Name: Playbook - Matthew Nitto - Chest & Light Back with Abs
Uploaded: 2021-03-05T22:01:28.673Z
Duration: 85 min
Description: Chest & Light Back with Abs

Workout of the Week - Focused more so on the upper chest for this workout but definitely still well rounded. Guaranteed to give you a great pump. 

Finished off with some high rep back workout to add some extra volume

*4th set dropset - 8-8
5th set double dropset - 8-8-8

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

Incline Bench Press

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

Machine Chest Press

Usually when doing flys our hands are facing towards us. With this one lower the weight and face the palms forward. This will actually put more emphasis on the chest!

Machine Fly (pronated grip)

Using a light weight bring the barbell down into your neck and press directly straight. Keeping the barbell at the neck area recruits the upper chest much more.

Neck Presses

Remember two words when doing this Stretch and Squeeze! You want to make sure you’re doing both in every rep

Incline Dumbbell Fly

4 second negatives with an explosion to finish off the rep!

Incline Dumbbell Press

Incline Flys and Presses Compound Set

The reason we do this kneeling is to better simulate an actual pull-up. 

The D-Grip allows you to position your arms directly the side of you giving you a different angle from the typical bar. If you don’t have this just use a normal wide grip.

Kneeling Lat Pulldown (D-Grip)

Using a V-Grip pull it into your chest. Have a slight hyperextension in your back and don’t sway back and forth. You should be able to feel a very strong and deep contraction in your back

Close-Grip Lat Pulldown

The upper body should remain stationary the entire time with no swinging. You should be contracting the abs and NOT your hip flexors. Keep the knees bent if the movement is too difficult

Chest & Light Back with Abs

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