Name: Playbook - Amanda Essen - Workout 1 - Chest and triceps
Uploaded: 2024-03-20T02:39:24.553Z
Duration: 60 min
Description: Workout 1 - Chest and triceps

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Superset 1

Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.

As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.

After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.

Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.

Reverse tricep bench press

- Lean slightly forward placing more tension on your chest

(If you can't bear your own weight, do the assisting machine or use bands)

Dips

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Superset 2

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

- 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 EZ-bar tricep extension

Get into high plank position with a dumbbell in each hand. Bend your right arm and lift the weight up to your ribcage.Now straighten your arm to raise the dumbbell behind you. Continue alternating for all reps.

Plank tricep extensions

- Lie on the back with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and and arms on the same time
- Touch with arms the legs/toes if possible
- Engaging your core throughout the movement

Workout 1 - Chest and triceps

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