Name: Playbook - Nico Gianni - W4/D1 Chest
Uploaded: 2023-05-08T05:09:12.044Z
Duration: 70 min
Description: W4/D1 Chest

Pre-exhaustion #1
- 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

Machine flat chest press

Pre-exhaustion #2
- Keep your core tight and your back straight. 
- Bring your hands down and together squeezing your pecs
- Go back up slowly

Kneeling high to low cable fly

Working Exercise #1
- From an incline 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

Working Exercise #2
- On a decline bench with your arms extended and palms facing forwards 
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (decline)

Working Exercise #3
- From incline holding a dumbbell in each hand
- Place the dumbbells together side by side and press them over your chest
- Keeping the dumbbells squeezed together lower them back to your chest

Incline dumbbell squeeze press

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

Dips leaning forward (bodyweight)

- 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

Cable crunches

W4/D1 Chest

W1/D1 Chest

W1/D2 Back

W4/D1 Chest

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