Name: Playbook - Sadielee Thomas - WO5 Chest & Triceps
Uploaded: 2024-04-19T20:25:01.217Z
Duration: 45 min
Description: WO5 Chest & Triceps

The Chest and Tricep Workout is a focused training session designed to strengthen and develop the muscles in your chest and triceps. This workout can be performed conveniently at home or in a gym setting, utilizing just a pair of dumbbells.

The workout consists of a variety of exercises that target different areas of the chest and triceps, helping to build strength, size, and definition in these muscle groups.

It is important to note that progressive overload is a key principle in this workout. Progressive overload refers to gradually increasing the demands placed on your muscles over time, which helps stimulate further adaptation and growth. To achieve progressive overload in your leg workout, consider the following strategies:

1. Increasing Resistance: As you become stronger and more comfortable with the exercises, gradually increase the weight of the dumbbells. This additional resistance will challenge your muscles and promote continued progress.

2. Increasing Reps and Sets: Another way to achieve progressive overload is by increasing the number of repetitions (reps) or sets performed for each exercise. For example, you can start with 3 sets of 10-12 reps and gradually progress to 4 sets of 12-15 reps.

3. Adjusting Tempo: Manipulating the tempo of your repetitions can also contribute to progressive overload. Slowing down the lowering phase (eccentric phase) of the exercise or adding pauses at the bottom of the movement can increase time under tension and intensify the workload on your muscles.

4 Varying Exercise Difficulty: As you gain strength and confidence, consider progressing to more challenging variations of the exercises.

Here's how to perform DB bench press:

1. Lie flat on a bench with your feet firmly planted on the ground. Hold a dumbbell in each hand, with your palms facing forward and your elbows bent at a 90-degree angle.

2. Engage your core and press the dumbbells up towards the ceiling, keeping your elbows in line with your shoulders.

3. Pause at the top of the movement, making sure to keep your wrists straight and your shoulders relaxed.

4. Lower the dumbbells back down to the starting position, making sure to keep your elbows in line with your shoulders throughout the movement.

5. Repeat for the desired number of reps.

DB bench press is a great exercise for strengthening your chest, shoulders, and triceps. Be sure to choose a weight that is challenging but manageable for your fitness level, and focus on maintaining proper form throughout the movement. Keep your core engaged and your back flat on the bench to avoid straining your lower back.

DB Bench Chest Press

Here's how to perform a DB chest fly:

1. Lie flat on a bench with your feet firmly planted on the ground. Hold a dumbbell in each hand, with your palms facing each other.

2. Extend your arms straight up towards the ceiling, keeping your elbows slightly bent.

3. Slowly lower your arms out to the sides, keeping your elbows in line with your shoulders and your wrists straight.

4. Pause when your arms are in line with your shoulders, feeling a stretch in your chest muscles.

5. Engage your chest muscles and bring your arms back up to the starting position, making sure to keep your elbows slightly bent.

6. Repeat for the desired number of reps.

DB chest fly is a great exercise for isolating and strengthening your chest muscles. Be sure to choose a weight that is challenging but manageable for your fitness level, and focus on maintaining proper form throughout the movement. Keep your core engaged and your back flat on the bench to avoid straining your lower back.

DB Chest Fly

Here's how to perform a DB reverse grip bent over row:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing down (reverse grip).

2. Hinge forward at your hips, keeping your back straight and your chest up. Your torso should be almost parallel to the ground.

3. Bend your elbows and pull the dumbbells up towards your ribcage, keeping your elbows close to your sides. Squeeze your shoulder blades together at the top of the movement.

4. Pause for a moment, then slowly lower the dumbbells back down to the starting position.

5. Repeat for the desired number of reps.

DB reverse grip bent over rows are a great exercise for targeting your back muscles, specifically your lats and rhomboids. Make sure to keep your core engaged and your back flat throughout the movement to avoid straining your lower back. Choose a weight that is challenging but manageable for your fitness level, and focus on maintaining proper form throughout the exercise.

DB Reverse Grip Bent Over Row

Here's how to perform DB tricep extensions:

1. Sit on a bench or chair with your back straight and your feet flat on the floor.

2. Hold a dumbbell in both hands, with your palms facing up and your arms extended above your head.

3. Keeping your upper arms close to your head, slowly lower the dumbbell behind your head, bending your elbows.

4. Pause when your forearms are parallel to the floor, then slowly extend your arms back up to the starting position, squeezing your tricep muscles at the top of the movement.

