Name: Playbook - Uzoma Obilor - W4/D2 Chest
Uploaded: 2022-09-01T11:28:57.264Z
Duration: 45 min
Description: W4/D2 Chest

- Arched Floor DB Bench Press ( 5 x 8-12 reps)
- Diamond to Standard Pushups (4 x 15-20 reps)
- Archer Pushups (4 x 10-15 reps)
- Arched DB Fly (5 x 8-12 reps)
- Power Pushups (4 x 10-20 reps)

-Lay on your back with legs bent and feet flat on the ground with a dumbbell in each hand at your chest.
-Elevate your hips off the ground so that you are resting on your upper back and shoulders.
-Press the dumbbells to full arm extension. Lower dumbbells until your elbows touch the ground.
-Repeat

Arched floor DB bench press

-Start in pushup position.
-Lower your chest to the ground.
-Press ourself back up powerfully so that your hands com off the ground at the top. While in the air bring your hands together landing softly.
-Perform a diamond pushup and powerfully press yourself up so that you come off the ground landing softly in the original position.
-Repeat back and forth

Regular to diamond pushup

-Start in pushup position with your hands wide and fingers pointed slightly out.
-Shift your bodyweight one direction and lower yourself with one arm at the side of your body and the other arm slightly bent and at extension.
-Press yourself back up and to the center.
-Repeat to other side

Archer pushups

-Lay on the ground with your legs bent and your feet flat on the ground while holding a dumbbell in each hand at arms length above you. 
-Elevate your hips off the ground and hold so that you are resting on your upper back and shoulders
-With slight bent arms lower the dumbbells to your sides until your upper arm is touching the ground.
-Raise the dumbbells back up to canter above your body as you squeeze your chest.
-Repeat

Arched floor DB fly

-Start in pushup position. 
-Lower your chest to the ground.
-With speed and power pus yourself back up towards starting position causing your hands to come off the ground. 
-Land back on your hands softly 
-Repeat

Power pushups

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