Name: Playbook - Flourish Fit - Wk 5 | Day 4 | Upper Body Push
Uploaded: 2024-04-24T20:26:57.051Z
Duration: 50 min
Description: Wk 5 | Day 4 | Upper Body Push

I have no Power left in my arms, I gave everything I had 🥵

Annika

Follow these movements to help activate your muscles before you begin your workout. After the first exercise go straight into the second exercise with minimal rest. Then rest once both exercises are complete and repeat for the sets given.

You can use a resistance band (my personal favorite) a long towel/tee shirt, or a broom. 

Form tips:
- hold wide enough that you feel a slight pull (you don’t want too hold too narrow to begin) 
- keep your abs locked in and ribs locked down (you don’t want your ribs flaring out as you lift up and over) 
- breath through the movement

Shoulder Dislocates

Use a dumbbell or small plate 

Form tips: 
• lock shoulders back 
• neutral spine, tight core 
• squeeze the dumbbell or plate by facing your palms together 
• imagine driving your elbows together as your squeeze and press forward 

❌ don’t round shoulders forward

Chest Squeeze

Activation & Mobility

Form tips:
• begin with ribs locked down and abs tight 
• roll shoulders back and lock into place
• weights begin directly over chest 
• slightly tuck elbows as you lower 
• as you press back up, think about squeezing your elbows together to activate your chest 

❌ don’t flare your elbows out 
❌ don’t drop arms too low to where you feel it too much in your shoulders 

✅ do keep the tension in your chest 
✅ do move slow for better mind to muscle connection 

*perform on a bench or the floor (if you are a beginner you might feel more safe and comfortable on the floor)

Dumbbell Chest Press

Form Tips: 
• stand with good posture, abs locked in
• feet planted hip width apart for stability 
• press weights directly over shoulders
• as you lower, slightly tuck elbows and then bring them forward in front of you 

❌ don’t jerk the weight up using your whole body 
❌ don’t arch your back as you press 

✅ do focus on isolating your shoulders and upper body to press the weight

Arnold Press

After the first exercise go straight into the second exercise with minimal rest. Then rest once both exercises are complete and repeat for the sets given.

Advanced: full push up, modification #1, or #2
Beginner: modification #2 or #3

*Your focus is on the lowering phase of the push-up for a count of 5 seconds 

Form Tips: 
• begin in a straight arm plank position with hands below shoulders, neutral spine, and abs locked in.
• as you lower, slightly tuck elbows as your let your upper body fall forward over your hands 
• lower on a count of 5 seconds, challenging yourself to go as slow as possible
• drive back up when triceps are parallel with the ground 

❌ don’t arch your back 
❌ don’t flare your elbows out wide 
❌ don’t look up 
❌ don’t do half reps 

✅ do focus on using your chest and arms 
✅ do think about pushing the ground away from you to help push you back up 
✅ do go through the full range of motion 

Modification #1
• drop to knees at bottom, still keeping your spine neutral and hips down 

Modification #2
• drop to knees as you lower & push-up, still keeping your spine neutral and hips down 

Modification #3
• drive your hips up using your upper body to push and return to a straight arm plank with control

Negative Push-Up

Form Tips: 
• abs locked in and shoulders back 
• feet planted for stability 
• begin with the weights directly over your chest and arms straight 
• as you lower, slightly bend and tuck your elbows to protect your joints. 

❌ don’t straighten your arms at the bottom 
 
✅ do think about squeezing your elbows together as you lift the weights back up 
✅ do lower slowly with control to protect your shoulders
✅ do think about using your chest 

***you can perform this move laying on the ground if you feel more comfortable doing so or don’t have a bench

Chest Fly

Superset

Form tips: 
• keep your abs tight and ribs locked down 
• lock elbows into place pointing them straight up toward the ceiling 
• pivot forearms around the the elbow 

❌ don’t let elbows flare out 
❌ don’t let elbows fall back or come forward 

✅ do focus on isolating your triceps to press the weight up 
✅ do lower and move with control for better mind to muscle connection

Dumbbell Skull Crusher

Gym: use cable machine 
Home: use long band 

Form tips
• shoulders back, abs locked in, and neutral spine 
• lock your elbows into place my your sides in a 90 degree angle 
• drive the cable/band straight down and flex your triceps at the bottom 
• release slowly keeping your elbow locked in place 

❌ don’t let your elbows come forward 
❌ don’t do half reps 

✅ do focus on isolating your triceps 
✅ do go through the full range of motion, squeezing and flexing your tricep when your arm is straight

Tricep Press Down

Form tips
• stand with good posture 
• keep your core locked in 
• keep a slight bend in your elbow to protect your joints 
• lead with your elbow, not the weights 

❌ don’t swing your arms 
❌ don’t use your whole body to raise the weights 

✅ do focus on isolating your shoulders

Lateral Shoulder Raise

Wk 5 | Day 4 | Upper Body Push

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Wk 5 | Day 4 | Upper Body Push

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