Name: Playbook - Ashley Ta - Chest & triceps
Uploaded: 2024-03-20T16:08:15.651Z
Duration: 45 min
Description: Chest & triceps

You will need:
Bench press
Bench
Cable machine 
Dumbbells

1. Start by lying flat on a weight bench with your feet firmly planted on the ground.
2. Grip the barbell with your hands slightly wider than shoulder-width apart. Your palms should be facing forward, and your thumbs should be wrapped around the bar for stability.
3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. This is your starting position.
4. Inhale and slowly lower the barbell towards your chest, keeping your elbows tucked in close to your body. Lower the bar until it touches your chest or comes close to it.
5. Pause for a brief moment at the bottom position, then exhale and push the barbell back up to the starting position, fully extending your arms.

Bench press

1. Start by setting the pulleys on a cable machine to the desired height. The pulleys should be positioned slightly above shoulder height.

2. Stand in the center of the cable machine, facing away from the machine. Take a step forward with one foot to create a stable stance.

3. Grasp the handles of the cable machine, one in each hand, with your palms facing forward. Your arms should be slightly bent at the elbows and extended out to your sides at shoulder height. This is your starting position.

4. Engage your core and keep your back straight throughout the exercise. Take a deep breath in and exhale slowly as you bring your arms forward in a sweeping motion, crossing them in front of your chest. Imagine hugging a tree.

5. Keep a slight bend in your elbows as you bring your arms together, feeling a stretch in your chest muscles. Pause for a moment at the fully contracted position.

6. Inhale and slowly reverse the motion, allowing your arms to return to the starting position in a controlled manner.

Cable chest flies

1. Start by attaching a rope attachment to a cable machine at the high pulley position. Adjust the weight on the machine to a suitable level for your fitness level.

2. Stand facing the cable machine with your feet shoulder-width apart. Grab the rope attachment with an overhand grip, palms facing each other. Your hands should be shoulder-width apart.

3. Position yourself a few steps back from the machine, with your arms fully extended in front of you. This is your starting position.

4. Engage your core and keep your upper arms close to your sides throughout the exercise. Take a deep breath in and exhale slowly as you bend your elbows and pull the rope down towards your thighs.

5. As you lower the rope, focus on squeezing your triceps and keeping your elbows stationary. Your forearms should be the only parts of your arms moving.

6. Pause for a moment at the bottom of the movement, feeling the contraction in your triceps.

7. Inhale and slowly reverse the motion, allowing the rope to return to the starting position in a controlled manner.

Tricep rope extensions

1. Start by lying flat on a bench with a pair of dumbbells in your hands. Hold the dumbbells with an overhand grip, palms facing each other. Extend your arms fully above your chest, keeping your elbows slightly bent. This is your starting position.

2. Engage your core and keep your upper arms stationary throughout the exercise. Take a deep breath in and exhale slowly as you bend your elbows and lower the dumbbells towards your forehead.

3. As you lower the dumbbells, focus on keeping your upper arms perpendicular to the floor. Your forearms should be the only parts of your arms moving.

4. Pause for a moment at the bottom of the movement, feeling the stretch in your triceps.

5. Inhale and slowly reverse the motion, extending your arms and bringing the dumbbells back to the starting position in a controlled manner.

Dumbbell skull crushers

1. Start by sitting on a flat or slightly inclined bench with a dumbbell in each hand.

2. Position the dumbbells at shoulder level, palms facing each other. Your elbows should be bent, and your upper arms should be parallel to the floor. This is your starting position.

3. Engage your core and press the dumbbells up until your arms are fully extended. Keep your palms facing each other throughout the movement.

4. As you press the dumbbells up, focus on keeping your elbows close to your body and your upper arms parallel to the floor. This will help target the triceps muscles.

5. Pause for a moment at the top of the movement, feeling the contraction in your chest and triceps.

6. Inhale and slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.

Dumbbell close grip chest press

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

Paige

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

Danielle

Chest & triceps: gym

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

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