Name: Playbook - William Everett - Chest and Tri
Uploaded: 2022-11-06T17:26:43.397Z
Duration: 70 min
Description: Chest and Tri

- 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

Barbell bench press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB incline flies

- Lean slightly forward placing more tension on your chest

Dips

'- Thumb and pointer finger 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

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- 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

- Place hands on desired hand grip 
- Extend until Tricep is fully flexed

Chest and Tri

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