Name: Playbook - Katie Smith - Chest & Triceps
Uploaded: 2023-05-10T16:39:34.025Z
Duration: 60 min
Description: Chest & Triceps

Target your chest and tricep muscles with this workout. Gym equipment needed!

Activate your chest and tricep muscles with this light super set.

- Hold a weight plate sandwiched together between your palms at chest height
- Raise your elbows so your arms are parallel to the floor and your fingers are forward
- Extend your arms and press the plates straight out from your chest
- Slowly return to starting position

Plate Svend Press

-Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Seated Plate Overhead Extension

Warmup Set

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

*Start with two warmup sets just the bar. Next 4-5 sets are working sets, increase weight each set*

Barbell flat bench press

- Begin on an incline bench with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell Incline Chest Fly to Close Grip Press

- Hinge forward keeping a bend at your knee
- Holding dumbbell in one hand and arm bent to 90 degrees at your side
- Extend your arm engaging your triceps
- Lower back to starting position
- Repeat on other arm

Dumbbell Single Arm Tricep Kickbacks

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
- Start with heaviest weight and lower each set

Cable Rope Tricep Extension

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

Resistance band push-ups

This is another way to do the resistance band push-ups, if you only have access to a longer band

Chest & Triceps

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