Name: Playbook - Ashley Thomas - Chest, Triceps, & Core (Home)
Uploaded: 2024-02-18T22:56:50.873Z
Duration: 65 min
Description: Chest, Triceps, & Core (Home)

Grip the bar with preferred width. Bring the bar down to your mid chest. Push the bar straight up engaging your chest.

Flat bench press

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

Hook band onto a door anchor about chest height or pole. Take end of band with one hand and stand facing away from the anchor point. 
Fly arm out to the side and bring it in front of you. Slowly reverse the move. Repeat reps on one side then switch. 


X__reps each side

Resistance band Chest fly

Place your feet on an elevated surface. Bend at the elbows to come down. Engage your chest as you come up.

Decline push up

Superset: Chest

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Lie face up on a flat gym bench. Your entire body should be on the bench, except your lower legs. Your knees are bent, and your feet are flat on the floor. Arms extend above the chest, elbows shoulder-width apart (not locked), and both hands hold one end of a dumbbell.

Flex your elbows and lower the weight toward the top of your head. Your upper arms should remain relatively perpendicular to your body. This keeps the tension on the triceps versus shifting it to the shoulders.
Continue lowering the weight behind the head. The bottom of the dumbbell head should be about in line with the bench's top, or even a little higher if this feels unwieldy.
Reverse the movement until the weight is above the chest in the original starting position. Keep from locking the elbow to maintain tension in your triceps muscle.

Dumbbell Skullcrushers

With a band wrapped around one hand and held overhead pull the band down with one hand by extending your elbow straight. Slowly release back to start position with elbow bent.

X__reps each arm

Resistance band Tricep Extension (Single)

Perform each exercise once in the circuit. Rest for 60 seconds and repeat.

Start in a side plank position. 
Keeping your core engaged bring your arm underneath your body. 
Extend your arm above you. 
* Work both sides

X__reps each side

Elbow side plank Reach Throughs (rotate)

Lay on your back, hands at your sides. Raise your legs off the ground until straight up. Lower them slowly pressing back into the ground. Only lower as far as you can press your back into the ground and engage the abdominal muscles.

Lying leg raises

Start laying on your back with legs straight out. Reaching with your opposite arm as you raise your opposite leg straight up to reach for your opposite foot. Slowly lower back down. And repeat on opposite side or stay on same side.

Crossbody Straight arm/leg reach

Keep your back straight and knees close to the floor. Keep abs engaged during the whole
movement and hips still. Press hands into the ground. 

X__seconds total

Chest, Triceps, & Core (Home)

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