Name: Playbook - Sergio lopez - Chest & Back
Uploaded: 2022-07-06T03:07:46.416Z
Duration: 97 min
Description: Chest & Back

Pull ups

- 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)

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Heavy on the last 2 sets

- 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

- Lying supine on a decline bench
- 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

Barbell decline bench press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

chest supported row

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