Name: Playbook - Brynley Joyner - Upper body: push- shoulders & chest
Uploaded: 2024-03-01T12:58:25.033Z
Duration: 60 min
Description: Upper body: push- shoulders & chest

Savannh

Erin

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension (keep one arm extended the full time while the other arm is working the reps!)
- Lower & push one arm with control 
-Keep your core engaged throughout this movement
-as soon as 8 reps are done on one side, keep that arm extended and switch to the opposite side!

Machine shoulder press (single arm)

-directly after the single arm presses, add 5 to 10 pounds or whatever you feel comfortable with for a little extra challenge and press the handles up regular, with two arms!

machine shoulder press (double)

Superset

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Machine chest press

-stand with your hinge hips slightly and chest leaning forward slightly with the cable and bar in hands

-engage your core and your back, and push the weight down towards your hamstrings

-make sure not to let your wrists curl, nothing should be moving except for your arms

-engage your upper back to try to put the weight predominantly in your back rather than your arms

Straight arm push down

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope or bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable rope (or bar) tricep pushdown

- 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

Push-ups

-lying on your back, with your knees extended above you
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core, set the ball down on your shins, and lean back to the floor
-sit back up, grab the ball and return back to laying on the floor with the ball in hands

That is one full rep!

*** be very cautious to not allow the ball to roll back and hit you in the face, make sure it is between your shins and ankles, and you have control of it before leaning back!

Med ball sit up combo

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

15 per side, 30 total

Med ball russian twist

- Extended your legs 
- Holding the weight with your arms extended
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

Abs finisher

Upper body: push- shoulders & chest

Emily

Allie

this exercise REALLY pushed me. i dread upper body workouts but today was so much fun and had me so motivated!

Kaylee

Back, Bi’s & Abs

Chloe

Scarlett

Upper Body (chest & back) - home

Gisele Rigo

i love how this workout was shoulders, then a tricep exercise and back and forth so that i could perform each set adequately! love this workout! thanks brynn! love u

Maddie

Morgan

Shoulders & Triceps (Dumbbell only)

a killer workout fo sure, must try🔥🔥

Kayla

Kyrsten

Biceps & Back Burn

LOVE this one! One of my fav upper body workouts

Catherine

Pull Day: Back & Bi’s

Kailyn

I didn’t love it a lot. The arms bit was in my opinion repetitive and the abs a bit tough with that amount of reps. But loving the rest of workouts🫶🏻

Paula

Biceps, Back & Abs | Dumbbell

Zara

This was a great workout!! Loved it. I wish I would be able to see the tempo better though, all the exercises are sped up

Lindsay

Literally dead after this workout, but in the best way

Jordan Morton

PUSH DAY! Shoulders, chest & tri’s

Piper

Marie

Virginia

W1/D5 Upper body & Abs: DUMBBELL!

PULL DAY (back & Bi’s)

samantha

Megan

Upper (Back & Bi’s)

Pull Day (back & Bi’s)

Full Body

OMG haven’t done a workout like this in such a long time! I am so beat but it felt so good!

Upper body: push- shoulders & chest

Community

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