Name: Playbook - Trevor Siggs - W6/D4 Chest & Abs
Uploaded: 2021-10-17T22:17:51.136Z
Duration: 65 min
Description: W6/D4 Chest & Abs

In Muscle Builder 2.0 you will be utilizing many different compound and isolation lifts to build a bigger and stronger chest. Each exercise will target a different part of your chest and help you to increase muscle mass. Reps and sets will vary so be prepared for that. You will also hit Abs today as well, I recommend super setting Abs with your chest exercises. This will save time and also raise the intensity and frequency of your reps which will help burn additional calories. I recommend avoid super setting the first 2-3 chest exercises, once you get through them, I suggest going to a superset style with chest and abs exercises.

In this exercise you will perform a dumbbell bench press (flat) however you will be alternating each rep. This exercise will help you to build a bigger and stronger chest, and also increase core and balance in the process. If you have not done this exercise before, make sure you start with a lighter weight to get a feel for the movement. If you notice in the video, when 1 side is performing the press, the other stays at the top and NOT the bottom. I do this because it keeps constant tension on my opposites side, so even though it is not doing a rep, it still is being utilized in a isometric contraction. Keep back flat, feet on the ground and in and out breathing at all times. Remember, the amount of reps must be double so each side gets the target rep range count.

Alternating Dumbbell Bench Press

Here you want to grab a universal bench and set it to approximately a 45 degree incline. You want the bench about 1 foot in front of the where the cables line up, this is so you can have more took to extend backwards and get a deeper contraction in the chest. Have the cables set up a little lower then shoulder height (while sitting on the incline bench, not standing). Make sure the bench is as close to being even on both sides as possible, squeeze the chest and pecs as you bring in each fly and do not rush these reps, it’s about slow and controlled movement.

Incline Cable Flies

Here is a great chest exercise that will help you develop the lower chest. First you want to find a small knee pad that you can put directly under your chest and use to lay on top of, this will elevate your chest and allow for a deeper range of motion. Many gyms have some sort of soft pads to utilize, you can even fold up a yoga mat if needed. Once set up on the bench you will grip the bench 1-3 inches close than your normal grip, and set your hands up in a reverse grip style (palms facing towards you). This may feel a little awkward if you have never done it before  so make sure you ease your way into the weight. This can be done on a Barbell Smith Machine as well.

Barbell Reverse Grip Bench Press (Elevated)

In every chest training session, I always recommend a body weight lift, especially push-ups. This will be a fun and challenging push-up variation you can try. You want your feet to be on a normal bench or box, and you can set up either DBs or KBs both standing upright, this will allow you to get that deeper range of motion for added benefits. I will say, start with heavier and wider DBs or KBs if it is your first time doing these. The lighter weights can get very wobbly if you cannot fully control yourself on each rep. Have fun but challenge yourself!

Decline Push Ups (Elevated)

This exercise is called an isolated side chest press. First thing you need is a machine chest press, where you can freely press one side at a time (most gyms have these machines, they are very common). You want your shoulders turned to face the weight you are pressing, make sure it is comfortable and pressed against the back pad and leave room for your elbow to come back past the back pad. Keep shoulders squared and back upright at all times, really focus on contracting the pec you are pressing with. This is a great isolated lift to help develop the inner muscles of the pecs/chest.

Side Chest Presses

This exercise is killer because it works your entire core, while isolating each side of your obliques. You want to plank facing the opposite direction of a cable machine and use a single grip attachment. Next you slip one foot into the single grip (note: some gyms have the actual ankle attachment but mine doesn’t so I am using what I can). Be sure to start far enough out so there is tension on the cable from the start, this way it won’t come off your foot. Slowly power drive your knee up to your chest, while maintaining a strong plank position.

Plank Knee Drives (Weighted)

This exercise will really help target the lower portions of your abdominals. You want to find a decline bench that you grip from behind. Start off with a low decline and ease your way into a deeper one, once you get stronger or more comfortable with the movement. Keep your legs straight at all times and do not let them hit or bounce off the bench or ground. Once you get to the top of the reverse crunch, you want to thrust your hips up and hold for a brief second. Your core should be doing all the work so be sure to keep it tense at all times.

Decline Reverse Crunch w/ Hip Thrust

Here you will hit both the inner core and obliques by a bicycle crunch. Be sure to hit your elbow to opposite knee on every rep and have control during the whole exercise. Your shoulder blades should be off the ground the entire time and keep constant tension on your abs. Do 30 second sets and see how many you can get each set.

Bicycle Crunches

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