5. Repeat for the desired number of reps.

DB tricep extensions are a great exercise for strengthening and toning the back of your arms. When performing this exercise, make sure to choose a weight that is challenging but manageable for your fitness level. Keep your elbows close to your head throughout the movement to avoid straining your neck or shoulders, and avoid arching your back or using momentum to lift the weight. Focus on maintaining proper form and squeezing your tricep muscles at the top of each rep for maximum benefit.

DB Tricep Extentions

Here's how to perform a DB floor chest press:

1. Lie down on your back on a mat or the floor, with your knees bent and your feet flat on the ground.

2. Hold a dumbbell in each hand, with your elbows bent at a 90-degree angle and your palms facing away from your body.

3. Lower your elbows and the dumbbells down to the floor on either side of your chest.

4. Push the dumbbells up towards the ceiling, extending your arms fully and squeezing your chest muscles at the top of the movement.

5. Lower the dumbbells back down to the starting position, keeping your elbows on the floor.

6. Repeat for the desired number of reps.

DB floor chest presses are a great exercise for targeting your chest muscles and building upper body strength. Make sure to choose a weight that is challenging but manageable for your fitness level, and focus on maintaining proper form throughout the exercise. Keep your core engaged and your back flat on the floor to avoid straining your lower back.

DB Floor Chest Press

Here's how to perform a DB single arm tricep kickback:

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.

2. Bend your knees slightly and lean forward from your hips, keeping your back straight and your core engaged.

3. Bring your upper arm parallel to your torso, with your elbow bent at a 90-degree angle.

4. Extend your lower arm behind you, straightening your elbow and squeezing your tricep muscles at the top of the movement.

5. Hold for a second, then slowly lower the dumbbell back to the starting position.

6. Repeat for the desired number of reps, then switch arms and repeat on the other side.

Single arm tricep kickbacks are a great exercise for targeting the back of your arms and building upper body strength. Make sure to choose a weight that is challenging but manageable for your fitness level, and focus on maintaining proper form throughout the exercise. Keep your core engaged and your back straight to avoid straining your lower back, and avoid swinging or using momentum to lift the weight.

DB Single Arm Tricep Kickback

Here's how to perform bench dips:

1. Sit on the edge of a bench or chair with your hands resting on the edge, fingers pointing forward.

2. Slide your feet forward until your bottom is off the bench and your arms are fully extended.

3. Lower your body by bending your elbows, keeping your back close to the bench and your shoulders down.

4. Continue lowering until your upper arms are parallel to the floor, then push back up until your arms are fully extended.

5. Repeat for the desired number of reps.

Bench dips are an effective exercise for strengthening and toning your triceps and can be done almost anywhere. When performing this exercise, make sure to keep your shoulders down and your elbows close to your body to avoid straining your shoulders or wrists. If you have any shoulder or wrist pain, you may want to avoid this exercise or modify it by using a wider grip or a lower bench. Also, make sure to keep your back straight and your core engaged throughout the movement for maximum benefit.

Bench Dips

Here are the steps to perform push-ups:

1. Start by getting into a plank position with your hands slightly wider than shoulder-width apart, fingers facing forward, and your toes on the ground.

2. Keep your core tight, maintain a straight line from your head to your heels, and engage your glutes.

3. Lower your body by bending your elbows and lowering your chest towards the ground. Keep your elbows close to your body and your shoulders away from your ears.

4. Pause briefly when your chest touches the ground or your arms reach a 90-degree angle.

5. Push yourself back up to the starting position by straightening your arms and returning to the plank position.

6. Repeat for the desired number of repetitions.

Tips:

- Keep your core engaged and your body in a straight line throughout the exercise.

- Breathe in as you lower your body and exhale as you push back up.

- If you can't perform a full push-up, you can modify it by doing a knee push-up or elevating your hands on a bench or step.

- Make sure to warm up properly before performing push-ups to prevent injury.

- Start with a lower number of repetitions and gradually increase as you get stronger.

- If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.

Push Ups

WO5 Chest & Triceps

Ely Alcala

Julie

Erin

WO1 Total Lower Body

Claudia

WO2 Shoulders

Another good workout, had to modify and only hit half of workout due to doctor appt. But also got my 2 mile cardio:run/walk👍🏻

WO5 Chest & Triceps

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