Name: Playbook - Hannah Ford - Chest + Arms
Uploaded: 2022-06-19T23:17:19.352Z
Duration: 45 min
Description: Chest + Arms

Curtis Holland

Cues:

• keep your glutes + core engaged throughout the movement
• keep feet flat on the ground 
• shoulder blades pinched back against the bench 
• breathe out as you press up, breathe in as you lower 
• elbows at a 45-degree angle

DB Bench Press

Cues:

• thumbs even with armpits 
• keep quads, glutes, core engaged 
• keep elbows tucked 

Regression: Kneeling Push Ups

Push Up

Superset #1

Cues:

• relax shoulders down + back
• start with palms facing each other + rotate up as you pull the dumbbell up 
• squeeze the bicep at the top 
• keep the core tight - don’t arch your back or sway

DB Curl

Cues: 

• relax shoulders down + back
• keep elbows close to sides 
• squeeze bicep at the top of movement

Cable Rope Hammer Curl

Superset #2

Cues:

• start with dumbbells over chest, palms facing away
• keeping your upper arms still, rotate your palms in and bring the dumbbells down towards your ears
• press dumbbells back up with palms facing each other, then rotate out at the top of the movement

DB Skull Crusher

Cues:

• you can use a straight bar here as well
• grab the attachment with palms facing up
• keep elbows close to sides
• with elbow starting at a 90-degree angle, pull the attachment down + squeeze the triceps

Underhand Tricep Pulldown

Superset #3

Cues:

• stabilize lower half (staggered stance, back supported, etc.)
• keeping elbows at a 90-degree angle, press handles forward + slightly downward 
• keep chest slightly puffed out 
• bring handles back just before even with armpits

Chest + Arms

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