Name: Playbook - Ashley Watts - Day 4 - Chest & Triceps
Uploaded: 2023-02-27T04:26:11.326Z
Duration: 30 min
Description: Day 4 - Chest & Triceps

Rachel

Christine

Week 4 ✔️ excited for new exercises next week!

My arms are on fire! Great workout to end the week!!!

Stephanie

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury 
• 15, 12, 10 rep exercises = increase weight each set

(Modified) 
- From kneeling position, place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

(Regular) 
- From kneeling position, place your hands just outside the shoulders 
- Kick back your legs shoulder width apart, supporting yourself with your toes facing the ground
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified or regular push ups

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the band down
- Bend the elbows and control weight back to starting position

Resistance band tricep extension

- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Day 4 - Chest & Triceps

Community

More workouts from Ashley Watts