Name: Playbook - Jey Fitness ⚡️ - Chest v1.
Uploaded: 2023-06-29T18:18:34.435Z
Duration: 60 min
Description: Chest v1.

Before I knew it I was complete. I’m feeling the progress with consistency. I think I’m ready to add more weight. Great way to engage the muscle like when I first started. Next!!!

Florentino

My chest is engaged! Felt nice to get started, and felt it at the end. Completely dead to finish one push up. No giving up now. Next!

Wow! At the end I really was at a failure to push up. Chipping away little by little. Loved it. Here we come better living!

Chest exercises are great for strengthening and lengthening your chest muscles. Additionally they help with posture, breathing, and basic daily functions. 

Throughout the workout:
⚡️Keep your core tight
⚡️Focus on squeezing the muscle each rep
⚡️Slower controlled movements
⚡️Focus on form and what’s comfortable over weight
⚡️Listen to you body, don’t overexert yourself, and No ego lifting.

**keep the weight the same or increase weight slightly each set**

**20min cardio of your choice - Can be performed in whole before or after your lift…or split up as 10min before and 10min after**

⚡️Start by lying down on your back on a flat bench 
⚡️Press feet firmly into the floor
⚡️Grip the bar tightly with preferred width 
⚡️Keep your core tight
⚡️Lift the bar off the rack
⚡️Lower the bar down until the bar touches your chest
⚡️Press up engaging your chest

**keep the weight the same or increase weight slightly each set**

Main muscle group: pectoralis major (pecs)
anterior deltoid (front), triceps, biceps

Flat 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

Main muscle group: pectorals (pecs), triceps, anterior deltoids (front)

Incline barbell bench 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

Main muscles: pectorals (pecs)

Chest fly machine

⚡️start by holding dumbbells with a neutral grip
⚡️sit down on flat bench
⚡️lay down on your back on a flat bench while keeping the dumbbells close together and close to your chest
⚡️Keep your core tight
⚡️press dumbbells up to lockout at the top
⚡️Lower the dumbbells down until they touch your chest
⚡️Repeat

**keep the weight the same or increase weight slightly each set**

Main muscle group: pectoralis major (pecs)
anterior deltoid (front)

Close grip dumbbell press (flat bench)

⚡️Performed as a superset 
⚡️No rest in between exercises

⚡️Start by standing tall, with feet staggered, and a cable handle in one hand
⚡️Bring arm forward and up engaging your chest
⚡️Pause and let your arm return back to the starting position
⚡️Repeat on opposite side

Main muscle group: pectorals (pecs), shoulders (deltoids/delts)

Low to high cable flys (single arm)

⚡️Start with your hands just outside the shoulders
⚡️Bend at the elbows to come down
⚡️Keep your core tight as you lower
⚡️Extend your arms engaging your chest as you push up

Main muscle group: pectorals (pecs), shoulders (deltoids/delts), biceps, triceps, abdominals (abs), latissimus dorsi (lats)

Push-ups

flys to push ups

Chest v1.

Bi’s / Shoulders v1.

Push it! It’s amazing what remembering why you get to do this for yourself just gives you that extra push. Let’s go!

Tough stuff! Gloves recommended as I shredded my hands trying to hang on the bar lol I can not believe how hard it is to keep my hands in place on the bar for a squat. We got it done even if barely, because I feel fantastic! Next!

Leg / Abs v1.

Found a machine to help with the pull-ups and dips. Wow my arms and back are breathing!!!! Great stuff here, especially not having to think what to do next. Thank you for doing the research for us all.

Tough stuff! Yes! Can’t pull myself up, yet, but didn’t stop me from trying and hanging there with some resistance. Engaging in the target areas made the workouts more enjoyable as i didn’t feel rushed, but composed to gain control. Loving every bit of it. One day at a time. Next!

Chest v1.

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