Name: Playbook - Nico Gianni - W1/D1 Chest
Uploaded: 2023-05-08T05:09:11.992Z
Duration: 70 min
Description: W1/D1 Chest

Pre-Exhaustion 
(move blood into the chest, don’t blow all of your energy)
- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- From a flat bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Flat dumbbell chest press

- Begin lying on an incline bench with arms extended and palms facing forwards
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine decline chest press

- Keep your core tight and your back straight. 
- Bring your hands in and together squeezing your pecs
- Return slowly to starting position

High cable fly

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

W1/D1 Chest

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