Name: Playbook - Kylie Angel - W1/D3 Chesty Is Besty (Day 3, Week 1 & 3)
Uploaded: 2023-03-01T00:31:43.133Z
Duration: 60 min
Description: W1/D3 Chesty Is Besty (Day 3, Week 1 & 3)

Chest has been a favourite of mine for years. Push-ups are a game for me and I love to include them on chest days. The game I play is “how many push-ups can I do in one chest workout?” Want to play? There is not much rest during this workout. Your rest is “active rest”. You will skip for 60 seconds and if you absolutely need to take a 60 second break before starting the next set…Well fine! I’ll allow it.

Jump right into your push-ups after finishing both sides of single arm chest press. Today we will be doing one minute of active rest.

- 12 per side
- Focus on the negative. Slow and controlled
- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Skip for 60 seconds and add double unders when you can. If you can do a whole minute of double unders, be my guest!

60 Second Skip

Chest Press/Decline Push-ups

Control the single arm flys by coming down nice and slow and using power to come back up! Don’t forget that your push-ups are until failure.

- 12 each side
- Set bench to an inline 
- Start with dumbbell over top of your chest, and with a slight bend in your elbow, slowly start to open your arm up into a fly 
- Power up as you come back to starting position

Single Arm Dumbbell Fly (incline)

- While in push-up position, reach back to the opposite side with one leg while keeping your hips up. Point the toe in the direction you want to go and keep that leg as high up as you can. 
- The key here is to look like a scorpion

Scorpion Push-Ups

Flys & Scorpions

Again, I want you to control the movement as best you can on the negative. Slow and steady baby!

- 10 each side
- While standing nice and tall, cross dumbbell over to the other side of your body using a supinated grip.  
- Keep your elbows nice and tight while performing the cross body movement. Focus on the contraction in the upper chest.

Dumbbell Cross Overs (Chest)

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

W1/D3 Chesty Is Besty (Day 3, Week 1 & 3)

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