Name: Playbook - Warrior Fit - Tuesday May 02 - Chest & Arms
Uploaded: 2023-05-14T17:12:16.669Z
Duration: 40 min
Description: Tuesday May 02 - Chest & Arms

Heavy bench last week felt great. Let's keep that pace and since you can log your weights now, try and squeeze an additional 5-10lbs more than you did last week!

This warmup targets the rotator cuffs and shoulders, which are the sensitive parts of the upper body that are most prone to injury. Use this warmup before any pulling or pushing, to flush blood into the rotator cuffs and properly prepare them for pulling and pushing movements.

- Start with a LIGHT plate or dumbbell in your hand
- Keep elbow parallel to the ground
- Rotate your arm slowly down towards the ground
- You will feel a slight stretch behind your shoulder

Rotator Cuff Warmup Exterior (Each Arm)

- Start with a LIGHT plate or dumbbell
- Keep your elbow parallel to the ground
- Slowly rotate the plate upwards until even with your head
- Rotate back down again until the arm is at a 45-degree angle
- You will feel a slight stretch in your armpit (rotator cuff)

Rotator Cuff Warmup Interior (Each Arm)

-Start with a weight plate or dumbbell beside your head. Elbow out forward
-  Raise the weight up above your head, rotating your elbow so it is outward
- Bring the weight down again slowly, repositioning your elbow to outward again

Light Plate or Dumbbell Warmup (Each Arm)

Upper Body Dynamic Warmup

Everyone loves a 5x5! The 5x5 is a great way to build strength. Keep at least two minutes of rest between each set. Rest longer if needed.

- Lie down on the flat bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders
- Bring the barbell down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Barbell Bench Press

- Start by standing tall, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms open, returning back to the starting position

Cable Chest Fly’s

- Grab the parallel bars and suspend your body up with straight arms
- Lower your body by bending your elbows while leaning forward
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Dips (Big Stretch)

- Lie down on the incline bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the dumbbells so that they are in line with your chest, hands slightly wider than your shoulders
- Bring the dumbbells down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Incline Dumbbell Press

Slightly heavier each set!.

- Holding a heavy dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows lowering the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up to starting position

Dumbbell Overhead Tricep Extensions

Moderate weight. Focus on the squeeze at the top.

- Hold the dumbbells at your sides 
- Curl the dumbbells up, rotating your palms toward your shoulders as you curl 
- Lower with a controlled motion back to starting position

Dumbbell Curls

- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Dumbbell Tricep Kickbacks (Each Arm)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Alternately curl each dumbbell toward your shoulders, engaging your biceps
- Pause at the top then lower under control

Alternating Hammer Curls

- Find a stationary object taller than you.
- Place your elbow on the object and slightly twist it to stretch the pec.

Chest Stretch

Grab a plastic PVC pipe and stretch your hands out wide on the pipe.
- Bring the bar overhead and behind your back
- Keep your elbows locked out
- Do these slowly before speeding them up.