Name: Playbook - Ashley Ta - Chest & triceps: gym
Uploaded: 2024-03-11T12:47:04.624Z
Duration: 50 min
Description: Chest & triceps: gym

Paige

Great workout!  My triceps already feel it and I know my chest definitely will tomorrow.

Danielle

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Pinch your shoulder blades inward (to protect them) This will also create a natural arch.
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell 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

- 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

- 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

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps
- Keeping your elbows tucked in by your body, full extend your arms downward 
- When coming back up, remain in control and come up to the point your arms are parallel to the floor

Tricep extension with straight bar

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Starting in a high plank position,
 & core engaged.
- Lower yourself down so that your chest is just above the floor.
- Push back up to starting position.
* Stay mindful of keeping your spine in line and not dipping your back/hips/glutes.
* If you need modification ideas, please see my “push up build up” section for modifications but don’t skip your push ups!

Push-ups

Chest & triceps: gym

Chest & triceps

Was great to follow a good plan 
Perhaps a beginner, intermediate, advanced options would be cool

Caitlin

Chest and triceps

Back + biceps

Shoulders: dumbbells only

Always love this workout on shoulder day!

Laura

Lexi Cummings

Shoulders

Chest

Home workout for the win 💪🏾💥💥

Dumbbell only- back

Cable only: back day

Great workouts! I was able to do them in my office!

Marian

I feel absolutely amazing after doing this dumbbells only: chest and shoulders workout

Chest & triceps: gym

Community

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