Name: Playbook - Taylor Ferringer - CHEST I
Uploaded: 2023-03-14T15:32:18.023Z
Duration: 90 min
Description: CHEST I

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Lay back on an incline bench with a dumbbell in each hand
- Palms facing upwards, raise the dumbbells forward
- Lower to starting position

Supinate Incline dumbbell front raises

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Count to 3 with the weight rested on your chest
- Press the dumbbells back to the starting position

Pause Rep Dumbbell close grip press

Dumbbell Chest Superset

- 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 extension then return to starting position

Plate loaded machine flat chest press

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

Decline cable fly

- Start kneeling with the hands on the cables just outside the chest
- Press your hands down engaging your chest
- Pause and let your arms return back to the starting position

Cable Decline chest press

Lower Chest

- With your feet elevated on a bench and your hands on top of a stability ball
- Bend at the elbows to come down 
- Keep your core tight as you lower
- Extend your arms engaging your chest as you come up