Name: Playbook - Kyle Carillet - Chest/Hint of Tri’s
Uploaded: 2023-02-03T01:34:50.676Z
Duration: 75 min
Description: Chest/Hint of Tri’s

Rizzo

Chest/hint of Tri’s

Cable standing chest fly’s 20,16,12,10
Cable crossovers 3x12
Alternating Dumbbell chest press 12,10,10,8
Superset: Smith machine floor chest press 10,10,8,8
​    Incline explosion push-ups 15,15,12,failure
Superset: Plate loaded machine incline chest press  10,10,8,8
                  Dips leaning forward 10,8,8,6

Dumbbell incline chest fly  3x15
Underhand to overhand triceps cable press down 4x20

- 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

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

Controlled and slow always keeping 1 arm extended while pressing

Alternating dumbbell chest press (flat)

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Smith machine floor chest press

- Start with your upper body on an elevated surface
- As you come out of the push up explode up taking your hands off the surface
- Land softly

Incline explosive push ups

Chest super set

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- Lean forward to apply more tension on your chest
- Maintain control and stability
*If needed use a band especially if it helps you get more controlled reps!

Dips leaning forward

Chest superset

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

Here we are going to do 10 reps underhand press downs with handle attachments going straight into 10 reps overhanded.

Chest/Hint of Tri’s

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