Name: Playbook - Dylan Ferrier - W1/D2 Chest
Uploaded: 2023-03-20T05:14:18.850Z
Duration: 60 min
Description: W1/D2 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

- Hinge forward
- Back straight
- Elbow pattern should feel like a chest fly on the machine, meaning push your elbows straight at the bottom of the movement and slowly/slightly bend them at the top

Bent over 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

- 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

W1/D2 Chest

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