Name: Playbook - Katie Smith - SHY GIRL CHEST + TRICEPS
Uploaded: 2023-05-23T13:55:45.963Z
Duration: 45 min
Description: SHY GIRL CHEST + TRICEPS

If you’re new to the gym, this workout is perfect for you!! All you need is a set of dumbbells and a bench. No need to move all around the gym, get your workout done in one spot!

Dumbbell chest press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Dumbbell close grip press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Chest + triceps superset

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Raise your elbow
- Extend your arm engaging your tricep
- Focus on a slow controlled movement

Bent over one arm tricep extension (left)

Bent over one arm tricep extension (right)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start with your hands on the bench
- Perform a push-up coming down slowly
- Keep your core engaged