Name: Playbook - Matthew Nitto - Chest/Upper Back
Uploaded: 2021-04-09T14:55:47.857Z
Duration: 90 min
Description: Chest/Upper Back

Longer chest workout than usual so we had to cut down the volume with back. But overall incredible overall development work for the chest

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

4 second negatives on every rep. Finishing off the last set with a quick tempo all out to failure set

Decline Barbell Press (4 second negatives)

*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

Keep your thumbs closer to the body (pronated grip) and maintain a slight bend in the elbow. This variation actual activates more of the chest but comes with a more difficult strength pattern so the weight needs to be reduced

Incline Pronated Chest Flys

Go Light!!! Can’t stress that enough. We are pressing this bar into our neck to focus solely on the upper chest. Take a wider than normal grip to really feel the stretch in your chest!

Incline Neck Presses

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

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)

Lat pulldowns - Hold the contraction on each set for 2-3 seconds. Keep these strict and as heavy as possible!

Lat Pulldown

No swaying keeping your upper arm locked into a stationary position

Reverse Curls

Chest/Upper Back

Nathan

Joe Mennella

Kicked my ass, but the pump was worth it!

Week 1 - Quads with Light Hamstrings and Calves

Scott Hitt

Week 1 - Back with Light Chest

siasid

Week 1 - Shoulders with Light Arms

I can’t walk now,😂 but the workout was great!

the most vicious leg day I’ve Ever done lol, gave up halfway. You’re a beast

Miles Gratz

Week 1 - Hamstrings/Deadlifts with Light Quads and Calves

Massive chest!! Great exercise selection.👏🏼

Week 1 - Chest with Light Back

Sick arm mind muscle connection and pump!

Week 1 - Arms with Light Shoulders

Quads/Calves with Light Hamstrings

Back with Light Chest

Great I think u forgot the rests for one of the exercises (cable row rear delt ?)

Tremendous pump. Workout was well structured and organized!

Chest/Upper Back

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