Name: Playbook - Christina Stephenson - Chest and Triceps Workout
Uploaded: 2024-01-25T12:37:16.934Z
Duration: 70 min
Description: Chest and Triceps Workout

Warm-up: upper body warmup (see warmup tab)

Focus: bench press, tricep dips and push-up practice

Time: 70 minutes, including 8 minute spent on warmup and 3 warmup sets for bench press before the 6 working sets.

*I completed 2 warmup sets before getting into my 6 heavier working sets*

Rep Range: 4-6R
Modifications: dumbbell chest press

Bench Press

Reps: 4-6R
Modifications: banded or machine tricep dips OR bench tricep dips OR dumbbell skullcrushers (if your shoulders don’t love the dip movement)

Tricep Dips

Reps: 5R
Modifications: incline push-ups (on bench or use squat rack and adjust height to one that is appropriate for you) OR full pushup on the way down into kneeling pushup on the way up OR kneeling push-ups

Push-ups

Reps: 8R
Modifications: the higher the incline the less weight you push OR kneeling push-ups

*I dropped into eccentric pushups when my muscles gave out on the last couple*

Incline Push-ups

Rep Range: 8-10R
Modifications: banded chest fly

Dumbbell Chest Fly

Reps: 15R
Modifications: band tricep pushdown

Chest and Triceps Workout

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