Name: Playbook - Chloe Trca - #4 upper body | PUSH
Uploaded: 2023-01-16T05:23:57.873Z
Duration: 75 min
Description: #4 upper body | PUSH

You’ll need the following 
-  chest press machine  
- a bench 
- dumbbells
- cable machine 
- tricep dip machine

Seated chest press

- 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)

You’ll need the following 
- a bench
- dumbbells

Dumbbell bench press

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

Superset #1

You’ll need the following 
- a bench 
- dumbbells

- begin seated in a bench 
- slightly bend over

Bent over dumbbell fly

Incline Plyometric Push Ups

Superset #2

You’ll need the following 
- cable machine

- Position a cable at the lowest position possible and attach a single handle.
- Reach across your body and grab the handle with a neutral grip.
- Keep the elbow slightly bent and pull the handle across your body and raise laterally.
- Slowly lower the handle back to the starting position under control.

Cable lateral raise

- grip handle with one hand 
- begin movement at hip and hinge elbow in an upward movement to your shoulder 
- release back down to hip

#4 upper body | PUSH

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