Name: Playbook - Ashley Palmer Fitness - Chest + Back
Uploaded: 2024-01-05T21:11:45.425Z
Duration: 45 min
Description: Chest + Back

You've got 2 sets and 2 circuits in today's upper body workout. It's the perfect combo of strength and cardio!

- lie supine on bench with weights narrow on chest
- press straight out and bring back down keeping elbows tucked into body

DB Chest Press

- 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

Set #1

- take one dumbbell around the head and to chest then press straight out to a forward press position and back in

Around the World to Forward Press

- Start in a crouched froggy position with palms facing away from your body and leaning on your toes
- Fall forward and catch yourself. As you do this your elbows should go back and squeezing your shoulder blades together
- Push off the ground coming back to start position

Bodyweight Ball Pass

- place feet or shine on bench or chair
- hands a little wider than shoulder width apart
- come down to push up position then back up

Decline Push Ups

Circuit #1

- Lying on your back keep low back pressed into the bench or mat to engage your core
- Elbows tucked into sides, press straight up keeping dumbbells together
- Bring over head with a slight bend in the elbow and back to start position.

Narrow Chest Press to Pullover

- lie prone with arms and legs extended out
- pull both arms and legs up together squeezing the back and glutes then come back down

Prone Back Extension

Set #2

- grab long resistance band and fold into 3rds
- at chest level and with elbows out wide pull band outward squeezing the shoulder blades together

Banded Pull Aparts

- grab long resistance band and fold 2x
- take above head and pull down behind the neck squeezing the shoulder blades down and together

Banded Pull Downs

- 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

Circuit #2

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