Name: Playbook - Mike Counihan - Baseline chest day
Uploaded: 2021-12-18T00:13:45.912Z
Duration: 45 min
Description: Baseline chest day

John Paul

Roni

Shoulder placement is huge for training chest.  Most people have a tendency to throw their shoulders forward during pressing or fly exercises.  This takes the chest out of the movement completely. Keep your shoulders down and back through all of these movements and focus on controlling the weight with your pecs.

Keeping your shoulders down, think of squeezing your wrists together using your chest.

Pec deck fly’s

Keeping your shoulders down and back, drive the weight up using your chest. Turn your elbows in a bit to ease the strain put onto the shoulder joint.  Control the negative portion of the movement.  Do not bounce the weight off your chest and be sure to go all of the way down to accomplish the full range of motion.

Incline bench press

Keeping a tight core and planted feet, drive your shoulders into the bench.  I like to imagine myself bending the bar and pulling it apart to engage my lats when benching heavy.    This will help you control the negative portion of the movement.  Lower the weight to mid chest, pause and explode up.

Flat bench press

Holding the dumbbells together with your elbows below the weight, drive the weight up and controlling it on the way down using your chest.

Close grip incline dumbbell press

Keeping your shoulders back and chest up, drive the weight forward using your chest.  Be sure to control the negative portion of the exercise with your chest.

Plate loaded incline chest press machine

Keep your shoulders down and back for this movement.  Squeeze your chest together and do not over stretch your chest.  Keep the tension loaded onto your pecs throughout.  You don’t need a ton of weight for this exercise.

Cable fly’s

Keeping your shoulders down and back, squeeze your hands toward eachother using your chest.

Decline cable fly

Bending at the hip, squeeze your hands together using your chest.  Be sure to keep your hands on the same plane as your shoulders and don’t over extend your chest.  This will transfer thee weight to your shoulders taking your pecs out of it completely.

Baseline chest day

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