Name: Playbook - Jess Guinan - 7/22 - Chest
Uploaded: 2022-10-30T17:00:04.004Z
Duration: 60 min
Description: 7/22 - Chest

1. DB Flat Bench Press (4x8, 1x12 - drop to light weight for the 12 rep set)

2. DB Incline Press (4x10)

3. Superset
- Push Ups (4x10)
- DB Flat Flyes (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

- 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

REGULAR:
- Get on your hands and knees, with your hands slightly wider than your torso, and lined up with your chest.
- Extend your legs back so that you are balanced on your hands and toes.
- Keeping your core tight, bend your elbows and lower yourself to the floor. Your chest should be between your hands.
- Do not let your hips droop - your torso and hips should be level and sturdy.
- When your chest is close to the ground, push yourself up - your torso and hips should still be level, and your core should still be braced.


REGRESSION:
- Get on your hands and knees, with your hands slightly wider than your torso, and lined up with your chest.
- Bring your hips forward and engage your core.
- Keeping your core tight, bend your elbows and lower yourself to the floor. Your chest should be between your hands. Do not arch your back.
- When your chest is close to the ground, push yourself up - your core should still be braced.

Push up

- 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.