Name: Playbook - Ashley Thomas - Chest,Triceps, & Core
Uploaded: 2024-01-19T23:30:04.080Z
Duration: 65 min
Description: Chest,Triceps, & Core

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

Decline push up

Hands should be slightly outside shoulder width. Lower the bar to the chest actively stretching your chest muscles.
Press the bar upward by extending your elbows.

Incline bench press (barbell)

Holding one dumbbell in each hand with palms facing away from you, lie down on a bench and plant your feet on the floor on either side of the bench, or on the bench itself. Extend your elbows to hold the dumbbells directly in front of your chest. This is your starting position.
Inhale. Bend your elbows to lower the dumbbells towards your chest, ensuring that your elbows remain in close contact with the sides of your body.
Exhale. Extend your elbows and push the dumbbells away from your chest to return to the starting position. Repeat for the specified number of repetitions.

Dumbbell Flat chest press

On a incline bench with your arms extended and palms facing each other. Alternate arms and lower dumbbells to your sides opening your chest. Bring dumbbell back together squeezing your chest.

X__reps each arm

Alternating Incline Dumbbell Chest Fly

Attach D-shaped handles to the high pulleys on a cable crossover machine. Ideally, they should be at head height or slightly above.
Grab one handle in each hand and pull them down, so they’re close together and in front of your hips.
Take a couple of steps forward and then adopt a split stance for balance. Place your preferred foot in front – it doesn’t matter which leg you lead with.
Brace your abs and pack your shoulders back and down.
Adjust your position so that the cable runs in line with your arms. Your elbows should be slightly bent but rigid.
Open your arms and raise your hands out and back to around shoulder level. Get a good stretch in your chest but take care not to hyperextend your shoulders.
Using your pecs, squeeze your arms back down and in. Push your shoulders forward in this position to increase lower pec activation

High to Low Cable Chest fly

Select your desired weight and sit on the edge of a flat bench.
To get into position, lay back and keep the bar close to your chest. Once you are supine, press the weight to lockout.
Lower the weights towards your head by unlocking the elbows and allowing the ez bar to drop toward your forehead or just above.
Once your forearms reach parallel or just below, reverse the movement by extending the elbows while flexing the triceps to lockout the weight.
Repeat for the desired number of repetitions.

Flat Bench EZ bar Skullcrushers

Begin with rope in both hands and elbows bent 90 degrees. Extend elbows and engage triceps. Slowly release up and repeat.

Cable rope triceps extensions

Set up for the one-arm tricep extension by attaching a single grip handle to a high pulley cable and selecting the weight you want to use on the stack.
Stand to the side of the machine and grasp the handle with an overhand grip (palms facing down).
Keeping your arm and body fixed, slowly extend the arm as far as possible.
Pause and squeeze the tricep. Then slowly release the weight.
Repeat this motion for desired reps, and then repeat for the right arm.

X __reps each arm

Chest,Triceps, & Core

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