Name: Playbook - Sion Monty - Chest & Abs
Uploaded: 2022-06-28T21:56:31.939Z
Duration: 45 min
Description: Chest & Abs

Mary

- 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)

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

Chest Press Machine (Flat)

- 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

Decline Chest Press (Smith Machine)

- Start in a high plank position 
- Lower your chest toward the floor by bending your elbows
- Press yourself back up
- Take one hand off the floor and touch the opposite shoulder 
- Repeating the entire sequence on the opposite side

(push-up R tap, push-up L tap equals 1 rep)

Push up shoulder taps

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Chest & Abs

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