Name: Playbook - Zac Perna - Chest
Uploaded: 2021-12-24T00:34:48.763Z
Duration: 60 min
Description: Chest

Mitch

1. Flat Bench Press (3 Sets)
- 8 Reps
- 6 Reps
- Failure

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

3. Seated Cable Fly (3 Sets)
- 15 Reps
- 12 Reps
- Failure

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

- Grip the bar with preferred width. 
- Bring the bar down to your mid chest and hold stretch through the chest at the bottom.  
- Push the bar straight up engaging your chest.

Flat bench press

- 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

- Set bench up so it’s at 90 degrees.
- Have your hands set up in a line with your shoulders. Have a slight bend in the elbows (keep this consistent throughout movement).
- On the way up, keep shoulders back and bring hands to just inside shoulder width to maximise contraction.
- Hold contraction briefly, then slowly lower back down to full stretch.

Note: Consider arching back slightly to improve the contraction.

Seated Cable Fly

- 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.

Chest

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