Name: Playbook - Trent Obermoeller - W1/D3 Chest
Uploaded: 2023-02-07T20:14:49.022Z
Duration: 70 min
Description: W1/D3 Chest

Purely a chest day. We hit arms twice a week now. So we don’t do a traditional push day of chest shoulder and triceps. A lot of chest movements in this one.

- 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)

- Start by lying down with the dumbbells directly above you
- Bring your elbows in slightly
- Push half way up, lower back down to your chest then press the dumbbells all the way back up to the top

1 1/2 Rep dumbbell flat bench press

- Using a cable machine with a supported back, squeeze your shoulder blades together. Press with the cables to contract the chest muscles.

Incline cable chest press

Push ups

Superset

- Standing next to the low cable pulley
- Keep your core tight and your back straight
- Bring your hand up and across the front of your body squeezing your chest
- Lower slowly back to starting position 
- Complete desired reps then repeat on the opposite side

Single arm low to high crossbody fly

- 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

W1/D3 Chest

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