Name: Playbook - Blake Prete - Chest, shoulders, and triceps!
Uploaded: 2023-07-05T15:15:39.810Z
Duration: 40 min
Description: Chest, shoulders, and triceps!

Today we are going to focus on push exercises!

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Start in a high plank position
- Take one hand off the floor and lift straight up 
- Repeating on the opposite side
- One on each side is one rep

High plank arm raise

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

- Start in a T-side plank hold
- Lower it back to the starting position and repeat
* Work both sides
- 45 seconds both sides

Chest, shoulders, and triceps!

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