Name: Playbook - Jess Guinan - D3 | Chest + Triceps | 4/24
Uploaded: 2024-04-24T02:15:58.497Z
Duration: 60 min
Description: D3 | Chest + Triceps | 4/24

- DB Flat Bench Press (4 sets of 8)
NOTE: go pretty heavy on these, do a warm up set

- Isolated DB Incline Bench Press (4x10 ea side)

- Tricep Pushdown w Rope (4x12)

SUPERSET:
- DB Alternating Flat Bench Flyes (4x12 ea side)
- BB Skullcrushers (4x12)

- Sit on a bench with a dumbbell in each hand.
- Keeping your core tight, kick the dumbbells up with your knees and lay down on your back on the bench.
- Keep your core tight by bringing your belly button towards your spine - there should not be a gap between your lower back and the bench.
- Bring the dumbbells directly over your boobs/pecs.
- Keeping your core tight, bring the dumbbells down towards your chest. The dumbbells should hit just below your pecs/boobs, while your arms come down to a ninety degree - make sure to keep your forearms nice and straight!
- Keeping your core tight, bring the dumbbells back up.
- Once you are finished with your set, bring your knees up and place the dumbbells on your knees. Keeping your core tight, use the momentum of bringing your body forward to bring the dumbbells with.

Dumbbell flat bench press

- Use an incline bench or set up an adjustable bench by moving the backrest up one notch and moving the seat up all of the way. Hold a dumbbell in one hand. 
- Keeping your core tight, kick the dumbbell up with your knee and lay down on the inclined bench. 
- Keep your core tight by bringing your belly button towards your spine - there should not be a gap between your lower back and the bench. Brace your feet on the ground for extra support. 
- Bring the dumbbells directly over your boobs/pecs. 
- Keeping your core tight, bring the dumbbell down towards your chest. Your arm comes down to a ninety degree while your elbow angles slightly towards your rib - make sure to keep your forearms nice and straight - your elbow should be slightly inward. 
- Keeping your core tight, bring the dumbbell back up arcing over your chest.

Isolated Incline Press

- Hold each end of the rope attachment.
- Bring your elbows to a ninety degree angle.
- Straighten your arms, really focusing on using your triceps, and bring the rope down towards either side of your thighs.
- Flex your tricep at the bottom, & return to a ninety degree angle.
- Going too high up will allow your shoulders to intervene - make sure to only go to 90 degrees!

Tricep pushdown with rope

- DB Alternating Flat Bench Flyes (4x12 ea)
- BB Skullcrushers (4x12)

- Sit on a bench with a dumbbell in each hand.
- Keeping your core tight, kick the dumbbells up with your knees and lay down on your back on the bench.
- Keep your core tight by bringing your belly button towards your spine - there should not be a gap between your lower back and the bench.
- Bring the dumbbells directly over your sternum. The dumbbells should be touching, and your palms should be facing each other.
- With a slight bend in your arms, bring one arm down while the other stays straight up. The dumbbells should arc over your chest the entire time.
- Once you feel a slight stretch in your chest, bring the dumbbell back up, gently touching them together and squeezing your chest together.
- Repeat on the other arm. 
- Once you are finished with your set, bring your knees up and place the dumbbells on your knees. Keeping your core tight, use the momentum of bringing your body forward to bring the dumbbells with.

Flat Bench Alternating Flyes

- Lay down on your back on a bench and bring your belly button towards your spine to brace your core. 
- Bring a barbell straight up over your chest - your palms should be facing upward.
- Keeping your elbows locked, bring the barbell down so that it is directly over your forehead.
- Keep your elbows locked and bring the barbell back up.
- Remember to keep your core tight by bringing your belly button towards your spine - there should not be a gap between your lower back and the bench.

D3 | Chest + Triceps | 4/24

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