Name: Playbook - Tyler Valenzia - Chest
Uploaded: 2022-08-09T17:07:37.178Z
Duration: 45 min
Description: Chest

Michael

Axel

1. Bench warm up 2x15,12
2. Bench 5x12,10,5,10,failure (at least 12+)
3. Incline DB press 4x12
4. Hammer strength press 4x12
5. Cable flys (upper) 3x12
6. Cable flys (Middle) 3x12
7. Cable flys (lower) 3x12
8 Dips 4xfailure

- 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

- 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 DB bench press

- Press the handles straight out engaging your chest
- Bend your elbows to return to starting position

Hammer strength press

- Keep your core tight and your back straight
- Bring your hands up and together squeezing your pecs
- Lower slowly

Upper cable chest fly

- Start by standing tall, 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

Middle cable chest flies

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

Lower cable chest fly

- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Chest

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