Name: Playbook - Tay Marsh - Chest & Triceps
Uploaded: 2022-04-19T18:40:12.633Z
Duration: 45 min
Description: Chest & Triceps

By far, the hardest upper body workout routine I ever attempted to complete. Body cramping and arms are noodles. 🤛🏾🔥💪🏽

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Keep your core tight as you lower
- Engage your chest as you come up

Decline Push-ups

- Start in a wide push up position
- Lower your chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly, moving them into a close grip position
- Complete a close grip push up and press explosively off the ground, moving your hands back to wide position
- Switching back and forth for time or reps

Wide to Narrow Explosive Push-ups

- Place your hands on the front edge of the chair just outside your 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

Chair or Box Dips

- Thumb and pointer finger close to touching  (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Starting in a plank position  
- Begin with your feet together and elbows positioned directly under your shoulders with your forearms parallel to each other.  
- Maintain a neutral spine 
- Shift your front weight into your palm and simply extend your arms to elevate your body up.  
- Return your elbows back to the starting position.  
- Repeat for the desired amount of repetitions.

Plank Triceps Extension

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Chest & Triceps

Community

More workouts from Tay Marsh