Name: Playbook - Day 1 Training - Chest Build
Uploaded: 2024-01-07T21:25:02.637Z
Duration: 90 min
Description: Chest Build

Smitty 

Anthony Arredondo

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

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Barbell Bench Press Close Grip

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

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

Flat Barbell Tricep Press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Straight Bar Tricep Pushdown

Chest Build

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 !💪💪☝️

Cesar

Chest Workout

Chest Variations

BENCH / FLY PUMP

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

Chest Build

Community

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