Chest (6/19/13)

Chest

• Hand-release Push-up
• 60 total
• Lower yourself until chest touches the floor, slightly lift hands up from floor, then press back down into floor raising yourself back to full extension
• Incline Press
• 5 sets x 10 reps
• Wide-grip Negative Press
• 5 sets x 5 reps
• Lower bar on 5 count, pause at bottom, explode back up to full extension. Use spotter as necessary.
• Wide Dumbbell Press
• 4 sets x 10 reps
• Select a weight between what you use for dumbbell bench and dumbbell flye (i.e. 80lbs bench, 40lbs flye = 60lbs for this exercise)
• Lower dumbbells wider than normal for bench presses, but narrower than flyes. Pause and bring the weights back up squeezing your chest together, slightly rotating the weights until your palms face each other while at full extension.
• 50's
• 2 rounds
• Load barbell with light weight, perform 50 consecutive reps. Only rest position is full extension.

Niko Countouriotis
Fireman