Name: Playbook - Gareth Sapstead MSc CSCS - Chest | Light Shoulders & Tri’s
Uploaded: 2024-02-14T12:38:04.352Z
Duration: 60 min
Description: Chest | Light Shoulders & Tri’s

Shit fucked me up good! Been needing some upper body workout and this was just perfect! Smooth and simple to apply! Thanks 
- @1989flow

Kevin Marquez

Starting out with heavy floor presses with a slow eccentric tempo, followed by dumbbell incline presses and lighter shoulders and triceps work. Use this as a shoulders-friendly workout that’ll still allow you to go heavy.

Do a handful of ramp sets to warm-up followed by 4 x 5 working sets.

4 seconds lower, brief pause at the bottom, then 1 second to lift.

Maintain tension throughout. As your elbows touch the floor aim for no more that 50% of the weight to be “lost” through the floor.

Stay tight and don’t let your elbows flare.

Barbell Floor Press (slow eccentric)

Use an approximate 30 degree incline bench.

Start with a neutral grip at the bottom where palms are facing towards each other. As you press then switch to a palms-down (probated) grip at the top also allowing your elbows to turn out a little.

Lower down in 2-3 seconds, no pause, lift in 1 second.

Pronating Grip Incline DB Press

From a half-kneeling position place your back knee on a foam pad for comfort and to level-up your hips a little.

Keep your elbow tucked into your side abs do not allow your arm to flare out as you press.

Notice the angle of the press. Do not lean in and take press more overhead towards the end. Keep the angles.

Landmine Shoulder Press

Mechanical Drop-Set (MDS): Start with a narrow grip on the bar and a weight you can achieve around 10 reps with. 

1) Perform 8 reps with the Barrie grip to start 

2) Switch to a medium grip and do another 5-7

3) Switch to a wide grip and do another 3-5

That’s one set. You’ll repeat this x3

Lean back against a bench or wall if it’s more comfortable for your back.

BB Front Raise MDS

Notice the angle of my feet and facing slightly away from the cable. You want it so load is maximised as your delts are stretched (what your arm is fully across your body)

Use a hammer/neutral grip for a little medial delt activation alongside posterior, or you could use a palms-down grip for more posterior bias.

The cable should be level with your shoulders.

2 sets each arm. Add an extra set if you have the time.

Rear Delt Flye Variation

If you don’t have access to a board press (or BenchBlock like I’m using) then you may limit how far you lower down. Aim for around 2-4 inches above your chest, or just below your sticking point.

Keep your elbows tucked. Use a narrow but not overly-narrow grip (about aligned with your collar bone) and focus on triceps.

Chest | Light Shoulders & Tri’s

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