Name: Playbook - Chad Lopez - W1/D1 Workout 1 - Chest & Triceps
Uploaded: 2023-07-06T18:59:56.694Z
Duration: 45 min
Description: W1/D1 Workout 1 - Chest & Triceps

Today's workout focuses on your chest and triceps, sculpting a physique that exudes strength and confidence.

Begin with push-ups to warm up, awakening your muscles for the challenges ahead. Dive into dumbbell bench press, shaping your chest with explosive strength. Skull crushers isolate and sculpt your triceps, while DB incline press targets your chest from a new angle.

Embrace tricep kickbacks for sleek arm aesthetics, and chest flies for graceful pectoral development. Finish with dips, defying gravity and unlocking your upper body might

- Warm-Up to failure
- Start with your hands just outside the shoulders, 45° angle elbows to shoulder
- Bend at the elbows and bring chest to ground
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Lean hand and knee on bench
- Holding dumbbell in free hand and arm bent to 90 degrees at your sides
- Extend your arm engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest till you feel a stretch in pecs
- Bring dumbbells back together squeezing your chest, extra tight at top for inner chest development

Dumbbell chest fly (flat)

- 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

W1/D1 Workout 1 - Chest & Triceps

W1/D2 Leg Day W2

Would like some guidance on proper form and technique also for the one where you hold dumbbell and do high knees does it matter which are you use?  Just some questions that beginners will ask.

W1/D1 Workout 1 - Chest & Triceps

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