Name: Playbook - Richard Duchon - week 2 chest
Uploaded: 2021-11-30T00:42:59.985Z
Duration: 60 min
Description: week 2 chest

Emanuel

Last set on the weighted dip is a dropset. Drop the weight and do bodyweight reps to failure (max reps)

Weighted dip

- Lie on the bench with your eyes under the bar
- Grab the bar with a medium grip-width (thumbs around the bar!)
- Unrack the bar by straightening your arms
- Lower the bar to your mid-chest
- Press the bar back up until your arms are straight

Bench Press

- Select the weight you would like to use, then adjust seat bottom and back so that handles are at mid-chest.
- Select hand position that allows hands to finish in front of the shoulders.
- Push handles forward until your arms are fully straightened.

Machine Chest Press

SUPERSET

Alternating dumbbell chest press

- Start by standing tall, with feet staggered, and a cable handle in each hand.
- Bring your hands together, then slowly let the the weight pull your arms back, elbows soft.
- Reach backward until your upper arm is even with your shoulder, then bring moth arms return to the starting position.
- Move through your shoulders and not your arms.

week 2 chest

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