Name: Playbook - Brooke Bohning - Chest, Shoulders & Triceps
Uploaded: 2024-02-05T17:00:09.804Z
Duration: 45 min
Description: Chest, Shoulders & Triceps

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HOW TO ⤸
1️⃣ position hands shoulder width apart
2️⃣ lower your entire body to the ground
3️⃣ push through your arms 
4️⃣ knees or plank position
5️⃣

ALTERNATIVES ⤸
▫️ 

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Push Ups

HOW TO ⤸
1️⃣ alternate between plank and push up position


ALTERNATIVES ⤸
▫️ 

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Plank to Push Up

HOW TO ⤸
1️⃣ hold two dumbbells extended above you (lying on a flat bench)
2️⃣ keep your arms at a 45 degree angle 
3️⃣ lower the dumbbells down to your chest
4️⃣ press up using your chest and triceps


ALTERNATIVES ⤸
▫️ using a barbell, preloaded barbell or plate
▫️ smith machine chest press


TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Dumbbell Chest Press

HOW TO ⤸
1️⃣ brace your core
2️⃣ press dumbbells overhead


ALTERNATIVES ⤸
▫️using a barbell, preloaded barbell or plate

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Dumbbell Shoulder Press (Standing)

HOW TO ⤸
1️⃣ raise dumbbells out to your sides at shoulder height

ALTERNATIVES ⤸
▫️ 

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Lateral Raise

HOW TO ⤸
1️⃣ maintain a neutral grip throughout the movement
2️⃣ bicep curl - keep elbows pinned at your sides
3️⃣ shoulder press - press overhead
4️⃣ tricep extension - elbows pointed up to the sky & maintained at ears


ALTERNATIVES ⤸
▫️ using a small plate

‼️ THE FULL MOVEMENT IS CONSIDERED = 1 REP

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Curl + Press + Overhead Extension (Dumbbells)

Chest, Shoulders & Triceps

TONED ARMS

Back & Biceps

I’ve been off from working out for 2 weeks so this was a struggle.

Cheryl

Kristi

Chest & Triceps

Jordine

Push Workout

Such a great chest and tri pump! Loved it!

kirsten

Loved this! Perfect for beginner level, but still challenging.

Layne

This is the first workout I do on this app and this looked so easy but it was most definitely not. You feel the burn as you are on your last reps. I really loved the resistance. Can’t wait to try the rest! Thank you!!!

Itzel

Shoulders & Triceps

Tori

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Chest, Shoulders & Triceps

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