Name: Playbook - kennedy nease - chest n triceps!
Uploaded: 2024-04-01T02:45:38.676Z
Duration: 45 min
Description: chest n triceps!

a quick chest and triceps workout! 

this is a dumbbell only workout :) so you can do it at the gym or at home!

Elbows in and close to your head, glutes and core engaged to protect low back

Overhead Tricep Extension

keep core tight!
push the dumbbells up and lower (control the lowering movement!) until elbows make 90 degree angles.

DB Chest Press

this one is like you’re givin a big old hug! 
do not bring elbows down past your back (or below bench)

keep it nice n controlled!

DB Chest Flies

Can do these laying on ground or bench
Use elbows as a hinge
Bend knees and place feet on ground or bench for lower back support if needed

Skullcrushers

Use a step, box, couch, platform, any kind of elevated stable surface

The further out your feet are the harder these will be

Tricep Dips

for today, these will be supersetted with incline pushups so do the reps of narrow pushups straight into the reps of incline pushups. then rest after 1 set of each exercise. 

keep elbows in and push through the triceps

can modify on knees!

Narrow Pushups

for today, these will be supersetted with narrow pushups so do the reps of narrow pushups straight into the reps of incline pushups. then rest after 1 set of each exercise. 

Use a step, box or platform to support the pushup

Can do these as shown or on knees for assistance

Incline Pushups

chest n triceps!

Adaliña

Me and My friend did this workout today! Super fun and gave us energy for the rest of our day!!

Leslie

Shoulders

Holy crap. I'm out of shape. Thank you for your workouts. They're realistic and make me want to continue

Nairobi

On the plank lifts I wish you showed your whole body. I feel like it would of helped me if knew how your feet were placed during it, other than that, it was a great workout!

Emma

I think the workout was really good, I was just unfamiliar with some of the sets so it made it more complicated. For upper body I would’ve liked to seen more basic sets for the first one.

Lacey

Upper Body

Bailee

I forget that at home workouts can be just as hard as the gym until I do one of your workouts!

Tori

Ashley

30-min Back and Biceps

Great workout!! Truly felt da burn :)) Beginner friendly as heck!!

Stephanie

Biceps and Triceps

Really great!! I didn't have time to go to the gym so this was a killer alternative

chest n triceps!

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