Name: Playbook - Fit By Fousey - Titans Chest Blast
Uploaded: 2023-06-21T21:32:20.914Z
Duration: 60 min
Description: Titans Chest Blast

Juan

Easily one of the best chest workouts I’ve ever done. High rep volume got me a really nice pump.

Isaiah barrett

This workout is CHALLENGING. You will be tested by doing a ton of reps per exercise! Don’t be afraid, you got this! This workout can be switched with any of the chest workouts on the current plan you are on. Will give you a chance to keep things fresh and keep testing yourself! Best of luck TITAN!

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

Dumbbell Bench Press

- Start by lying on an incline bench with the barbell directly above you
- Bring your elbows in slightly 
- Lower the barbell down until the bar touches your chest 
- Press the bar up, engaging your chest

Incline Bench Press

- Start in a high plank position with your hands just outside the shoulders 
- Bend at the elbows to lower your chest toward the floor
- Keep your core tight as you come down 
- Extend your arms, engaging your chest as you press yourself back up to starting position

Push Up

- Lay down on bench with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

Close Grip Dumbbell Press

1. Set Up:
    * Adjust the height of the cable pulleys on a cable machine to a high position.
    * Attach the D-handles or stirrup handles to the pulleys.
    * Stand in the middle of the cable machine with your feet shoulder-width apart and a slight bend in your knees.
    * Grab the handles with an overhand grip (palms facing down).

2. Starting Position:
    * Step forward, creating tension on the cables, and lean forward slightly while maintaining an upright posture.
    * Extend your arms out to your sides, keeping them slightly bent. This is your starting position.

3. Execution:
    * Keeping a slight bend in your elbows, exhale and slowly bring your arms forward and together in front of you.
    * Focus on using your chest muscles to bring your hands together, rather than your shoulders or arms.
    * Squeeze your chest muscles at the peak of the movement for a second or two to maximize the contraction.
    * Inhale and reverse the movement, slowly returning your arms back to the starting position.
    * Repeat the exercise for the desired number of repetitions.

High Cable Fly

- Start seated and place your hands on the front edge of the bench just outside the hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms, engaging your triceps, pressing yourself back up to starting position

Dips

- Start in a high plank position with your feet on an elevated surface 
- Bend at the elbows to lower your chest toward the floor
- Extend your elbows, pressing yourself back up to starting position

Titans Chest Blast

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