Name: Playbook - Tia Blackley - Chest PUMP
Uploaded: 2023-04-11T15:25:09.731Z
Duration: 50 min
Description: Chest PUMP

Pay attention to form! Shoulders should be rolled back, and down (retract and arch)

- 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
12-15 reps and UP THE WEIGHT

Chest fly machine

- Get in push up position, be sure your body is in a straight line
- lower to the ground slowly
- press into the ground to start position

Try to keep elbows in at your sides!

Modification: 
- knee push ups
- bench push ups
- wall push ups

Push Ups

- 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

Fly & Push Ups & Tris

Try to max out on chest press, see how many controlled reps you can get!

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

- increase weight each set!!!!

Flat dumbbell press

DO NOT CRUSH YOUR SKULL

- hold straight bar shoulder width apart
- hover weight over head
- slowly lower weight toward head or behind head
- press up using your triceps

Straight bar skullcrusher

Chest Press & Triceps

- be sure bench is about 45 degrees

- arch back, retract shoulder blades
- underhand grip
- press up and twist elbows out into a shoulder press
- engage core - ALWAYS

Incline Arnold press

1. Start in a high plank position
2. Take one hand off the floor and touch the opposite shoulder
3. Repeating on the opposite side

10n each arm!

High plank shoulder taps

1. Arms tight, legs tight
2. Fold up to meet your hands to toes
3. Shoulders come off the ground
4. Balancing on just your booty
5. Core CRUNCHES

V Up Abs

- Keep your core tight 
- Lean from one side to the other

Dumbbell standing oblique crunches

Upper Abs

Chest PUMP

Back and Bi’s baby

Quads of Gods 🦾

Full body Burn 🔥

Second time doing this workout and I love it!

Katelynn

I was fighting for my life! Definitely going to be sore 🤣. Love it!

Chest PUMP

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