Name: Playbook - Marcus Thrash - Chest & Triceps | Monday | 9/04
Uploaded: 2023-09-03T23:03:54.225Z
Duration: 90 min
Description: Chest & Triceps | Monday | 9/04

This 90-minute chest-focused workout plan includes exercises such as:
- Barbell Incline bench press
- Bench press
- Cable cross
- Alternating Chest fly machine
- Cable rope triceps extensions
- Overhead rope tricep extensions
- Dumbbell overhead tricep extension
- Calf raises leg press machine
- Hanging toes to bar
- Hanging knee tucks

- 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 Incline bench press

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press

- Set handles at the highest level.
- With feet shoulder width a part, stand in the middle of the machine.
- Keeping your core engaged, pull both handles down and across your body, squeeze your chest muscles.
- Slowly move back to starting position.

Cable cross

- 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

Alternating Chest fly machine

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

Cable rope triceps extensions

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

Overhead rope tricep extensions

- 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

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tucks

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Chest & Triceps | Monday | 9/04

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