Name: Playbook - Oleksiy Mokshyn - Chest Day exercises
Uploaded: 2023-09-13T04:39:27.290Z
Duration: 120 min
Description: Chest Day exercises

- From an incline bench and a dumbbell in each hand
- Lower one dumbbell down to the chest keeping another one above your rib cage slightly bent to keep a constant tension 
- Straighten elbows and press back up
- then repeat with another side

Alternating Incline dumbbell chest press

- 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

- Hold a weight plate sandwiched together between your palms at chest height
- Raise your elbows so your arms are parallel to the floor and your fingers are forward
- Extend your arms and press the plates straight out from your chest
- Slowly return to starting position

Standing svend press

- lean to the side with your torso 
- Pull straight up with overhand grip trying to squeeze upper middle chest

Single arm dumbbell chest raises

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

Cable press

- 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

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

Decline cable fly

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

Cable fly with overlapping

- Lower with a controlled movement 
- Press up engaging your chest

Decline dumbbell press with supination

- Press back firmly against pad with feet on the floor
- Grip the pec deck handle with a slight bend at the elbow
- Bring the handle in front of your chest a little further beyond the center for better contraction 
- Slowly release back to starting position
- each side is a separate set

Pec deck one arm flies

- Keep one arm in front of your chest slightly bent 
- put another arm on the handle and bring it to the center

Pec deck single arm fly

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

- Press the handles up and forward
- Focus on squeezing your chest as you press forward

Incline hammer strength press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

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

Dips leaning forward

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- lay down on the ground 
- Maintain a tight core and use full range of motion 
- Engage your chest as you come up
- when you get back to the ground make a full stop and fully relax your muscles 
- engage from the start and make another rep

Ground dumbbell press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest as much as you can each rep 
- Bring dumbbells back together

Dumbbell chest fly

- Hold two dumbbells sandwiched together between your palms 
- Elbows tucked 
- Extend your arms, press the dumbbells against each other and up from your chest
- make sure your thumbs are pointed up in the top position 
- Slowly return the dumbbells to starting position