Name: Playbook - Roberto Portales - DEC 27 - Chest and Triceps (Strength)
Uploaded: 2023-02-07T04:22:51.681Z
Duration: 60 min
Description: DEC 27 - Chest and Triceps (Strength)

Let’s see how strong your chest and triceps are! We’ll do this workout every 6 weeks to keep tracking your strength progress. Make sure to properly warm up first and watch the overview video for the week before starting.

- Barbell Bench Press: 2 warm up sets x 10-12 reps
- Barbell Bench Press: 3 working sets x 6-8 reps
- Incline Bench Press: 3 working sets x 6-8 reps
- Dumbbell Fly: 3 working sets x 6-8 reps
- Close Grip Bench Press: 3 working sets x 6-8 reps
- Dumbbell Skullcrushers: 3 working sets x 6-8 reps
- Tricep Pushdowns: 3 working sets x 6-8 reps

Make sure to stretch the muscles you just lifted for 10 minutes afterwards!

- 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 (Warm Up Sets)

Barbell Bench Press

- 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

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Fly

- Grip barbell around shoulder width apart
- Lower bar towards the bottom of your chest
- Keep elbows close tucked toward your sides 
- Press the bar up to starting position

Close Grip Bench Press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell Skullcrushers

- 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

DEC 27 - Chest and Triceps (Strength)

More workouts from Roberto Portales