Name: Playbook - Linus Bergström - CHEST AND TRICEPS - 45min
Uploaded: 2023-07-03T11:05:52.958Z
Duration: 45 min
Description: CHEST AND TRICEPS - 45min

Quick and effective chest / triceps workout

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- 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 flat bench press

- Lying supine on a decline bench
- Hands should be slightly outside shoulder width
- Lower the bar to the chest actively stretching your chest muscles
- Press the bar upward by extending your elbows

Barbell decline bench press

- 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

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

CHEST AND TRICEPS - 45min

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