Name: Playbook - Zone 247 - W4/D1 Chest & Tricep
Uploaded: 2023-11-03T10:51:30.924Z
Duration: 60 min
Description: W4/D1 Chest & Tricep

- Grasp the handles with a full grip, your thumb circled around the handle. Maintain a neutral wrist position with your wrists in line with your forearms.

- Exhale and push outward until your arms are fully extended (don't lock the elbows). Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.

- Pause briefly at full extension.

-Bend your elbows and return to the starting position, breathing in during this recovery.

Chest Press Machine (Plate Loaded)

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position
Try out different angles on the bench from 20 - 45 degrees to work different upper pec fibres

Chest press - incline bench (smith machine)

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest fly (High to Low)

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar or rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable tricep pushdown

- Select the desired weight from the rack and position an adjustable bench at 90 degrees.

- To get into position, sit in an upright position and lift the dumbbell to the top of your shoulder. Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead.

- Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows.

- Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps.

- Repeat for the desired number of repetitions.