Name: Playbook - Bryanna Williams - W3/D5 Chest and Triceps
Uploaded: 2021-08-26T00:54:48.847Z
Duration: 45 min
Description: W3/D5 Chest and Triceps

This workout will consist of predominantly pushing movements. It focuses on hitting your Chest and Triceps muscles.

-Incline the bench so you are lying back at an angle
- Grip the bar with preferred width 
- Bring the bar down to your mid-chest  
- Push the bar straight up engaging your chest

Incline Bench Press

- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.

Dumbbell Bench Press

- Adjust seat so that elbows are slightly below the shoulder with the selected grip
- Bring your hands together keeping a slight bend at the elbow 
- Pause engaging your chest and return to the initial position

Machine Chest Fly

- With one hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. 
- Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
- As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
- Squeeze the triceps and hold for a second in this contracted position.
- Slowly return the handle to the starting position.
- Repeat for the recommended amount of repetitions and then perform the same movement with the other arm

Tricep Extension (Single Arm)

Overhead Rope Tricep Extension

- Lay flat on a bench, holding an ez bar (or bent bar).
- Bend at the elbows so the bar go behind your head, stopping when you feel a good stretch in your triceps.

W3/D5 Chest and Triceps

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