Name: Playbook - Day 1 Training - Chest & Triceps
Uploaded: 2024-01-07T21:25:02.669Z
Duration: 90 min
Description: Chest & Triceps

Paul

Joshua

Mike

Wyatt

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

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

Flat Dumbbell Bench Press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Incline Chest Press Machine

Perform a incline neutral dumbbell press, at the top of the press, rotate your hands so palms are facing out. Continue into a incline chest fly. Return to neutral grip press and repeat. 1 press and 1 fly = 1 rep

Incline Dumbbell Neutral Press & Fly

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

Seated Chest fly machine

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

Flat Barbell Tricep Press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Straight Bar Tricep Pushdown

Chest & Triceps

That was a good one. Maybe favorite chest workout yet

Brogan Baker

Upper Chest

It was fire. Those 15 dips were NOT happening though. Lol

Carl

Mad chest pump ready to go !💪💪☝️

Cesar

Chest Workout

Chest Variations

Smitty 

Anthony Arredondo

Chest Build

BENCH / FLY PUMP

Solid chest/tricep pump! Did need little more chest but good pump and ab workout good finished

Chest & Triceps

Community

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