Name: Playbook - Diego Rivano - CHEST 3
Uploaded: 2022-03-16T19:57:13.508Z
Duration: 60 min
Description: CHEST 3

This chest workout is mainly focus on cable exercises to always keep tension over the muscle with a super set where we combine machine chew press and pull ups to finish.

- Start seated on an 90 degrees bench between the cables, hands just outside the chest
- Press your hands up engaging your chest
- Pause and let your arms return back to the starting position

Seated cable chest press

- Start seated on an incline bench between the cables, hands just outside the chest
- Press your hands up engaging your chest
- Pause and let your arms return back to the starting position

Incline cable chest press

- Lying flat on a bench using the rope on the cable machine
- Lower the rope over head as far as you can with a slight bend in the elbows
- Pull the rope back up to starting

Cable pullover

Execute the exercise number 1
 1. Chest press machine
Without rest
Execute the exercise number 2
2. Pull up

- sit down on the chest press machine. Select the weight you want to work with 
- grab the handle and full extend your arms slightly bend. 
- grasp the handles in a palm down grip. Lift your elbows so that your upper arms are parallel to the floor to the side of the torso. Push the handles forward and extended your arms; this is the starting position. 
- move the handles back towards you as to inhale.
- push the handles away from you as you flex your pecs. Hold the contraction for a second and move back to the starting position. 
- repeat for the number of reps in your set.

Chest press machine

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

CHEST 3

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