Name: Playbook - Adis Kacamakovic - LEAN-N-MEAN CHEST & TRICEPS TRAINING
Uploaded: 2021-10-06T16:33:42.188Z
Duration: 95 min
Description: LEAN-N-MEAN CHEST & TRICEPS TRAINING

McKade

This is one MEAN Chest & Triceps Training. There is a lot of repetitions and by the end of the training it gets hectic! Let me know how you guys pushed through this workout. 👊🏽

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline Bench Press (Barbell)

- Exhale and push outward until your arms are fully extended (don't lock the elbows). Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.
-Pause briefly at full extension.
-Bend your elbows and return to the starting position, breathing in during this recovery.

Machine Chest Press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline Cable Fly

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Straight Bar Tricep Pushdown

- Control the negatives
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

LEAN-N-MEAN CHEST & TRICEPS TRAINING

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