Name: Playbook - Ashley Palmer Fitness - Upper Body (chest, tri's and shoulders)
Uploaded: 2024-02-04T22:06:04.341Z
Duration: 60 min
Description: Upper Body (chest, tri's and shoulders)

You will feel so strong after today's push session. It's brutal but necessary in building muscle and burning fat for that "toned look" Remember it's all in the weight you are lifting, so challenge yourself!

Using lighter weights during this first warm up circuit to get those muscles ready to work. 
A little tip: If you've been using the same size dumbbells for a while, it might be time to increase the resistance. Even going up by 1.5-2lbs makes a huge difference. If you aren't sure, here's an idea; at the end of a set if your arms aren't burning or you don't feel fatigued, then you might be using too light of weights.

(10 forward, 10 back)
- Grab a lighter set of dumbbells and hold them out laterally away from your body
- Be sure to keep your elbows slightly bent
- Make little forward circle motions with the dumbbells
- Keep the chest out, chest engaged and shoulders back

Arm Circles

- Come down onto the floor with your knees on the ground keeping your feet up and hands below the shoulders
- Focus on leading with your chest/nose and bring your core and booty down at the same time
- As you keep your glutes and core engaged your body will stay in that straight line you need to lower  down and come back up

Kneeling Push Up

- Bring dumbbells up to a 90deg angle or square position taking the elbows out wide keeping the elbows as high as the shoulders the entire time.
- Palms should be facing away from you at the start position
- Move the forearms toward each other keeping them in a straight up/down position from the weights, wrists all the way to elbows. Don't let the elbows bow out creating an "A" shape with your arms
- Continue to movement of in and out for the duration of time

DB Windows ( light DB's )

WARM UP

- Start with hands holding dumbbells in a supinated position facing the body
- As you press above your head, rotate the hands to pronated position and rotate as you descend back down

Arnold Press

( 30 sec each side)
- Start with your feet in a widened stance and dumbbell on the floor
- Grab the weight with one arm, bending the knees to lift it up
- Press the weight all the way above your head extending your arm all the way
- Bring the weight down to shoulder height and back up for an overhead press
- Do one side then the other

Snatch to Press

Set 1- Shoulders

- 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

- 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

Set 2- Chest

( 10 each side)
- Sitting at the edge of a chair or bench hold the head of the dumbbell with your hand
- Bring weight behind the head and press up over head keeping the head of the dumbbell pointing towards the ceiling

Single Arm Tricep Extension

( 15 each side)
- Grab one end of a long resistance band making sure it's tight enough but also able to pull down on.
- Slightly lean forward keeping back straight and slight bend in knees
- Pull down on back extending the arm all the way down and squeeze the tricep muscle

Banded Tricep Kickback

Set 3- Triceps

It's not meant to be easy, so pace yourself, watch your form and go at a good tempo from one exercise to the next. It's hard so modify where needed if necessary and remember, YOU GOT THIS!
Going 3 rounds of 10 with little rest in between sets

- 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

- 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

- Sit on a level surface and place hands right next to hips
- Step legs out with legs straight or bent (straight is advanced, bent is modified)
- With elbows pointing backward lower your body until arms are about 90deg then extend back up

Tricep Dips

- Start with dumbbells lifting so elbows are about shoulder height
- Bring arms toward the midline of the body and dumbbells together with palms facing each other
- Bring arms back out to start position then press over head

DB Window to Overhead Press

- Place resistance band on your arms just above your elbow joint and below your biceps/triceps
- Come into a high plank position
- With hands directly below the shoulders send elbows straight back keeping them close to the midline of the body.
- The resistance band will help boost you back up to start position

Banded Tricep Pushup

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Upper Body (chest, tri's and shoulders)

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