Name: Playbook - Jess Guinan - 6/24 - Chest
Uploaded: 2022-10-30T17:00:03.982Z
Duration: 45 min
Description: 6/24 - Chest

1. DB Flat Bench Press (5x6, 1x12 - heavy for the sets with 6, drop to light weight for the 12 rep set)

2. Superset
- CC Cable Press (4x10)
- DB Flat Flyes (4x10)

3. Superset
- DB Incline Press (4x10)
- Pinch Plate Press (4x10)

- Sit on a bench with a dumbbell in each hand.
- Keeping your core tight, kick the dumbbells up with your knees and lay down on your back on the bench.
- Keep your core tight by bringing your belly button towards your spine - there should not be a gap between your lower back and the bench.
- Bring the dumbbells directly over your boobs/pecs.
- Keeping your core tight, bring the dumbbells down towards your chest. The dumbbells should hit just below your pecs/boobs, while your arms come down to a ninety degree - make sure to keep your forearms nice and straight!
- Keeping your core tight, bring the dumbbells back up.
- Once you are finished with your set, bring your knees up and place the dumbbells on your knees. Keeping your core tight, use the momentum of bringing your body forward to bring the dumbbells with.

Dumbbell flat bench press

- CC Cable Press (4x10)
- DB Flat Flyes (4x10)

- Kneel down a couple of feet in front of a cable machine and hold on to the handle attachment. 
- Brace your core and with a slight bend in your elbow, bring the cable across your chest. Your hand should be in line with your chest throughout the entire movement. Your torso should not be moving, and you should feel tension on the inside part of your pec. 
- Slowly return your hand back towards the cable machine, keeping a slight bend in your elbow and your core tight.  
- Repeat on the other side.

Cross chest cable press

- Sit on a bench with a dumbbell in each hand.
- Keeping your core tight, kick the dumbbells up with your knees and lay down on your back on the bench.
- Keep your core tight by bringing your belly button towards your spine - there should not be a gap between your lower back and the bench.
- Bring the dumbbells directly over your sternum. The dumbbells should be touching, and your palms should be facing each other.
- With a slight bend in your arms, bring your arms out to your side. The dumbbells should arc over your chest the entire time.
- Once you feel a slight stretch in your chest, bring the dumbbells back up, gently touching them together and squeezing your chest together.
- Once you are finished with your set, bring your knees up and place the dumbbells on your knees. Keeping your core tight, use the momentum of bringing your body forward to bring the dumbbells with.

Flat bench flyes

CC Press/DB Flyes

- DB Incline Press (4x10)
- Pinch Plate Press (4x10)

- Use an incline bench or set up an adjustable bench by moving the backrest up one notch and moving the seat up all of the way. Hold a dumbbell in each hand. 
- Keeping your core tight, kick the dumbbells up with your knees and lay down on the inclined bench. 
- Keep your core tight by bringing your belly button towards your spine - there should not be a gap between your lower back and the bench. 
- Bring the dumbbells directly over your boobs/pecs. 
- Keeping your core tight, bring the dumbbells down towards your chest. Your arms come down to a ninety degree - make sure to keep your forearms nice and straight - your elbows should be slightly inward. 
- Keeping your core tight, bring the dumbbells back up arcing over your chest.

Dumbbell incline bench press

- Grab a plate and squeeze it together with your palms.
- Bring the plate to the middle of your chest, with your fingers pointing away from you.
- Stand up straight and brace your core.
- Extend your arms straight in front of you.
- Bring your arms back in towards the middle of your chest.