Name: Playbook - Dylan Ferrier - Chest
Uploaded: 2022-10-05T19:26:59.689Z
Duration: 45 min
Description: Chest

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Stand where the cable is diagonally pulling back 
- Slight bend in the elbow in the stretched position 
- Push handle to your midline as you straighten your elbow
- Slightly bend the elbow as you bring it back to it’s stretched position

Single Arm Cable Fly

Chest 1

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Sit towards the end of the seat putting you more at an incline 
- Refrain from winging elbows out too intensely
- Roll your shoulders back lifting your chest up
- Press and retract with control

Neutral Grip Chest Press

Chest 2

- Lean forward to apply more tension on your chest
- Maintain control and stability
- I like to go slow at the bottom and feel the stretch

Dips leaning forward (Chest Focus)

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause with straight arms
- Think about squeezing your elbows together
- Slowly release back to starting position

Chest

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