Name: Playbook - Michael Smith - CHEST
Uploaded: 2023-09-24T19:14:10.717Z
Duration: 45 min
Description: CHEST

Juan Carlos

Joshua

Day 1 have been needing a change with something direct and to the point! Love this!

Erin

This was a stupid pump on the chest 🦍🦍

Kawan

Joseph

Kendrick

First workout im doing from the app and its awesome. Never had a pump like this before🔥

Derek

Jack Vachon

DragonFly3Cold

Bro it was killing me why lie but I finished hard now some abs

Jose

Brian Corona

Great workout, had to substitute some gym equipment working out at home

Matthew

1mor

Rangelo

Mark

Ramses

Jeffrey

Dario

Atal hussain khil

Crazy workout bro! 💪🏼💪🏼💪🏼

Edwin Perez Guerrero

Mohamed

Matt

Day 1 was somewhat intense. got a lot of work to do🫡

Rishod

Sear

Kirk

Great routine definitely felt the different from my normal routine looking forward to my next workout

Daniel

Tanner

Jason

A’Jhuan

Dudeeee, my chest feels pumpeddd! Appreciate this for workout! 💯💯

Kade Wiese

It was great, even though I could not finish everything on the workout I was able to feel the pump. Little by little I know I will be able to finish all the workouts. Baby steps. 💪🏼

Jasmine

Harry

Chaz

Andrew

DayDay

Leigh

It was good I had to skip a few because I do not have a membership just yet.

Stephen

caleb

Isaiah

Harpreet

- Set up an incline bench at a comfortable angle. Grab a pair of light dumbbells.
- Sit on the incline bench, ensuring your chest and upper back are supported by the bench, and your feet are planted firmly on the ground.

Y raise:
   - Raise your arms straight out in front of you, forming a "Y" shape with your body.
   - Keep your arms straight with a slight bend in the elbows.
   - Squeeze your shoulder blades together as you raise your arms.
   - Hold for a moment, then lower the dumbbells back down.

I raise:
   - Lower your arms to your sides.
   - Raise your arms out to the sides until they are parallel to the ground, forming an "I" shape.
   - Maintain a slight bend in the elbows and squeeze your shoulder blades.
   - Hold briefly, then lower the dumbbells.

W raise:
   - Start with your arms down by your sides, palms facing your body.
   - Bend your elbows to a 90-degree angle, bringing your forearms up and out to the sides.
   - Form a "W" shape with your arms and squeeze your shoulder blades.
   - Hold for a moment, then lower the dumbbells back to the starting position.

- Perform 10-12 repetitions of each exercise in sequence (Y, I, and W raises).
- Rest briefly if needed, then repeat the circuit for a total of 2 sets.
- Maintain controlled movements and focus on engaging the rotator cuff muscles throughout the exercises.

Y-I-W Raise

[ Warm Up ]

- 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

Perform one set of each exercise back to back followed by the suggested rest time.

- 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

- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs, palms of your hand will be facing each other
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other
- Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest (Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint)
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out (Make sure to use the same arc of motion used to lower the weights)
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions

Dumbbell Fly

superset:

- 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

CHEST

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