Name: Playbook - Gritty Soldier - MILITARY BUILD ~ Chest Day for Strength & Mass
Uploaded: 2026-05-26T19:54:11.286Z
Duration: 70 min
Description: MILITARY BUILD ~ Chest Day for Strength & Mass

Hope you wore a big enough shirt, because it’s about to get smaller…

- Pushups
- Dips
- Dumbbell Bench Press
- Incline Dumbbell Bench Press
- Barbell Bench Press
- Incline Dumbbell Fly
- Cable Tricep Pushdown
- Close Grip Bench Press
- Bench Dip
- Decline Pushups

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Stand tall, abs engaged and upper arms locked at your sides
- Press the V-bar down until your elbows are straight
- Bend the elbows to return to the starting position

V-bar tricep extension

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Place your hands on the front edge of the bench just outside 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 back to starting position

Bench dips

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

Bench Dips & Decline Pushup Superset

MILITARY BUILD ~ Chest Day for Strength & Mass

MILITARY ATHLETE-BASIC ~ Upper Body Strength & Sprints

MILITARY ATHLETE-INT ~ Upper Body Strength Under Fatigue

Atarva

The only comments I have are about the app. Your workouts are well programmed. The app really is clunky to navigate and the metrics to record are not always appropriate for the set/exercise. Navigating through supersets is problematic especially when your hands are shaking and you are winded

Scott Loughan

HYBRID WARRIOR I ~ Back & Biceps Strength

HYBRID WARRIOR II ~ Upper Power & Speed

BODYWEIGHT WARRIOR ~ Barrel Chested WOD

MILITARY PREPARATION ~ Upper Body Strength

David

Martin

💪 Chest & Tris Bro-Split Strength

Garrison

Ran out of time (father of a 7 month old lol) but as usual… a fantastic routine that’s GS!

MILITARY BUILD ~ Chest Day for Strength & Mass

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