Name: Playbook - Marcus Thrash - Chest | 6/28
Uploaded: 2023-07-02T19:00:59.704Z
Duration: 60 min
Description: Chest | 6/28

The Workout
- Push up - warm up
- Bench press
- Superset: Cable cross & dips
- Superset: chest fly & chest press
- Superset: Decline bench press & deficit push ups

Push up - warm up

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

Note: Increase the weight as the reps decrease.

Bench press

- Set handles at the highest level.
- With feet shoulder width a part, stand in the middle of the machine.
- Keeping your core engaged, pull both handles down and across your body, squeeze your chest muscles.
- Slowly move back to starting position.

Cable cross

- Lean slightly forward placing more tension on your chest

Dips

Superset: Cable cross & dips

- 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

- incline position
- With your elbows slightly in front of you 
- Press the dumbbell up engaging your upper chest
- Lower with control back to starting position

Incline dumbbell chest press

Superset: chest fly & chest press

- Lying supine on a decline bench
- 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

Bench press - bar decline

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Chest | 6/28

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