Name: Playbook - Arev @endicci - DB only
Uploaded: 2022-10-01T14:56:02.114Z
Duration: 45 min
Description: DB only

TEMPO: 4 sec negative
 
- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Regular incline DB bench but one arm at a time

Single Arm Incline Bench

- Hold the weight above your head on an incline bench
- Move your elbow back so it’s a little past your shoulders (you don’t want your elbow directly above e shoulder )
- keep elbow in a fixed position and lower weight down to your shoulder and back up

Single Arm Incline DB Skull Crushers

Chest & Tri

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Begin in a push up position with hands shoulder width or more narrow
- Lower body down to the ground
- Push through your arms to rise back up

DB only

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