Name: Playbook - Adam Swanson - Chest/Shoulders
Uploaded: 2024-03-12T13:47:31.002Z
Duration: 70 min
Description: Chest/Shoulders

Kyle

12/03/24

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @Dvtwellness #DVT365

- As the video shows, don’t lower the bar all the way down to your chest on these. I want you to save your shoulders and stop 1-2 inches before your chest!
- Plant your feet. Don’t “tip toe” or “tap dance” on the floor when the lift gets tough. Make sure your feet are PLANTED. You will generate a lot of power from here.
- Squeeze your glutes and retract your shoulder blades (roll them back and lock them down) into the bench. This will make you form a slight arch in your back which is completely fine.

Incline Barbell Bench Press

- Plant your feet.
- Retract your shoulder blades (roll them back and lock them down) into the bench.
- Keep your hips down and make sure your glutes stay pressed into the bench. 
- Maintain a slight bend in the elbows throughout the entire movement, don’t lock your elbows out at any point.

Incline DB Fly

Chest Compound Set #1

- Feet together.
- Lean forward slightly.
- Lead with your chest, drive through the palms of your hands.
- Bring the cables in together and up to forehead height. 
- Slowly control all the way down into a negative.

Low Cable Chest Fly

- Bump the weight up by 10-20lbs.
- Stagger your stance. 
- Lean forward. 
- Lead with your chest. 
- Drive the palms together and keep your chest stuck out throughout the entire movement.

Leaning Forward Cable Fly

Chest Fly Burner! 🔥

- Start with DB’s pressed together on your chest.
- Press straight up, performing a hex press.
- Slowly drop the DB’s out to the side, performing a DB Fly.
- Drive the DB’s back up to the top and together and then drop down to where you started.

DB Hex Press Fly

- Lean forward as you lower yourself down to place emphasis on your chest.
- If you are strong enough to add weight and stay within the rep ranges, try using chains instead of a belt if your gym allows you to help your torso lean forward more.

Chest Dips

If you need to modify:
- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Ups

Chest Compound Set #2

- Set the stoppers up to chin level.
- Control the weights all the way down onto the stoppers. Let It stop, DON’T bounce.
- Keep your core tight and press into full extension at the top.

Dead-Stop Seated BB Shoulder Press

- Lead with your elbows. Drive them up towards the ceiling.
- Lean into the bench very slightly when performing these to minimize the swing and totally isolate your shoulders and traps into this movement.
- Bring the bar up to eye level.
- You should feel this in your shoulders/traps/upper back.

Chest Supported EZ Bar Upright Rows

- Use your side delts to lift the weights to the side. No momentum.
- Pause slightly at the top for extra tension.

Seated DB Side Laterals

Shoulder Compound #1

- Stand into a bench to hold your torso upright and prevent you from swinging.
- Grab the bar with a shoulder width grip.
- Lift the BB to about forehead height and hold for 1 second at the top.
- Control all the way down.

Chest Supported BB Front Raise

- Lean over top of an incline bench.
- Grad a heavier weight than normal. 
- Lock your arms out towards the ground.
- Place tension on your rear delts and swing in a controlled fashion out to the sides.
- Your rears should be on fire.

DB Hang & Swings

- Hang overtop of a low incline bench.
- “Reach for the walls” as you fly the dumbbells out in a controlled fashion.
- Try to pause slightly at the top and control down into a stretch to keep tension on the rear delts throughout the entire movement.

Incline DB Rear Laterals

Shoulder Compound #2

Chest/Shoulders

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Chest/Shoulders

Community

More workouts from Adam Swanson