Name: Playbook - Ashley Palmer Fitness - Chest, Triceps, Shoulders
Uploaded: 2024-01-05T21:11:45.520Z
Duration: 60 min
Description: Chest, Triceps, Shoulders

Focusing on those chest, triceps and shoulders in today's workout
Challenge yourself with the weight you are lifting. If you have been using the same weights for a while it might be time to switch it up

- Grab a lighter set of dumbbells and hold them out laterally away from your body
- Be sure to keep your elbows slightly bent
- Make little forward circle motions with the dumbbells
- Keep the chest out, chest engaged and shoulders back

Arm Circles- NO WEIGHT

- Instead of doing a lateral raise with arms straight you will bend them to a 90deg by bringing arms up in a half curl position
- From here you will take the elbows out away from the midline of the body and hands going from a neutral position to a pronated (palms facing down) position
- Keep the square form in arms the entire move

Bent Arm Lateral Raise- NO WEIGHT

- Come to sit down with your legs out long
- With band above your elbows and dumbbells in hands bring your elbows up level with your shoulders
- Keep elbows tucked in so arms are at a 90deg angle
- Pull arms out bringing elbows out to the side of your body/shoulders and back in
- Repeat for desired time

Seated Windows- DB + Band- NO DUMBBELL ONLY BAND

- Start by placing your hands on the edge of a bench or chair
- Kneeling down with your feet off the floor and body creating a 45deg angle from the bench
- Engaged the core by tucking the pelvis, pulling belly button in towards the spine and keeping torso tall
- Bend at the elbows to come down into a push up position then press back up to start position

Kneeling Incline Push Up

WARM-UP

- Lying supine on bench bring the dumbbells down level with the chest
- Elbows tucked in toward the midline of the body
- Keeping arms tucked press out away from your body and back down

DB Narrow Chest Press

- Sit on the edge of a bench or chair with the dumbbells held up to square of 90deg position with elbows out wide
- The dumbbells can be turned in slightly at an angle
- Keep the core engaged and be careful not to over extend the low back when you press the weight above your head
- Begin pressing bringing the weights up and together then back down

Seated Overhead Press

(12 each side)
- With one dumbbell in hand, lean forward with core engaged
- Start with elbow tucked in and dumbbell flexed to your bicep
- Extend arm down until straight and squeeze the tricep

Single Arm Tricep Kickback

Tri-Set 1

-Lying on a bench bring both dumbbells straight out from chest and touching together
- Bring arms out to the side keeping a slight bend in the elbow and back to center

Reverse Fly

- Start with your feet in a widened stance and dumbbell on the floor
- Grab the weight with one arm, bending the knees to lift it up
- Press the weight all the way above your head extending your arm all the way
- Bring the weight down to shoulder height and back up for an overhead press
- Do one side then the other

Snatch to Press

- Sit on a level surface and place hands right next to hips
- Step legs out with legs straight or bent (straight is advanced, bent is modified)
- With elbows pointing backward lower your body until arms are about 90deg then extend back up

Tricep Dips

Tri-Set 2

- Lie on the bench or floor with knees bent 
- Lower weights to your chest bringing your arms out wide 
- Press dumbbells up over your chest

Dumbbell Wide Chest Press

- With one dumbbell in each hand start with weights in front of you
- Pull dumbbells up to your chest with the weights both at the midline of your body and your elbows pointing up to the ceiling and bring back down

DB Upright Row

- Place resistance band on your arms just above your elbow joint and below your biceps/triceps
- Come into a high plank position
- With hands directly below the shoulders send elbows straight back keeping them close to the midline of the body.
- The resistance band will help boost you back up to start position

Banded Tricep Pushup

Tri-Set 3

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