Name: Playbook - Demi Bagby - Thursday: Chest + Triceps
Uploaded: 2023-03-21T15:46:40.082Z
Duration: 45 min
Description: Thursday: Chest + Triceps

- Dumbbell floor press
- Dumbbell chest fly
- Lying dumbbell skull crusher
- Dumbbell overhead tricep ext. 
- Dumbbell push-up
-Diamond push-up

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- 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

Lying dumbbell skull crushers

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Dumbbell push-ups

- Place your hands close 
- Bend at the elbows to come down 
- Come down until you are close to the floor and push through your hands to come up 
- Engage your chest

Thursday: Chest + Triceps

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