Name: Playbook - Holly Fielding - TRICEPS & CHEST (GYM)
Uploaded: 2024-01-18T19:44:22.756Z
Duration: 60 min
Description: TRICEPS & CHEST (GYM)

⭐️ FORM

▫️Stand tall, abs engaged and upper arms locked at your sides, press the bar down until your elbows are straight, and bend the elbows to return to the starting position

Cable straight bar tricep pushdown

⭐️ FORM:

▫️Stand tall, abs engaged and upper arms locked overhead, Press the Rope forward until your elbows are straight, Bend the elbows to return to the starting position

⭐️ OPTION:

▫️Dumbbell Tricep extension

Rope tricep extension

CABLE SET #1

⭐️ FORM:

▫️Lay flat on bench, bring weights in a full circle above your head then above waist, and keep arms level with body avoid letting them below body

Bench Around the worlds

⭐️ FORM:

▫️Hold weight on side, extend over head engaging your tricep, return slowly to starting position, and keep your core tight

Bench dumbbell tricep extensions (single)

BENCH SET #2

⭐️ FORM:

▫️Grip the bar with preferred width, bring the bar down to your mid chest, and push the bar straight up engaging your chest

⭐️ OPTION:

▫️Cheat press with Dumbbells

Flat bench press

CHEST PRESS SET #3

⭐️ FORM:

▫️Align cable between legs, hold rope and press straight overhead, and focus on on using triceps as the driving muscle

⭐️ OPTION: 

▫️Perform skull crushers with dumbbell or barbell

Rope cable Tricep pull

⭐️ FORM:

▫️Place your feet on an elevated surface, bend at the elbows to come down, and engage your chest as you come down

⭐️ OPTION:

▫️Perform regular push-up or push-up on your knees

Decline push up

⭐️ FORM:

▫️ Keep back straight & Abs tight 

▫️ Power to drive weight up and down should come from your Arms NOT your Legs, legs are just there to stabilize you

▫️The more bent your legs are the easier the movement is - the straighter your legs are the harder

⭐️ OPTION: 

▫️If need take the plate out and do a body weight Tricep dip

TRICEPS & CHEST (GYM)

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