Name: Playbook - Zac Perna - Chest (Lower Focussed)
Uploaded: 2021-12-24T00:34:48.770Z
Duration: 60 min
Description: Chest (Lower Focussed)

1. Dumbbell Flat Bench Press (3 Sets)
- 10 Reps
- 8 Reps
- 8 Reps

2. Dips (3 Sets)
- 8 Reps
- 6 Reps
- 6 Reps

3. Lower Chest Cable Fly (3 Sets)
- 12 Reps
- 12 Reps
- 10 Reps

4. Chest Finisher (2 Rounds)
- Incline Dumbbell Press
- Dumbbell Flies
- Push Ups

- Begin by lying on a flat bench with dumbbells above your chest.
- Lower dumbbells to chest level and get a deep stretch at the bottom of the movement.
- Press dumbbells back up over your chest, focussing on contraction your chest to move the dumbbells.

Note: Play around with the depth and with what's comfortable for your shoulder. By making your grip slightly more neutral it may allow you to get more depth and a deeper stretch.

Dumbbell flat bench press

- Lean forward to apply more tension on your chest.
- Maintain control and stability.
- Come all the way down and hold the stretch at the bottom.
- On the way up, don’t lock out the elbows in order to keep tension on the chest. 

Note: If you’re fatiguing too quickly, consider giving yourself a slight push off the ground for assistance or placing a bench under you if you can’t reach the ground to do so.

Dips (Chest Focussed)

Same as the activations earlier only heavier. Keep the back arched and chest up. Use cable handles or hold the knobs like I am.

Lower Chest Cable Fly

1. Incline Dumbbell Press
2. Dumbbell Flies
3. Push Ups

- Seated on an incline bench, hold two dumbbells at your shoulders.
- Press the dumbbells up to full arm extension and briefly hold the contraction at the top. 
- Lower them to the starting position ensuring you get a stretch through your chest at the bottom.

Incline dumbbell press

- On a flat bench with your arms extended and palms facing each other.
- Lower dumbbells to your sides opening your chest until you get a full stretch at the bottom.
- Bring dumbbells back together squeezing your chest.

Dumbbell flies

- Start with your hands just outside the shoulders.
- Bend at the elbows to come down.
- Keep your core tight as you come down.
- Extend your arms engaging your chest as you come up.

Chest (Lower Focussed)

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