Name: Playbook - Chelsea Hofer - Upper Body Power (Push Day)
Uploaded: 2026-06-23T02:25:40.955Z
Duration: 60 min
Description: Upper Body Power (Push Day)

Upper Body Power & Core is a strength-focused class designed to build pressing power & shoulder stability. You’ll start with a heavy military press to develop raw strength, followed by supersets and trisets that target the shoulders, triceps, and upper body endurance. Expect a mix of dumbbells and bodyweight to challenge your muscles and improve overall upper-body performance. Perfect for those looking to increase strength while maintaining functional movement.

Modify by using dumbbells for barbell or resistance bands for cable machine

- Set the bar in the rack so the bar is level with the upper chest
- Grasp the bar around shoulder-width, the barbell sitting in the meat of your hands or palms
- Un-rack the bar, keeping your wrists stacked over your elbows, which are tucked in
- Take a step or two back and position your feet together 
- Press the barbell up by tilting your head back and pushing the bar upward and slightly back
- Once the bar passes your head, continue extending the elbows while pushing your head "back through" to a neutral position
- Pause at peak contraction before reversing the movement, lowering the bar back down to starting position with control

Barbell Military Press

A superset is when you perform two exercises back-to-back with little to no rest in between.

- Get down on all fours, placing your hands on the ground slightly wider than your shoulders
- Straighten your arms and your legs, forming a straight line between your head and your heels
- Engage your core and squeeze your glutes
- Keeping pressure through both hands, bend the elbows to lower the chest, hips and head toward the floor together as one
- Get as close to the ground as possible
- Engage your chest and imagine you are pushing the ground away from you as you press yourself back up to starting position

Push Ups

- Set the cable pulley to about mid-thigh height
- Facing the cable machine, hinge forward , holding the cable end with one hand, your arm bent to 90°
- Keep your elbow stationary as you press the cable end back, extending your arm behind you
- Pause at peak contraction before flexing at the elbow, lowering the weight back to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Tricep Kickbacks

Superset

A triset is when you perform three exercises back-to-back with little to no rest in between.

- Stand with feet hip-width apart, holding dumbbells at your sides with a neutral grip (palms facing in).
- Keep a slight bend in your elbows and engage your core for stability.
- Lift the dumbbells out to the sides until they reach shoulder height.
- From shoulder height, continue raising the dumbbells overhead in a controlled motion.
- Slowly reverse the movement, bringing the dumbbells back down to shoulder height, then to the starting position.


Keep your shoulders down (avoid shrugging), control the movement, and maintain a slight bend in the elbows.

Overhead lateral raise

- Lying on a bench, hold a dumbbell in each hand using a neutral grip (palms facing in), arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

Hammer Grip DB Chest Press

- Sit upright on the edge of a bench or box
- Place your hands beside your hips with your palms face down and fingers off the front edge of the bench or box
- Walk your legs forward, so you are supported on both hands
- Keep your body still as you flex the elbows, lowering your body toward the floor, letting your arms do all the work
- Your arms should form a 90 degree angle behind you at the bottom of the movement
- Squeeze your triceps as you extend both arms, pressing through your palms, returning to the starting position

Bench Tricep Dips

Triset

- Stand upright, feet shoulder-width apart, holding a dumbbell in each hand at the shoulders, using a neutral grip (palm facing in), elbows forward of the body
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- Aim to descend just below parallel for this exercise
- Explosively push up through your heels and mid-foot to return to standing, pressing the dumbbells overhead 
- Control the weight back down to the shoulders before transitioning immediately into the next rep

DB Thrusters

Half Kneeling Shoulder Press

- Set the treadmill to an incline (start with 5-10% and adjust as needed)
- Walk at a steady pace (2.5-4.0 mph, depending on your fitness level).
- Keep your core engaged, shoulders relaxed, and avoid holding onto the treadmill for support.
- Maintain a natural stride and focus on controlled breathing.

Incline Walk

Upper Body Power (Push Day)

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

Upper Body Power (Push Day)

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