Name: Playbook - Hunter Hennings - Chest + Tricep Hypertrophy
Uploaded: 2022-11-03T03:39:10.864Z
Duration: 75 min
Description: Chest + Tricep Hypertrophy

This workout is centered around Gaining Muscle in your Chest and Triceps. Let’s get it!
-Barbell Incline Bench Press
-Barbell Bench Press
-Push-Up
-Barbell Skullcrusher
-Cable Tricep Pushdown
-Steady Run

-Position the bench at a 45 degrees incline. Move the bench so the bar is directly above your eyes. Position the rack hooks so your arms are slightly bent when gripping the bar.
-Sit back on the bench. Drive your should blades down and back into the bench by protracting your scapula, and contracting your lats.
-Grip the bar 6 inches wider than shoulder width.
-Press the bar straight up and out of the rack hooks without loosing tightness and stability in your back.
-Move the bar above your chest (it should settle directly above your clavicle).
-Slowly lower the bar down to your mid-chest, and touch the bar to your mid-pec.
-Pause momentarily.
-Drive the bar straight up and back to the start position.
-Repeat.

Barbell Incline Bench Press

-Position the bench so the bar is directly above your eyes.
-Position the rack hooks so your elbows are slightly bent when you grip the bar.
-Lay on the bench with a slight arch in your lower back. Place your feet flat on the floor.
-Grip the bar 6-12 inches outside of shoulder width. Squeeze the bar as hard as you can.
-Pinch your shoulder blades together and squeeze your lats down and back.
-Push the bar straight up and out of the rack hooks without moving or relaxing your traps and lats. The bar will balance directly above your shoulder.
-Bend your elbows and maintain a tight and stable back. Guide the bar so it touches just below your pec. Pause the bar momentarily while maintaining tight and stable form.
-Push the bar back and up to the starting position.
-Repeat.

Barbell Bench Press

-Bend over and set your hands 6 inches outside shoulder width. Kick your legs back behind you, and position your feet so they are as close together as possible.
-Contract your lats, upper back, and abs, for a stable starting position. Your back should be neutral.
-Lower your body straight down until your chest touches the ground.
-Pause momentarily.
-Push the Earth away from you until you reach the starting position.
-Repeat.

Push-Up

-Position a flat bench away from the rack. Set the bar on the ground in front of the bench.
-Grip the bar slightly wider than shoulder width with a double overhand grip. Pick it up, and rest it on your chest. Sit on the bench, fall back, and lay flat on the bench with your head hanging slightly over the top.
-Press the bar to the start position of a bench press.
-Shift the bar back and behind your head in an arc. The bar will end up behind your head.
-Pause momentarily.
-Lift the weight up, taking the same arc back to the starting position.
-Repeat.

Skullcrusher

-Approach the cable machine. Position the pulley 6 inches above your head. Hook the rope adapter on to the carabiner.
-Grip the rope adapter, so your pinky is against the plastic stopper.
-Pull the rope down with your lats, into the bent arm starting position.
-Lock your shoulder into place by contracting your lats down and back. Stand straight up with a neutral back.
-Push the rope down at an arc until your arms are straight.
-Pause momentarily.
-Slowly follow the same arc back to the starting position.
-Repeat.

Cable Tricep Pushdown

- Run at a steady and sustainable pace for YOU. 
-Maintain a 5-7 out of 10 effort.
-Focus on proper form. It will help you out in the future.

Chest + Tricep Hypertrophy

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