Name: Playbook - Mike Counihan - At home chest day
Uploaded: 2022-01-01T15:54:02.239Z
Duration: 45 min
Description: At home chest day

It was great workout brother. Can you please tell me what are those dumbbells you have?  Thanks!

John Bedoy

This chest workout is designed to be done in the comfort of your own home, which many of us are currently confined to….  All you need is a bench, some dumbbells and some resistance bands.

Doing ten reps of your standard DB bench press, go into an immediate super set of ten reps of close grip press with your palms facing each other.  Be sure to focus on stretching and squeezing your pecs throughout these movements.

Dumbbell bench press superset with close grip press

Same as the previous movement, just with an incline to focus on the upper chest. Ten reps of normal grip straight into ten reps of palms facing each other.

Incline dumbbell bench press with a close grip super set

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Using a resistance band, stretch your pec and pull your arm across your body using that pec.  Focus on the stretch and contraction of that muscle.  Keep your shoulder depressed.

Decline fly with bands

Again with the resistance band, this time we’re not doing a fly, but a press pushing the against the resistance across your body.

Cross body press with resistance band.

Pull the weight like a fly from the bottom across your body.

Chest fly with resistance band from bottom

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

At home chest day

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