Name: Playbook - ATO FITNESS by Kayla Rossi - Chest and Triceps
Uploaded: 2023-12-06T19:59:20.392Z
Duration: 45 min
Description: Chest and Triceps

Derrik Olmstead

Melissa

Lisa

Margaret

Denise

- 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

Barbell bench press

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front
- each arm is one rep

Cable crossovers

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

Wide push-ups

cable crossover superset with wide pushups

- 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 seated on an incline bench or standing between the cables, hands just outside the chest
- Press your hands up engaging your chest
- Pause and let your arms return back to the starting position

Incline cable chest press

Low to High Cable Flys superset incline cable presses

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

Complete all 3 exercises back to back then rest between rounds

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Hold the bar and lower down towards your face 
- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up

Barbell skull crushers

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

TRICEP TRI-SET

Chest and Triceps

Great . I struggled a bit to do the number of reps , but was first time in some time going back to chest and triceps. Thanks !

Chest and Triceps

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