Name: Playbook - Tasha Pavlovich - Chest & Triceps
Uploaded: 2023-09-07T00:18:53.714Z
Duration: 45 min
Description: Chest & Triceps

- Hold one dumbbell in each hand to over your chest with arms fully extended. 

- Squeeze your shoulder blades together and ensure your feet are actively pressing into the floor.

- Slowly lower the dumbbells down toward your chest. The weights should fall both down and out to the sides. 

- Lower until your upper arm is parallel (or lower) to the floor, or the weights themselves come to chest height. 

- Keep your elbows under your wrists at all times.

- Once your back is tight, and the weight is sitting at chest level, drive the dumbbells up and inward. Your hands should end up back on top of your shoulders.

Dumbbell Bench Press

- Lie back on the bench, then press the dumbbells up above your chest with a neutral grip (palms facing each other).

- Drive your shoulder blades back into the bench to set your shoulders. Keep your feet on the ground and squeeze your glutes and abs to create full-body tension. It’s ok if you arch your back a little. 

- Move your hands to turn your pinkies toward each other. This will help to create some external rotation at the shoulder joints.

- Bend your elbows slightly, then lower the weights down to the sides, moving only at the shoulders. Lower down only to a comfortable point for your range of motion, when you feel a stretch on your chest.

- Squeeze your pecs to raise the weights back up to the starting position. Don't slam the weights together at the top—instead, stop with the weights just slightly apart, continuing to squeeze the chest.

Dumbbell Chest Flyes on Flat Bench

- Stand with one foot forward for balance and grip the rope handles while tucking in your arms to your sides.

- Now, push the rope down by extending your triceps and hold for 2 seconds. Do not lock out your elbows. Exhale during this portion of the exercise.

- Slowly, extend your forearms back up until they’re parallel to the floor.

Tricep Rope Pushdown

- Contract your abs and tighten your core by pulling your belly button toward your spine

- Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle

- Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position

Push-Up

- Hold a handle in each hand with an overhand grip. Extend your arms out in front of you and lean into the handles. Your upper arms should be parallel with each other and the floor.

- Bend your elbows and lower your head between your hands. Get a good stretch in your triceps.

- Extend your arms and repeat.

- Your shoulders should remain relatively stationary throughout this exercise, and most of the movement should come from your elbows.

Chest & Triceps

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