Name: Playbook - Michael Smith - BIG CHEST WORKOUT
Uploaded: 2023-07-13T18:53:52.007Z
Duration: 120 min
Description: BIG CHEST WORKOUT

Ricky

Omer

Building A Bigger Chest | A Look At My Bulking Diet

release date: Jun 15, 2022

[workout]
• Y-I-W RAISE WARM UP 2 sets x 12 reps
• INCLINE DUMBBELL BENCH PRESS 4 sets x 15-10 reps
• BARBELL BENCH PRESS 4 sets x 12-10 reps
• MACHINE FLY 4 sets x 15 reps [drop set on last set]
• WEIGHTED DIPS 4 sets x 10-12 reps

- Lying on an incline bench, Hold light dumbbells in each hand
- Extend and raise your arms in the shape of a “Y” formation (thumbs upward) 
- Then bring them down to form a “T” (thumbs down)
- Follow with the last movement by putting your arms in the shape of a “W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal, rotating your thumbs pointing behind you

Y-T-W Raise

- Lie back on an incline bench with a dumbbell in each hand atop your thighs, palms of your hands will be facing each other
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- Be sure to keep full control of the dumbbells at all times
- Then breathe out and push the dumbbells up with your chest
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight (Ideally, lowering the weights should take about twice as long as raising them)

Incline Dumbbell Bench Press

- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out (Focus on pushing the bar using your chest muscles)
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again (Ideally, lowering the weight should take about twice as long as raising it)

Barbell Bench Press

- Select the weight for the machine
- Sit on the seat and press your back firmly against the back pad, with your feet flat on the floor
- Gripping the pec deck handles, pull your arms toward your body while contracting your pectoral muscles
- Bring the handles or arm pads in front of your chest, hold the position for a couple of seconds, and then slowly release back to starting position
- Repeat the desired number of reps

Pec Deck Fly [ dropset last set ]

- Start by wrapping your dip belt around your waist, chain side in front
- Attach your weight plate to the dropped side before looping it around, and clip it back to the other side of your belt
- Mount the dip bars, holding onto the bars as you hold your body at arm’s length (arms and elbows straight and locked)
- Keep your head in line with your trunk, wrists in line with your forearms
- Inhale as you slowly start to lower your body
- Let your torso move slightly forward and your elbows to flare out to the side
- Once you feel a stretch in your chest, breathe out and start to push yourself slowly back up to the starting position

Weighted Dip

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Love the leg workout it’s was killllllllerrrrr

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The burn on the lats >>>😮‍💨😮‍💨

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I hit this after a 12 hour shift, definitely my favorite chest and back workout i’ve ever done

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