Name: Playbook - Kyle Segura - Chest/Triceps
Uploaded: 2022-01-27T22:36:09.715Z
Duration: 45 min
Description: Chest/Triceps

This is a workout from the bro split. It is a less jam packed version of push. It’s going to focus on the chest and triceps and will give you a crazy pump!

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- 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

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

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

Dumbbell overhead tricep extension

- 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

Chest/Triceps

Steven

It was a good straightforward workout for beginners. I like pyramiding and going up in weight w each rep change. I added some things like isometrics and a couple more exercises as I’m not a beginner but it’s a great intro workout for sure.

Chest/Triceps

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