Name: Playbook - Sergio lopez - W3/D1 Chest Day
Uploaded: 2022-06-27T23:50:37.466Z
Duration: 45 min
Description: W3/D1 Chest Day

Go heavy on the last 2 sets

- 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 chest fly’s

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

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

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