Name: Playbook - Ryan Hall - Chest 3
Uploaded: 2021-12-15T23:48:10.034Z
Duration: 45 min
Description: Chest 3

DM-X

These routines are the best. I experience muscle shock after each routine! 👍🏾👍🏾👍🏾

D. Cole

Chest Day:

-1 set Barbell Bench Press warm up. 2 minutes rest.

-1 set Barbell Bench Press at the weight you can do 4 reps but only perform 2 reps. 2 minutes rest.

-2 sets Bench Press Heavy Holds for 4 reps with 90 seconds rest between each.

-Barbell Bench press: 7 sets as much weight as you can perform 2 reps. 90 seconds rest between each set.

-In Hole Bench Press: 10 sets with 1 minute rest between sets. For as much weight as you can do 4 reps.

-10 sets Upper Chest Corner Barbell Presses with 45 seconds rest between each. Shoot for reaching failure at 15 reps

-10 sets Diamond Push-ups with 45 seconds to failure

-Begin chest day with just the bar. Focus on proper form (shoulders back, pull the bar apart, squeeze the bar hard, keep your core tight, squeeze your glutes).
--Gradually add weight to the bar until you hit your working weight

Bench Press Warm Up (Bar Only)

-Retract your shoulder blades hard (picture squeezing a pencil between your shoulder blades). 
-squeeze the bar hard
-squeeze your glutes hard
-visualize ripping the bar apart as you bring the bar down
-keep your core stable
-have the bar touch just below your pecs
-press the weight up and in a bar path that finishes in line with your eyes

Barbell Bench Press

-perform the same way as a standard bench but with as much weight as you can pick up. Hold briefly for 2 seconds then set back down

Bench Press Heavy Holds

-perform as you would a normal bench press but only move the weight from chest to about 4” above chest and back down
-perform slowly and I’m control of weight
-hold last rep on chest until you can no longer hold it
-make sure to use safeties

In hole bench press

Put all your attention on your upper chest. Use the upper chest to press the bar up and away from you. Hold the barbell in my he palms of your hands.

Upper Chest Corner Barbell Presses

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight

Diamond Push-ups

Chest 3

KILLER! Loved it💪🏾💪🏾💪🏾💪🏾

Chest 1

Love this routine! I do it as conditioner once a month.

Always good! O love the pump and the increase in my strength 😄

Chest 3

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