Name: Playbook - Jake Dean - Chest (high volume)
Uploaded: 2022-11-29T17:27:45.335Z
Duration: 45 min
Description: Chest (high volume)

This chest day will incorporate high reps and lighter weight to help build a baseline strength level before we start to incorporate heavier weights. Try to increase weight after each set.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

Complete both exercises back to back, rest once both exercises have been completed.

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth

Dumbbell alt. ISO flat bench press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

Superset

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Chest (high volume)

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