Name: Playbook - Blair Epstein - UPPER gym!
Uploaded: 2024-01-06T13:34:05.284Z
Duration: 60 min
Description: UPPER gym!

hits your chest, shoulders, core, triceps, biceps and back! for people who can’t do upper body more than a couple times a week or once a week, this is perfect!

- Hold the bar with a neutral grip or palms facing you, depending which way your machine is set up 
- Keeping your body straight, contract your lats and biceps to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up neutral grip

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Stand tall and engage your core
- Keep the working arm slightly in front of the body
- Push up and stop before locking out the elbow, slowly come back down and repeat
- Can use non working arm to hold core
- 10 each side

Single Arm Shoulder Press

For the push ups you can drop to your knees, then come back to your feet for the knee tuck. During the knee tuck, make sure the core is engaged and you are using it to pull your legs in. Right from there go into bench dips. Then rest for 45 seconds.

- Starting in a high plank position
- Send your elbows back, getting your chest as close to ground as you can get it 
- Explode up then tuck your knees to your chest using your core
- Drop to knees for the push up if needed

Push up to knee tuck

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

UPPER gym!

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