Name: Playbook - Sandra (SOfit) - Workout 4- Chest + Triceps
Uploaded: 2023-08-15T07:49:49.748Z
Duration: 60 min
Description: Workout 4- Chest + Triceps

My triceps are buuurninggg!🔥🔥...worth the early morning sesh

Mitchell

A strong chest not only improves the strength in your back muscles but tight chest muscles strengthens your pectorals which contributes to overall upper-body strength! Most ladies believe they don’t need to train this part of their bodies but you’re wrong! If you want to be able to do push ups,  or m any upper body strength required workout, a strong chest is key! Even if it’s once a week, do NOT neglect your chest ladies! Tap into one of my favorite workouts of the week and let’s get it.


4 Exercises: 4 Rounds
1. Bench press 
2. Rope Tricep extension 
3. Tricep Dips
4. Machine chest flyes

Get ready for a killer chest and Tricep workout! Chest exercises aren’t just for men! So don’t be intimidated by these workouts ladies. Follow my guide and let’s get it! 

The reason why i like to train my chest and triceps together is because it's highly recommended to do so. Your chest muscles depend heavily on the triceps for pushing. Chest exercises are push exercises, and we use our triceps to push.

Exercises: 3 Rounds
1. Bench press 
2. Rope Tricep extension 
3. Tricep Dips
4. Machine chest flyes

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- 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

Chest fly machine

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

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

Flat bench press

Chest + Triceps

Workout 4- Chest + Triceps

Luvvly

Mslira

Bella

Workout 1- Lower Body + Abs

Denise Aguiar

Quite a challenge🔥🔥....feeling the buuuurn!!!

Workout 2- Back + Biceps + Abs

Jenny

Totally challenging but worth the sweat!!🔥...feeling it in my shoulders mad!

Workout 3- Quads + Shoulders

Just what I needed after rest day...🔥🔥

Workout 5- Glutes + Hamstrings

My legs especially are on heat🔥🔥🔥...faya workout!! Worth the sweat!💪🏼

Workout 4- Chest + Triceps

Community

More workouts from Sandra (SOfit)