Name: Playbook - Mariana Morais - Chest Workout
Uploaded: 2022-02-01T02:35:31.191Z
Duration: 45 min
Description: Chest Workout

Brittany

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

Flat bench press

-Hold the dumbbells out in front of you
-Rotate the shoulders back as you pull the dumbbells apart towards your side

Standing Rear Delt Rotations

- Begin lying supine on a decline bench with the dumbbells over your chest
- Lower the dumbbells down to chest level
- Press the dumbbells back up engaging your chest

Dumbbell decline bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable. 

Use your pectoral muscles to reverse the movement back to the start. 
Keep a slight bend in your elbows throughput

Dumbbell pec fly

Lie on your back and place your feet on an exercise ball. Your knees should be bent at a 90 degree angle.

Position your feet three or four inches apart. Your toes should be pointed inward so that they touch.

Put your hands on either side of your head with your elbows in.

Move your shoulders off the floor and push down firmly with your lower back. Your shoulders should only be lifted about four inches off the floor. Keep your lower back down on the floor. As you exhale, squeeze your abdominal muscles hard at the top of the contraction and hold for a second.

Move back to the starting position.

Repeat for the number of reps in your set.

Swiss ball crunch

- Start with your arms extended above your shoulders and a dumbbell in hands
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Chest Workout

Raquel

Molly

Tarsha

Back & Biceps

Laura

Oline

Shoulders & Triceps

Back & Abs

cassandra

Amanda

Really enjoyed this!!!! Very good burn! Arms and back feel pumped. 💪

Back, Shoulders, Chest

Maddie

Pilates Arms

Feel good and strong after. Not super sweaty but a good burn

One of my favorite workouts to do!! My third time doing this workout circuit and I'm in love😍

Chest Workout

Community

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