Name: Playbook - amd komsa - Week 1/Day 1 - Chest + Tricep
Uploaded: 2022-02-20T11:45:14.029Z
Duration: 60 min
Description: Week 1/Day 1 - Chest + Tricep

Barbell reverse grip decline bench press

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Lower weight down until it taps your chest
- Extend arms straight back up

Dumbbell incline close grip bench press

- 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

Chest fly machine

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

Cable EZ-bar reverse grip tricep extension

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps