Name: Playbook - Blair Epstein - Chest and Tris
Uploaded: 2024-01-06T13:34:05.193Z
Duration: 45 min
Description: Chest and Tris

- Start in a push up position, wrists below shoulders
- Lower chest down to the ground
- Press off the ground sending your elbows back
- Drop to knees to modify 
- I would rather you drop to your knees to get your chest closer to the ground than do half a push up on your toes (:

Push ups

- Start by lying down with the barbell directly above you
- Slight arch in your lower back, sticking your chest out 
- Grip is outside of your shoulders  
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Do these back to back with out a rest in between exercises - rest 45 seconds in between rounds.

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable Rope Triceps Extensions

- 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

Superset 1

- Press the dumbbell straight up reaching full extension while the other hand is locked out, then bring the other DB down
- Come down until your arms reach 90 degrees

Incline Dumbbell Alternating Chest Press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward the top of your head
- Extend your arms back up to starting position

Chest and Tris

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