Name: Playbook - Isaac Wilkie - Chest Isolation workout
Uploaded: 2023-03-27T22:43:30.250Z
Duration: 35 min
Description: Chest Isolation workout

The chest workout for those days your chasing a filthy pump. Run through this isolation chest workout to build size and gain definition

Tips:
- Start by lying down with the barbell directly above you
- Keep head, back and buttocks flat on the bench and feet firm on the ground 
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest 
- Focus on full range of movement 

Muscles used: 
- Pectorals major 
- Pectoral minor 
- Triceps

Barbell bench press

Tips:
- 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
- Squeeze and hold at the top

Muscles Used:
- Pectorals major 
- Pectorals minor 
- Triceps 
- Anterior deltoid

Dumbbell incline bench press

Tips: 
- Start by standing tall, feet planted firm and cables gripped in each hand 
- Take a step forward and drive cables directly down in front of you 
- Lower the weight and slow down the movement 
- Squeeze and hold at the bottom 

Muscles used: 
- Pectorals major 
- Pectorals minor 
- Anterior deltoid 
- Latissimus dorsi

High to low cable chest flys

Tips: 
- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Muscles used: 
-  Pectorals major

Cable chest flies

Tips: 
- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Muscles used: 
- Pectorals major 
- Anterior deltoid 
- Bicep brachii (short head)

Chest Isolation workout

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