Name: Playbook - Ashley Ta - Chest and triceps
Uploaded: 2024-03-15T14:01:17.887Z
Duration: 45 min
Description: Chest and triceps

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

Caitlin

1. Lie flat on a bench with your feet firmly planted on the ground. Your head, upper back, and buttocks should be in contact with the bench.

2. Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing forward. Make sure your grip is comfortable and secure.

3. Lift the barbell off the rack and hold it above your chest with your arms fully extended. This is the starting position.

4. Inhale and slowly lower the barbell towards your chest, keeping your elbows at a 45-degree angle to your body. Lower the barbell until it touches your chest or hovers just above it.

5. Exhale and push the barbell back up to the starting position by extending your arms. Keep your wrists straight and your grip firm.

Ensure that you maintain control throughout the movement, avoiding any sudden or jerky motions. Keep your shoulders pressed against the bench and your back flat. Engage your chest, shoulders, and triceps to execute the pressing motion. If you're a beginner or lifting heavy weights, it's advisable to have a spotter present for safety. Adjust the weight of the barbell to a level that challenges you but allows you to maintain proper form.

Bench press

1. Set up a cable machine with a rope attachment at the high pulley. Adjust the weight stack to a suitable resistance level.

2. Stand facing the cable machine and grab the rope attachment with an overhand grip. Your hands should be close together, with your palms facing each other.

3. Take a step back to create tension in the cable. Position your feet shoulder-width apart and slightly bend your knees.

4. Start with your arms bent at a 90-degree angle, with your elbows tucked in close to your sides. This is the starting position.

5. Keeping your upper arms stationary, exhale and extend your forearms by pushing the rope downward until your arms are fully extended. Focus on contracting your triceps throughout the movement.

6. Hold the contracted position for a moment, squeezing your triceps, before slowly returning to the starting position by bending your elbows.

Ensure that you maintain proper form throughout the exercise. Keep your elbows close to your body and avoid allowing them to flare out to the sides. Keep your core engaged and your back straight. Control the movement and avoid using momentum to lift the weight. Adjust the weight on the cable machine to a level that challenges you but allows you to maintain proper form.

Tricep extension

1. Adjust an incline bench to an angle of around 30-45 degrees. Sit on the bench with a dumbbell in each hand, resting them on your thighs.

2. Lie back on the bench and bring the dumbbells up to shoulder level, palms facing forward. This is the starting position.

3. Push the dumbbells up and away from your body, extending your arms fully. Keep your wrists straight and your palms facing forward throughout the movement.

4. Lower the dumbbells slowly and with control, bringing them back to the starting position. Your elbows should be at a 90-degree angle or slightly lower.

Ensure that you maintain proper form throughout the exercise. Keep your shoulders pressed against the bench and your back flat. Engage your chest muscles to press the dumbbells upward, avoiding any strain on your shoulders. Control the movement and avoid using momentum to lift the weights. Choose a weight that challenges you but allows you to maintain proper form throughout the exercise.

Incline chest press

1. Set up a cable machine so the attachment head is hip height. Stand facing away from the machine with your feet shoulder-width apart.

2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and parallel to the ground. Hold the attachment with an overhand grip, palms facing down. Your arms should be extended straight down towards the ground. This is the starting position.

3. Keeping your upper arms close to your body and your elbows pointed towards the ceiling, exhale and slowly bend your elbows to lower the attachment towards your shoulders. Your forearms should be perpendicular to the ground.

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

5. Inhale and extend your arms back to the starting position, fully contracting your triceps at the top of the movement.

Ensure that you maintain proper form throughout the exercise. Keep your core engaged and your back straight. Avoid using momentum to lift the weight and focus on using your triceps to perform the movement. Choose a weight that challenges you but allows you to maintain proper form.

Bent over cable tricep extension

1. Set up a cable machine with the handles or attachments at chest height. Stand in the center of the machine and grab the handles with an overhand grip.

2. Take a step forward with one foot to create tension in the cables. Keep your feet shoulder-width apart and maintain a slight bend in your knees.

3. Stand tall with your core engaged and your chest lifted. This is your starting position.

4. Exhale and slowly bring your arms forward and together in a hugging motion, keeping a slight bend in your elbows. Imagine you are hugging a big tree.

5. Pause for a moment when your hands meet in front of your chest, feeling the stretch in your chest muscles.

6. Inhale and slowly return your arms back to the starting position, maintaining control and resistance in the cables.

Ensure that you maintain proper form throughout the exercise. Keep your core engaged, your shoulders relaxed, and your chest lifted. Avoid using momentum to bring your arms together and focus on using your chest muscles to perform the movement. Choose a weight that challenges you but allows you to maintain proper form.

Cable chest fly

I was smoked by the end of this workout and didn’t feel I could properly keep push up form (which is why I modified).
If you can push some out on your toes, go for it! But remember— form over everything!

1. Start by positioning yourself on the floor in a kneeling position. Place your hands shoulder-width apart on the ground, slightly wider than your shoulders.

2. Extend your legs behind you so that your weight is supported by your knees and hands. Your body should form a straight line from your head to your knees.

3. Engage your core muscles by pulling your belly button towards your spine. This will help stabilize your body during the exercise.

4. Lower your upper body towards the ground by bending your elbows. Keep your elbows tucked close to your sides as you lower yourself down.

5. Continue lowering until your chest is just above the ground or as far as you can comfortably go. Maintain a straight line from your head to your knees throughout the movement.

6. Pause for a moment at the bottom of the movement, then push through your hands to straighten your arms and return to the starting position.

Remember to breathe throughout the exercise. Focus on maintaining proper form and engaging your chest, shoulder, and tricep muscles as you perform the movement. If you find the exercise too challenging, you can modify it further by placing your hands on an elevated surface such as a bench or step.

Push-ups (modified)

Chest and triceps

Chest & 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 and triceps

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