Name: Playbook - Ashley Palmer Fitness - Chest, Triceps + Shoulders
Uploaded: 2024-01-05T21:11:45.495Z
Duration: 60 min
Description: Chest, Triceps + Shoulders

We are hitting all 3 muscle groups! Be sure to challenge yourself and increase that resistance!

FORM- Lying supine on bench or floor start with the weights down level with your chest, then drive the weight straight forward until arms are extended.
*Modify by using 1 DB instead of 2

DB Chest Press

FORM- Hold the head of the DB with palm facing up, elbow bent. Drive weight up over head until arm is extended. 
*Modify by doing both arms together instead of single.

S.A. Tricep Extension

Superset #1

FORM- Start by lying supine on a bench or mat. Send DB's straight out from chest and arms straight then slowly bring the DB's back over the head bending the elbows and back up.
*Modify by using 1 DB instead of 2 holding both heads of the weight

Supine DB Pullovers

FORM- Start by sitting on bench or chair. Place hands directly by hips. Keeping feet hip width apart step out away from the bench. Legs can be straight or bent (straight is more advanced) Bring arms down so elbows go backward and come back up. 
*Modify by bending the knees

Tricep Dips

Superset #2

- Start by bringing dumbbells up to chest height
- With palms facing your body press one above your head and as you press, rotate the dumbbell so palm is now facing out.
- Bring back down to start position and alternate sides

Alternating Arnold Press

- 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

Superset #3

FORM- Hold the DB in the middle and start by bringing the weight to one side, just by the shin squatting slightly. Back should be flat, core tight and hips hinged back. Drive the weight up and across at a diagonal pivoting on the back leg. 
Switch sides half way

Wood Chop

FORM- High plank position with feet hip width apart, hands directly below shoulders, back flat and core and booty tight. Bring one hand up reaching to the ceiling and alternate.

Reaching Plank

- 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 (20 s forward and back)

- Stand in a neutral position 
- Grab a single dumbbell and hold it up to your chest
- Bring the weight around your head and back to chest level
- Press the weight straight out from the chest extending your arms straight then back to center
- repeat

Around the World Forward Press

FORM- Start in high plank. Push booty up in air making an A shape. Bring hands so the fingers are facing inward. Come down in push position by having elbows go out.

Pike Push Ups

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