Name: Playbook - Ashley Palmer Fitness - Chest + Back + Shoulders
Uploaded: 2024-03-18T04:38:23.648Z
Duration: 45 min
Description: Chest + Back + Shoulders

- Lie supine on a bench or mat with low back pressed against it to engage the core
- Start with dumbbells down by sides with elbows tucked in
- Press straight up and straight back down keeping hands in neutral position

DB Narrow Chest Press

- Stand in a neutral position and hold one dumbbell by the heads of the weight
- Take the weight back around the head and back to chest
- Press away from the chest until arms extend forward and bring back in

Around the World to Forward Press

- Grab long resistance band and fold 2-3x
- Grab the ends of the band or put wrists just inside each end
- Start with the band above head and as you pull down, pull outward against the resistance pulling band behind the head

Banded Pull Downs

Circuit #1

- In standing position lean forward with dumbbells in front of you and slightly away from your body
- Pull arms out and back squeezing the shoulder blades together in your back and back down

DB Fly

- Lie supine on bench or floor
- Bring DB straight out from chest
- Slowly bring weight back behind the head slightly bending elbows at the top and bring back to center

DB Pullover (single)

- Start by elevating your legs on a bench, chair or stability ball
- Hands should be either right below shoulders or just wider than shoulders
- Taking elbows back bring your chest down toward the ground and push back up
- Your body should stay in a straight line keeping back straight, core engaged and booty tight

Decline Push Ups

Circuit #2

- Lying supine, bring low back against the bench to engage core
- Keep elbows tucked in towards your sides
- Alternate pressing up and down in a fluid motion

Narrow Seesaw Chest Press

(Each Side)
- Grab a lighter dumbbell (3-8lbs)
- Come down on your side in a side plank position with hips, knees and ankles stacked
- Make sure the lower elbow is directly below the shoulder and with the weight in the opposing hand pull it up to the side extended than back down doing a slight rotation in your side plank
MODIFICATION: Place your bottom leg down on the mat with the leg bent back 90deg. This will help with your stability

Rotating Plank

- Start in high plank position with all joints aligned
- Slightly move one hand up and the other down to a staggered position
- As you come down in push up position the bottom arm will hug your body's midline doing a tricep pushup and the upper arm will go outward in more of a chest or 45deg push up
- Alternate hands after each pushup

Staggered Pushup

Circuit #3

Chest + Back + Shoulders

Upper Body and Core

Shoulders + Triceps

Upper Body Burner

Upper Body (Shoulders, Back, Biceps) + Core

Shoulders + Chest

Back + Biceps (lots of curls and rows!)

Upper Body (chest, tri's and shoulders)

Back + Biceps + LISS Cardio

Back, Shoulders + 20min LISS Cardio

Biceps + Triceps

DUMBBELL ONLY upper body!

Upper Body (Triceps)

Shoulders + Back

Chest & Biceps

Chest  & Arms

Biceps + Triceps + LISS Cardio

Biceps & Back

Shoulders & Back

Upper Body Burn

Upper Body Strength

Biceps + Shoulders

Chest + Back

Chest + Biceps + LISS

Biceps + Chest/Shoulders + LISS

Chest + Back + LISS

Biceps + Shoulders + LISS

Shoulders, Biceps + Triceps

Terri Case

Biceps, Triceps + Shoulders

Biceps + Chest + Treadmill run

Shoulders + Back + treadmill incline walk

Back + Triceps

Back, Biceps + LISS Cardio

Chest, Triceps + Shoulders

Back, Biceps + Shoulders

Back + Biceps

Biceps + Back + LISS Cardio

Chest, Triceps, Shoulders

Chest, Triceps and Shoulders

Chest + Shoulders

Biceps + Back

Back and Biceps

Chest + Back + Shoulders

More workouts from Ashley Palmer Fitness