Name: Playbook - Greg Jones - Day 1 // Chest + Shoulders + Triceps
Uploaded: 2021-03-20T16:52:51.970Z
Duration: 60 min
Description: Day 1 // Chest + Shoulders + Triceps

Jarrad

Fredrik

Shelinder

Tough first time back, but pushed though!

Justin

Jahmar Mccullers

Carlos Reyes

Jordan

1. Set up an incline bench at about 30 degrees.
2.  Lie on the bench and hold a dumbbell in each hand with an overhand grip. 
3. Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion. 
4. Continue lowering them until you feel a stretch in your chest and shoulders.

Incline DB Flys

1. Lie flat on an incline bench and set your hands just outside of shoulder width.
2. Set your shoulder blades by pinching them together and driving them into the bench.
3. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
4. Let the weight settle and ensure your upper back remains tight after lift off.
5. Inhale and allow the bar to descend slowly by unlocking the elbows.
6. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
8. Repeat for the desired number of repetitions.

Incline Bench Press

1. Sit on the bench and lean back. 
2. Brace your core and press both bars straight up over your chest as you exhale.
3. Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. 
4. Aim to complete sets of  12 reps.

Incline Chest Press Machine

1) Assume a standing position with your feet shoulder width apart. 
2) Set the pulleys of the cable machine to a height just above your head.
3) Grab the left handle with your right hand and the right handle with your left hand. Your arms will start in this crossed position.
4) Stand in the center of the cable machine and take a step backwards to create some tension in the cables. 
5) With a tight core, contract your rear (posterior) delts to bring your arms backward until you feel a pinch in your shoulder blades.
6) Slowly bring your arms back to the starting position. You should maintain only a slight bend in your arms during this motion. 
7) Maintain tightness in your core and repeat!

Cable Rear Delt Flys

1. Stand tall, a dumbbell in each hand. Arms are at your sides, palms facing in. Position your feet roughly hip-distance apart. Check your posture—roll your shoulders back, engage your core, and look straight ahead.
2. Raise your arms simultaneously just a couple inches out to each side and pause. This momentary pause should help ensure you disengage your trapezius muscle from the movement, targeting the deltoids as intended.
3. Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height and your body is forming a "T" shape. Breathe in as you lift.
4. Pause and hold for a second at the top of the movement.
5. Lower the weights slowly (take about twice as long to lower the weights as you took to lift them), bringing your arms back to your sides. Breathe out as you lower the dumbbells.

Side Raises

1. Grip the front edges of a chair or bench with your hand.
2. Hover your butt just off and in front of the seat, feet flat, and legs bent so thighs are parallel to the floor.
3. Straighten your arms. This is your start position.
4. Lower your body toward the floor until your arms form 90-degree angles.
5. Then, engage your triceps to press back to start.
6. That's one rep!

Tricep Dips

1. Lie down on a bench or the floor holding a barbell directly above your chest with your palms facing each other. Your feet should be flat on the floor.
2. Without moving your upper arms, bend your elbows and slowly lower the weights toward the sides of your head. Avoid flaring your elbows.
3. Reverse the move to return to the starting position.

Day 1 // Chest + Shoulders + Triceps

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