Name: Playbook - Ashley Palmer Fitness - Shoulders + Chest
Uploaded: 2024-01-05T21:11:45.486Z
Duration: 60 min
Description: Shoulders + Chest

Today's upper body is all focused on the shoulders and chest. You've got 2 sets with only 2 exercises in them. Go back and forth until you've completed the set rounds. Be sure to rest in between as well. 
Don't forget your 2 rounds of push ups between Sets!
Finishing it with a circuit going 3 rounds with 3 exercises and a 10minute walk
Hope you love it!

- Bring dumbbells on top of the shoulders, but don't rest the weight on them
- With core engaged (belly button towards spine) press over head
- You can modify by dropping one dumbbell and holding both heads with your hands and pressing with one weight

Seated DB Narrow Press

- 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

Set #1

- Place hands a little wider or just under the shoulders
- Step feet back making sure to create a straight line from your shoulders down to your heels
- Take elbows out 45deg or straight back for a tricep push up leading with the chest/nose
- Make sure to keep your back flat and core engaged
MODIFICATION- Place knees on the floor to do a kneeling push up

Incline Push Up

- 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 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

Set #2

Incline Push Ups

- 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

- 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

- With a single weight, press forward away from the chest, back to center
- Then press up overhead
- Keep core engaged by bringing belly button towards spine
- Slight bend in knees for stabilization

Forward to Overhead Press

Circuit

Jump on a treadmill, bike, elliptical, etc or go outside if the weather is nice and do a cool down walk for 10minutes keeping that HR at around 65% or RPE around 4-5/10

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