Name: Playbook - Nico Gianni - W3/D1 Chest
Uploaded: 2023-05-08T05:09:12.029Z
Duration: 70 min
Description: W3/D1 Chest

Pre-Exhaustion
- 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 extension then return to starting position

Plate loaded machine flat 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

Incline dumbbell chest press

-Palms facing forwards
- Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the pad

Decline dumbbell fly

- Start with a cable handle in each hand and bend over 
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable bent over flat chest fly’s

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

- 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

W3/D1 Chest

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