Name: Playbook - Aliayah McDonald - Chest & Triceps
Uploaded: 2023-04-06T13:34:00.999Z
Duration: 60 min
Description: Chest & Triceps

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- With your chest flat and a dumbbell in each hand
- Keep a slight bend in the elbows and knees 
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

dumbbell rear delt fly

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- With criss crossed cables or long bar 
- Keep a slight bend in the elbows and knees 
- Lower your hands down so they are at the top of your thigh/ quad 
- slowly let the cable come up to your chest 
- lower back down

cable pulldowns

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Hold the bar with your palms facing away from you in a close grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended