Name: Playbook - Samantha Gash - CHEST
Uploaded: 2023-08-16T16:08:52.364Z
Duration: 60 min
Description: CHEST

Why do we need to work chest? 

In addition to your back and shoulder muscles, your pecs help to stabilize the shoulder joint. Better Breathing: In addition to improving your posture, strengthening and lengthening chest muscles helps to support deeper breathing.

https://www.northside.com/about/news-center/article-details/4-unexpected-benefits-of-chest-exercises

- 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

*if you don’t have a barbell available, use dumbbells at a light weight; a weight you can stabilize with no wrist bend*

Incline bench press (barbell)

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

* Superset with incline bench press*

Decline push up

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Equipment needed: 
* Assisted Dip Machine* 
- Start at a weight where you can get 10 reps in with perfect form.

Weighted dips

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

*Superset with chest dips*

Cable crossovers

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

CHEST

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