Name: Playbook - Sam Sweeney - Chest and Triceps
Uploaded: 2023-11-07T22:33:42.202Z
Duration: 60 min
Description: Chest and Triceps

Malan wu

Lindsay

Can we get a modification for bench dips in general? My shoulders are too unstable to do them and I’m not sure what would be a good alternative!

Katie

the last superset though. Do not sleep on those dips

Olivia

Arms were definitely shaking after this one!🔥

emmgkfit

#saturdaynight m takin myself on a date in the gym to get a good sweat🥰

yangBAE

A killer Chest and triceps day on schedule today! This one caught up quick. Still focusing on eccentric work so pay attention to the descriptions and tempo specifications!

Rep Count: 5R
Tempo: Controlled 
Modification: Flat bench dumbbell chest press

[1-2 warm up sets to work up to “working weight” on first set]

- set up underneath the bench
- Grip the bar tight. Grip is wider than shoulder width (width will depend on your personal rom/strength/biomechanics) 
- Activate the lats by stacking the shoulder blades 
- Lift the chest towards the bar and pin down your mid/high back to the bench
- lock in the small arch in your low back by squeezing the glutes. (Arch will help protect your shoulders during heavy pressing movements)
- toes should be in line or slightly behind the knees, feet should be planted on the ground (heels too). 
- Take a bracing breathe and un-rack the barbell
- At the start position bar should line up at or slightly below Chest level, arms locked straight 
- think about rowing the bar into your chest as you lower, squeeze the Scap together and lift your chest to the bar
- Bring the bar to tap mid or low Chest, elbows tucked below the shoulders slightly as you lower
- drive feet through the floor, squeeze the glutes, and use your lats to help push bar back up
- think about pushing up and “slightly back” and exhale as you press back up into the start position. 
- butt should stay on the bench as you press
- keep a tight grip throughout, like your hands are glued to the bar

Barbell Bench Press

Rep Range: 6-8R
Tempo: 3 second eccentric (negative)

- Set your bench to a low incline ~15-20 degree angle 
- with a dumbbell in each hand kick the dumbbells up into a start position 
- palms should face each other in the start position (neutral grip)
- Using a 3 second eccentric, lower the dumbbells to a 90 degree angle in the elbows or just slightly below
- elbows should be tucked at the bottom of each rep
- drive feet through the floor and exhale  as you press back up into the start position 
- Keep dumbbells in line with shoulders at the top of each rep (Don’t clang dumbbells together) 
-

Low Incline Neutral Grip Dumbbell Chest Press

Rep Range: 10-12R each side 
Tempo: steady 
Modification: Single arm incline bench low fly (set up on incline bench, dumbbell in one hand- same cues apply).

- Set the cable up at the bottom of the rack
- Grab the handle with the hand closest to the cable and take a step or two forward
- with palm facing up bring the cable up and towards the chest to high chest level
- Slight bend in the arm is ok, not too much
- Keep hips square and try not to twist
- lower with control
- I place my hand on my chest so I can concentrate on the contraction

Single Arm Low Cable Fly

Superset 1

Rep Range: 10-12R
Tempo: Steady 
Modification: High incline bench dumbbell hex press 

Set Up: use a Landmine attachment or simply grab a barbell and shove one end into a corner and you have a makeshift Landmine. 

- start in the kneeling position with one end of the barbell squeeze between your hands at chest level
- Keep glutes activated and hips forward 
- Keep chest high and Squeeze the palms together as you press the bar up and contract the high chest at the top of the rep
- continue to squeeze palms together as you lower the bar back to chest level
- try to control the momentum and concentrate on the chest.

Kneeling Landmine Sven Press

Rep Range: 8-10R each side 
Tempo: steady 
Modification: standing single arm dumbbell overhead extension (same cues apply)

- set the cable up in a low position on the rack, no attachment
- with one hand, grab the knob of the attachment and bring it overhead
- position yourself in front do the cable, so you are lifting with the tricep furthest away from the cable
- cable should cross behind the back as you lower and extend. 
- lead with the pinky as you extend up
- try to keep elbow in line with your shoulder overhead 
- lower down to ~90 degrees or just below
- staggered stance

Cable Single Arm Overhead Tricep Extension

Superset 2

Rep Count: 8R
Tempo: Rep 1= 1 sec eccentric 
            Rep 2= 2 second eccentric 
            Rep 3= 3 second eccentric 
            Rep 4= 4 second eccentric 
            Rep 5= 5 second eccentric 
            Rep 6= 6 second eccentric 
            Rep 7= 7 second eccentric 
            Rep 8= 8 second eccentric 
Modification: drop to your knees or perform incline push ups (hands on bench, feet on floor)

- Set Up in a push up position
- hands just outside shoulders 
- Brace the core and keep a straight torso by contracting the quads and glutes at the same time. 
- As you lower elbows should come back, below the shoulders 
- follow the tempo specifications above for each rep and try not to break in between reps 
- don’t let your hips dip or fall throughout each rep

Eccentric Push Ups

Rep Count: 25R
Tempo: quick 
Modification: bend knees 

- Set up in a dip position, legs straight if possible
- keep your back close to the bench, the further away from the bench your torso gets, the harder this will be on the shoulders 
- as you lower elbows should drive back
- lower to ~90 degrees or just below (depending on your personal ROM) 
- press back up through the palms of your hands and contract the triceps

Bench Dips

Superset 3

Chest and Triceps

Anna

Your workouts kill 🔥 but in the best way.

Chelsea

Aglais

Back and Biceps

Matt

Brittany

Allie

Cayla

Delaney

Heather

Felt it in muscles I didn’t even know where there

Denise

Shirin

Jennifer Glenn

Workout was great!  I would love a spot to input weights on each set.

Michael

Kaitlyn

Courtney

I thought today was a rainy day wod@home,but m so damn lucky I got my wod ✅ @gym,n did pretty much every thing wit my chest n tri,pumped my heart 💜👊🏻👍🏼🙆🏻‍♀️#tgif

Great pump! Perfect if you only have access to dumbbells 😊

Lilly

What a great way to end the week!  💪🗡️🫀🤙🤯

Kody Young

Absolutely killer workout. My arms feel spent but massive. The pump was so good from this workout. Definitely a keeper!

Megan

Shoulders and Accessories

Such a goodie! My shoulders & triceps feel so strong 🤌🏼

Sydney

Full gym or home gym, it can be done!
Happy to have used the gym at the Omni Lakes Viking Hotel today 😊

Chest and Triceps

Community

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