Name: Playbook - Gareth Sapstead MSc CSCS - Chest-Focused Push 5/30
Uploaded: 2024-02-14T12:39:16.839Z
Duration: 65 min
Description: Chest-Focused Push 5/30

We’re going to start todays chest-focused workout with some rear delt flyes to open out the chest and “warm up the brakes”. This is followed by incline barbell presses, dumbbell Key presses, cable flyes, meadows dips superset yes with push-ups, and then overhead triceps at the end.

If no reverse pec deck then use cables. Using this to open out your chest and “warm up the brakes” before incline bench pressing.

Rear Delt Flyes

Increase weight from 12 to 10 to 8, then final set of 15 you’ll reduce the weight again (somewhere near your first set of 12)

Incline Bench Press

Key Press

High-Low Cable Flye

Or chest-focused dip.

Max reps with bodyweight. Superset with B

A) Meadows Dip

Max reps at bodyweight. 90’s rest then return to A

B) Push-Ups

Pick a weight you could get around 20 reps for. Do 12 reps, then rest 30’s then repeat. Aim is to complete 5 sets of 12. If you’re not able to complete more than 10 reps on any set then reduce the weight.