Name: Playbook - Gareth Sapstead - Chest-Dominant Push
Uploaded: 2022-05-25T14:49:43.855Z
Duration: 65 min
Description: Chest-Dominant Push

A little scapula activation to start, to get your shoulder blades moving and ready for pressing. Reverse grip bench presses, dumbbell work, machines, then a little triceps and shoulders at the end. Try this if you’re trying to build sone upper body muscle.

Set yourself a little more to one side of the bench to allow your shoulder blade to maximally roll around your rib cage (shoulder drops towards floor). Just 2 moderately challenging sets each arm.

1-Arm Rolling Scap Row

Reverse Grip Bench Press

Use an approximate 30 degree incline bench.

Low Incline DB Chest Press

1a) Chest Press Machine

If too hard using a band then go with bodyweight alone. As many reps as possible aiming for around 8-15. Rest then return back to 1a

1b) Banded Push-Ups

Using the “power” method here where elbows touch the floor. Never dumbbells. Touch elbows lightly, do not bounce. Use the band to help with tension at the top of the flye.

Chest-Dominant Push

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