Name: Playbook - Matthew Nitto - Chest & Back
Uploaded: 2021-04-22T11:39:08.377Z
Duration: 75 min
Description: Chest & Back

Overall great mass builder for the ENTIRE chest don’t believe that lower chest only stuff! We want to always put our muscle in the best position to grow and this is definitely one movement that does that!

Decline Barbell Press

Although this movement can be adjusted to hit multiple different muscles we want to keep the focus on the lats. So with every rep make sure you flex the lats and keep the emphasis on them. Stretch back as far as your mobility will allow

Dumbbell Pullovers

Decline Bench & Dumbbell Pullovers

Only do 5 sets for rows. Last 3 sets for bench are drop sets

Standard incline press with a controlled movement pattern. Fully extended as far as your mobility allows

Incline Bench Press

We want to make sure we feel the back squeeze on every rep we aren’t just lifting it to complete the movement. Try to reduce the swaying as much as possible!

Bent Over Barbell Rows

Incline Bench & Bent Over Rows

3 sets of rows. Dropset last two sets for chest

Any machine can replace this just make sure you are your hands are pressing from right below the chest.

Decline Machine Chest Press

Chest supported rows allow you to get a great stretch without the potential of breaking form. And horizontal rowing movements keep the lower back from being used, all in all always a great addition!

Horizontal Machine Rows

Machine Press & Machine Row

Seated Cable Flys into Seated Cable Presses

If you don’t have this machine any cable fly will work. Full stretch and squeeze the chest with every rep

Seated Cable Flys

If you don’t have this machine any cable machine will work. A lot of stabilization is required with these so keep the weight at a moderate level

Seated Cable Presses

Cable Chest Compound Set

Position your body over the weight rather than flying in front of you. This counter balances you more effectively so you have complete control over the movement. Just one of many ways to perform this movement!

Cable Fly

You can do these standing or kneeling. Breathe out with every rep and hold the squeeze with every rep

Pro tip - in between each rep. Do one rep to the left side and then one to the right before doing another rep to the center. So bring the right elbow to the left knee, then the left elbow to the right knee, the crunch to the center (as shown) - that’s one rep

Chest & Back

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