Name: Playbook - Nathaniel O'Hare - THE CHEST AND SHOULDER WORKOUT THAT YOU WISH YOU KNEW BEFORE
Uploaded: 2022-08-04T18:01:14.062Z
Duration: 134 min
Description: THE CHEST AND SHOULDER WORKOUT THAT YOU WISH YOU KNEW BEFORE

This chest and shoudler workout is one of my most favorite workouts I ever did the lump you are going to get is insane don’t go to heavy for these and make sure you go nice and slow and controlled good luck !

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

THE CHEST AND SHOULDER WORKOUT THAT YOU WISH YOU KNEW BEFORE

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