Name: Playbook - Blake Prete - Chest, shoulder, and tris!
Uploaded: 2023-07-05T15:15:39.822Z
Duration: 45 min
Description: Chest, shoulder, and tris!

Today we are going to be burning out your upper body push muscles!

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your opposite knee and elbow together
- Repeating the sequence on the opposite side"

Prisoner squat + knee to elbow

- On a flat bench or the floor with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Start in a plank position 
- Open out into a side plank T position while looking a
- Bring your top hand back to the floor to return to the plank position and repeat on the other side. Continue alternating sides.
- One on each side is one rep

Alternating T- side plank

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

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

Dumbbell tricep kickbacks

- Begin with a dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Push dumbbell out in front of you
- Dip your torso by bending your knees and pressing dumbbells back up overhead

Push press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Chest, shoulder, and tris!

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