Name: Playbook - Jey Fitness ⚡️ - Chest v2.
Uploaded: 2023-06-29T18:18:34.457Z
Duration: 90 min
Description: Chest v2.

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 and/or increase or decrease weight slightly each set**

**10min fast paced cardio of your choice - Can be performed before or after your lift**

⚡️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

⚡️On a flat bench with your arms extended and palms facing each other
⚡️Lower dumbbells to your sides opening your chest
⚡️Bring dumbbells back together squeezing your chest

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

Dumbbell fly’s (flat bench)

⚡️ Begin by lying back on an incline bench with dumbbells above your chest
⚡️Lower the dumbbells to chest level 
⚡️Once at chest level, rotate dumbbells with palms facing you then back away from you
⚡️Press the dumbbells back up engaging your chest
⚡️Repeat

Dumbbell incline bench press w/ twist

⚡️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 to your chest 
⚡️Keep your core tight
⚡️position dumbbells horizontal like a barbell
⚡️press dumbbells up engaging your chest
⚡️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)

Dumbbell bench press

⚡️Start by standing tall, with feet staggered, and a dumbbell in one hand
⚡️Bring arm forward and up across your body, engaging your chest
⚡️briefly pause and return you arm back to the starting position
⚡️Repeat on opposite side

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

Crossbody dumbbell fly

Chest v2.

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 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 v2.

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