Name: Playbook - Day 1 Training - CHEST DAY
Uploaded: 2024-01-07T21:25:02.547Z
Duration: 90 min
Description: CHEST DAY

Cesar

Wyatt

*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

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

- 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

Adjust the bench to a 30-45-degree incline angle. Sit on the end of the bench and place both dumbbells on your thighs in the starting position. Then, kick both dumbbells back and hold them in a neutral position on each side of your head. Now, press the dumbbells up and turn your wrists inward (Reverse grip) while contracting your chest muscles. Exhale during this portion of the exercise. Then, slowly lower the dumbbells back down and turn your wrists slightly back outward until the dumbbells are in a neutral position.

Incline Dumbbell Reverse grip bench

- Start seated on a lateral chest press machine 
- Press your hands out engaging your chest
- Pause and let your arms return back to the starting position

Seated lateral chest press

'- 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

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

CHEST DAY

Paul

Joshua

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

Smitty 

Anthony Arredondo

Chest Build

BENCH / FLY PUMP

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

CHEST DAY

Community

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