Name: Playbook - Zac Perna - Chest (Upper Focussed)
Uploaded: 2021-12-24T00:34:48.757Z
Duration: 60 min
Description: Chest (Upper Focussed)

Andrii

landon

Tyler

Aly Darwish

Got Pamela Anderson chest now.. 

Before she got implants taken out

Trent

1. Incline chest press machine (3 Sets)
- 10 Reps
- 8 Reps
- Failure

2. Incline dumbbell press (2 Sets)
- 8 Reps
- Failure

3. Cable flies high to low (3 Sets)
- Failure
- Failure
- Failure

4. Dumbbell Flies (3 Sets)
- 12 Reps
- 10 Reps
- 10 Reps

- Place your hands wide on the handles and place the seat in a position where hands are in line with your shoulders.
- On the way up, focus on contracting the upper chest and keeping your shoulder blades back.
- Hold the contraction at the top briefly and return to original position for full stretch through the chest. 

Note: Consider where your elbows are during the movement and place them either higher or lower to improve contraction.

Incline chest press machine

- 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

- Start with traditional cable flies until fatigue.
- Drop down to kneeling and perform high to low chest flies.

Cable flies high to low

- 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.

Chest (Upper Focussed)

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