Name: Playbook - Ashley Palmer Fitness - Chest + Shoulders
Uploaded: 2024-01-05T21:11:45.539Z
Duration: 60 min
Description: Chest + Shoulders

For today's push day we are targeting the chest and shoulders. We've got 2 circuits each focusing on one muscle group. 
Be sure to warm up and challenge yourself with the weights you are lifting. I promise the more you lift the more lean muscle mass you will develop

- 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

-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

- 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

- 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

- Come down into a high plank position and put the tops of your feet on top of the bench
- Keep the hands directly below the shoulders and torso in one straight line
- Bend at the elbows and take the chest/nose down to the floor and press back up
- Make sure to keep the booty down and core engaged to help keep a flat back

Decline Push Up

Chest Circuit

- 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

- 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

- 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

- Hold dumbbells in a pronated position (facing body)
- Pull up to your chest taking your elbows straight up toward the ceiling
- Pull weights up to shoulders and press up

Upright Row to Press

- Start with having both dumbbells press together above the head
- Drop one dumbbell down and as you do rotate from a neutral position to palm facing out and bring to 90deg position.
- Alternate sides

Drop Press

Shoulder Circuit

Chest + 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!

Chest + Back + Shoulders

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

Biceps + Back

Back and Biceps

Chest + Shoulders

More workouts from Ashley Palmer Fitness