Name: Playbook - Nikki McGrath - GYM: Chest & Triceps
Uploaded: 2024-11-07T00:18:52.894Z
Duration: 45 min
Description: GYM: Chest & Triceps

- Lay down on the flat bench, grasping the barbell with an overhand grip that is wider than shoulder-width, unlock the bar from the rack and hold it straight over you with your arms locked
- Lower the bar slowly until it nearly touches your mid chest
- After a second pause in the stretched position, press the bar back up to starting position using your chest muscles

Flat Bench Press

- Lying on the incline bench, hold a dumbbell in each hand using an overhand grip, arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

DB Incline Bench Press

Overhead Tricep Extension

Superset 3x

- Set the pulleys to the appropriate height and weight (The pulleys should be approximately chest height)
- Grab each handle attachment, stepping forward of the machine to raise the weight off the stack and stagger your feet for better stability
- Position the handles to the sides of your chest, with your elbows bent and tucked in to your torso at a 45° angle
- Exhale as you press the handles forward and inward, contracting your chest 
- Pause at peak contraction of your chest before inhaling as you slowly reverse the movement and return the handles to the starting position

Cable Chest Press

- Set the cable pulley to about mid-thigh height
- Facing the cable machine, hinge forward , holding the cable end with one hand, your arm bent to 90°
- Keep your elbow stationary as you press the cable end back, extending your arm behind you
- Pause at peak contraction before flexing at the elbow, lowering the weight back to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Tricep Kickbacks

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

GYM: Chest & Triceps

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