Name: Playbook - Ashley Palmer Fitness - Chest, Triceps and Shoulders
Uploaded: 2024-01-05T21:11:45.529Z
Duration: 60 min
Description: Chest, Triceps and Shoulders

This upper body workout is focusing on your shoulders and chest. Starting out with a couple single exercises then going into a circuit to combine the muscle groups. 
Remember to adjust your weight as you are lifting when you need to. Always having a couple different sizes of dumbbells with you is a good idea to swap out when needed.

All upper body warm up exercises should be done with zero-light weight. We just want out muscles to get warm in this circuit; worry about lifting heavier in the circuit

- 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

- 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

- Bring dumbbells up to a 90deg angle or square position taking the elbows out wide keeping the elbows as high as the shoulders the entire time.
- Palms should be facing away from you at the start position
- Move the forearms toward each other keeping them in a straight up/down position from the weights, wrists all the way to elbows. Don't let the elbows bow out creating an "A" shape with your arms
- Continue to movement of in and out for the duration of time

DB Windows

WARM-UP

Going 4 rounds of this exercise focusing on your shoulders. You will be decreasing your reps each round, focus on form and if you are able increase the weight with each set.

- Sit down in a v-sit position
- With back supported hold two dumbbells above your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Keep back straight and tall

Dumbbell seated shoulder press

Shoulder Press

If you don't have a bench, you can lie down on your mat, rug, couch, etc.

- Lie supine on bench or floor
- Bring arms out at 90deg angle with the DB's level at your chest
- Press up bringing weight together then back down to start position
- Keep low back pressed into the bench/floor helping to engage your core

DB Wide Chest Press

Wide Chest Press

6 exercises. 3 rounds. Putting it all together with this circuit. Working your shoulders and chest. Make sure to lift a weight that is challenging enough for you. Having a couple sizes by you so you can swap out when you need to.

- Feet hip width apart
- DB's down by sides
- Bring weight straight out to the side, then at a 45deg angle and finally finish with a front raise
- Each raise is equal to 1 rep

3-way Lateral Raise

- With shoulders back and chest out bring weight in front of the body
- Alternate bringing the weight up to shoulder height and back down
- Keep knees slightly bent for stability and core engaged

Alternating Front Raise

- 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

- Lying supine on a bench or floor bring weight out away from chest with arms extended
- Immediately bend elbows and bring weight to the forehead

DB Skullcrusher

- Grab a single dumbbell. A weight that is not too heavy for your shoulders.
- Stand with your feet slightly wider than your hips and knees bent, core engaged and shoulders pulled back
- Holding both ends of the dumbbell pull the weight up level with your chest, then bring the weight in to the chest and press back out for the forward press and back down. That is one rep

Front Raise to Forward Press

( 20s each side)
- Kneel down on the mat and hold the handle of a single dumbbell with both hands
- Start with the weight down to one side of the body and bring the weight across the front of the body, engaging the core as the weight crosses to above the opposing shoulder
- Make sure arms are extended out straight and your arms do the majority of the motion with little rotation in the core

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