Name: Playbook - Zone 247 - W4/D1 Chest
Uploaded: 2023-11-03T10:51:30.989Z
Duration: 45 min
Description: W4/D1 Chest

- Grasp the handles with a full grip, your thumb circled around the handle. Maintain a neutral wrist position with your wrists in line with your forearms.

- Exhale and push outward until your arms are fully extended (don't lock the elbows). Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.

- Pause briefly at full extension.

-Bend your elbows and return to the starting position, breathing in during this recovery.

Chest Press Machine (Plate Loaded)

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Set both pulleys as low as possible, position an incline bench in the cable station, and select the desired weight.

- Sit on the end of the bench and grasp one handle at a time. Lay back and get into position while holding the handles at chest height.

- Press the handles to lockout while flexing the pecs and extending the elbows.

- Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.

- Return to the starting position by flexing your pecs and bringing the handles together at chest height.

- Slowly lower back to the starting position and repeat for the desired number of repetitions.

- Imagine you’re trying to hug a tree while completing the exercise.

Incline Bench Cable Chest Fly

- Set the pulleys on a dual-cable machine to chest height, and stand between the two stacks. Grab the handles.

- Keeping your back straight and core engaged, raise your arms out to your sides, palms facing forward, and walk a step or two forward in order to create tension on the cables. Stand with one foot in front of the other.

- Bend your elbows slightly, making sure not to let them travel behind your shoulders. This is your starting position.

- Pull your hands toward each other in wide arcs in front of you, pausing when your hands touch before slowly returning to the starting position. Alternate your forward foot with each set.