Name: Playbook - Kyle Carillet - Chest
Uploaded: 2023-02-03T01:34:53.721Z
Duration: 65 min
Description: Chest

Very effective chest workout with natural movement.....

Rizzo

Sean Ryan

James

Superset:
Standing neutral flys 
4x15
Standing low to high flys
4x15

Flat dumbbell press
15, 12, 10, 10 drop 10

Incline Neutral grip to standard press
16, 16, 16, 16 

Superset:
Pin press 
10, 10, 10, 10
Slightly negative push up
10, 10, F, F

Superset:
Machine dips
10, 12, 14, 16, 20
Overhead rope extensions 
10, 12, 14, 16, 20

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable standing flat chest fly’s

Preform a low cable fly keep that squeeze the entire time while moving hands through the whole range of motion once above or around your head return to the starting position slowly while getting a big stretch in your best and repeat

Cable flys low squeezing to high

Cable superset

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press (last set drop set)

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

Incline dumbbell neutral chest press into standard press

The pin press is your standard bench press with the bench safeties set up to where the bar lands on them before it touches your chest. This forces you to press the bar from a complete stop, eliminating any rebound effect and requiring a greater amount of force to be generated at this point.

Barbell pin press (2-3 second negative)

Negative push up (2-3 seconds neg with a 1 sec pause)

Chest superset

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Chest

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