Name: Playbook - Tia Blackley - Chest Isolation
Uploaded: 2023-08-21T23:15:29.223Z
Duration: 50 min
Description: Chest Isolation

- bench press
- lateral raises 
- incline chest fly
- seated shoulder press
- single arm skull crushers
- AMRAP PUSH UPS!!

Start bench with 12-15 Rep range, slow and controlled, add weight by 10LB plates hehe

- 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height
- Lower with a slow and controlled movement

IF YOU ARE SHRUGGING, lower weight, higher reps

Dumbbell lateral raises

Bench + Lateral Raises

Adjust the height so that the cables are at shoulder height
- grab the cables and walk out a few feet
- control the weight, keep hands in neutral grip
- start wide, squeeze hands together out and around to the front 
- be sure to keep shoulders retracted and chest high!!! 
- slowly return back and repeat 

Increase the weight as you can!

Cable chest fly

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Lying skull crushers with a twist

Slight external rotation at the end of the rep to activate outer tricep

Skull Crushers with Twist

Fly + press + crush

- Get in push up position, be sure your body is in a straight line
- lower to the ground slowly
- press into the ground to start position

Try to keep elbows in at your sides!

Modification: 
- knee push ups
- bench push ups
- wall push ups

Push Ups AMRAP

Chest Isolation

Back and Bi’s baby

CeCe

Chest PUMP

Bruklyn

Quads of Gods 🦾

Burpees are a necessary “evil”. 😮‍💨

Full body Burn 🔥

Second time doing this workout and I love it!

Katelynn

I was fighting for my life! Definitely going to be sore 🤣. Love it!

Chest Isolation

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