Name: Playbook - Blair Epstein - tris shoulder and lots of push ups
Uploaded: 2024-01-06T13:34:05.347Z
Duration: 60 min
Description: tris shoulder and lots of push ups

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Start in a push up position, wrists below shoulders
- Lower chest down to the ground
- Press off the ground sending your elbows back
- Drop to knees to modify 
- I would rather you drop to your knees to get your chest closer to the ground than do half a push up on your toes (:

Push ups

Superset 1

- With your back supported, hold the handles 
- Press your arms up to full arm extension
- Lower with control to the starting position
- If you don't have the machine, sub for regular seated shoulder presses

Machine shoulder press

Superset 2

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand with neutral grip and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- From a standing position, flat back, parallel  to the ground
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts and lats 
- Lower with control back to starting position

Dumbbell bent-over reverse fly

Superset 3

- 15 total 
- slight bend in knees and relax your traps
- left right below shoulder height 
- work on not using momentum from the rest of your body

lateral raise to front raise

- Start in a low plank position
- Lift one arm at a time trying not to rock your hips side to side too much
- Engage core 
- Alternate hands

Plank Up Downs

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

tris shoulder and lots of push ups

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