Name: Playbook - Derick Ansah - Chest, Back,Core
Uploaded: 2022-11-01T01:52:58.043Z
Duration: 40 min
Description: Chest, Back,Core

Keep in mind to progress as you go along in sets. So as the weight increase the reps will decrease.

DO YOUR BEST! KEEP UP THE PACE‼️ INCREASE THAT HEART RATE

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Lay on the decline bench with a plate directly above your face
- lift the weight while lifting your body off the bench
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- arch your  back, stick your chest out, shoulders back
- Pull the rope down to the bottom, keep your arm staright
- Engage your back as you pull down 
- Reverse the motion to return to the initial position reaching full extension

Standing rope pulldowns

- Get a good stretch 
- bring cable across body
- Alternating each side

Cable cross

- Begin lying supine on a decline bench with the dumbbells over your chest
- Lower the dumbbells down to chest level
- Press the dumbbells back up engaging your chest

Dumbbell decline bench press

- pull your body up from the front 
- keep your legs straight down 
- all the way down and up 
- add weights in between feet or wear a weighted vest to challenge yourself

Hanging pull ups

- Place your arms extended 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the bench
- add weights in between feet to challenge yourself as you progress

Chest, Back,Core

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