Name: Playbook - Amber Higgins - CHEST AND TRICEPS
Uploaded: 2022-05-31T01:34:38.241Z
Duration: 60 min
Description: CHEST AND TRICEPS

This workout will focus on strengthening one of my favorite compound movements and building mass in the triceps!

Complete this warmup before moving on to your bench session!

-Sit down on a yoga mat or flat surface with your legs bent and planted in front of you. 
-Clasp your hands behind your back and place them on the ground behind you. 
-Slide your hands back and scoot your body forward to stretch your shoulders and pectorals

Chest and shoulder stretch

-Hold a dowel or similar lightweight bar in both hands
-Keep your hands as close together as possible while passing the bar behind and in front of you

Dowel chest stretch

-Begin by setting up a rack for benching, making sure the barbell is placed appropriately for you
-Complete a warmup with just the bar focusing on keeping your shoulders retracted and you movements slow and controlled 
-This will help you lock in your form before adding weight, and loosen up your pectorals

Warmup with bar

-Begin with 5-10lbs on each side, and complete 3-5 reps at 5 pound intervals until you’ve reached working weight (you can just barely complete 5-8 reps with good form for all 4 sets)

Warmup weight

Bench warmup

- Determine working weight and adjust bench to appropriate height
- Grip the bar with preferred width 
- Keep feet planted 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
- Keep your shoulders retracted and brace however you choose. Some people hold their breath while they complete the rep, others find that exhaling while pressing is better, it’s up to you to find what you like best!

Flat bench press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine decline chest press

- Using a handle attachment on the highest setting of a cable tower
- Grasp handle overhand and stagger your feet slightly leaning your chest forward 
- Keep elbow static and extend your arm engaging tricep at full extension 
-Return to start and repeat until all reps are complete on both sides

Unilateral tricep push down

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

V-bar tricep extension

- 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