Name: Playbook - Shane Pace - Push - Chest/Triceps
Uploaded: 2022-10-14T17:31:21.794Z
Duration: 45 min
Description: Push - Chest/Triceps

- Flat dumbbell press 
- Incline dumbbell press 
- Flat barbell press 
- Flat flys 
- Dumbbell skull crushers 
- Bench dips 
- Bodyweight skull crushers 
- Behind the head triceps extensions 
 
Complete each exercise for 3 sets with repetition ranges in-between 12 & 15. Take 60 seconds rest between sets.

- Lying on a flat bench, a dumbbell in each hand
- Lower the dumbbells down to the chest, keeping wrists neutral
- Straighten elbows and press the dumbbells back up to starting position

Flat dumbbell press

- Lying on an incline bench, a dumbbell in each hand
- Lower the dumbbells down toward the chest, keeping wrists neutral
- Straighten your elbows and press the dumbbells back up to starting position

Incline dumbbell press

- 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

Flat barbell 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

Flat dumbbell fly

- 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 skull crushers

- 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

- From an elevated extended plank position 
- With your elbows in, bend your elbows and duck your head between your hands 
- Push your body back to the starting the position by straightening your elbows

Bodyweight leaning skull crushers

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Push - Chest/Triceps

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