Name: Playbook - Steven Cao - Upper chest focused workout
Uploaded: 2024-02-12T07:01:51.906Z
Duration: 65 min
Description: Upper chest focused workout

UPPER CHEST FOCUSED WORKOUT
1. Plate loaded incline chest press 
- 3 top working sets , 1 back off set
- 6-10 reps , 2-3 min rest 
  2. High Incline DB Hex press
- 3 top working sets , 
- 10-12 reps , 60-90 seconds rest between sets.
3. Incline barbell bench press  
- 2 top working sets , 2 back off sets
- 6-12 reps, 2-3 min rest between sets 
4. Incline DB Fly Press
- 3 working sets 
- 10-12 reps,  60-90 seconds rest between sets.
5. Machine Pec Dec Flys
- 4 working sets 10-15 reps with 60-90 second rest between sets. 
6. Standing incline cable flys
- 4 working sets 10-15 reps with 60-90 seconds rest in between sets.

Cardio post workout:
Stair master lvl 6-8
Treadmill 3 speed @ 10 incline
Keeping bpm between 120-140
Duration - 15-25 minutes

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- Begin seated on an incline bench with dumbbells above your chest, palms toward your feet
- Bring DB together and focus on pressing above you and controlling with elbows
- keep hands below elbows

Incline dumbbell Hex press

- 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)

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom
- rotate wrist as you are pressing

Incline dumbbell fly press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

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

Upper chest focused workout

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