Diamond Push Up

BENCH / FLY PUMP

Paul

Mike

Chest & Triceps

That was a good one. Maybe favorite chest workout yet

Brogan Baker

Upper Chest

It was fire. Those 15 dips were NOT happening though. Lol

Carl

Mad chest pump ready to go !💪💪☝️

Chest Workout

Chest Variations

Chest Build

Solid chest/tricep pump! Did need little more chest but good pump and ab workout good finished

BENCH / FLY PUMP

Community

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