Name: Playbook - Ashley Palmer Fitness - Shoulders + Chest
Uploaded: 2024-02-19T04:25:30.818Z
Duration: 60 min
Description: Shoulders + Chest

My chest was sore for a few days after this one! But it's so worth it! Don't be afraid to start lifting heavier. You can always decrease the weights with each set.

- Lie on the bench or floor with knees bent 
- Lower weights to your chest bringing your arms out wide 
- Press dumbbells up over your chest

Dumbbell Wide Chest Press

- 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

-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

- 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 SET

- 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

- 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

- With a single dumbbell turn hand in a supinated position or palms facing up
- Keeping arm straight make a half circle by bringing the weight up above your head
- At the top your elbow will bend slightly, then bring back down

DB Half Circle (8 each)

- 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 SET

- 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

- Start by putting the DB on the ground in between your feet
- Stand in a wide leg stance
- Squat down to pick up DB then press above your head
- Alternate arms

DB Snatch

- 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

- 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

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