Name: Playbook - Jerry Oloke - Chest - workout 1
Uploaded: 2023-10-20T14:10:25.938Z
Duration: 55 min
Description: Chest - workout 1

- 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

- From a flat bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Keeping shoulders back
- Place your left foot in front of your right foot
- Extend both arms out and back using your triceps

2 arm cable crossover extensions (left foot in front)

- Keeping shoulders back
- Place your right foot in front of your left foot
- Extend both arms out and back using your triceps