Name: Playbook - KICK IT With Kay - PUSH: chest, shoulders, triceps
Uploaded: 2024-01-01T12:36:36.920Z
Duration: 61 min
Description: PUSH: chest, shoulders, triceps

3 chest specific movements, 2 tricep specific movements & such a good shoulder pump!

-adjust seat to where handles are about nipple height 
- Press the handles forward, keeping shoulders down and away from your ears
- Focus on squeezing your chest as you press forward

Flat hammer strength press

Complete 12 low to high cable flies into 12 cable chest presses. Rest and repeat!

-Start on cable machine with two handle attachments on the lowest notch.
-Step slightly in front of the machine so the handles are starting slightly behind you 
-think about scooping up and flexing your pecs at the top! 
-control the way down

Low to high cable fly

-start with two cables on lowest notch with handle attachments 
-stand slightly in front of the cable machines 
-press up at a slight diagonal with a slight lean forward, flex chest at the top! 

(You should feel this in upper chest NOT shoulders. If you feel it in your shoulders you need to press less “upwards” and more “outwards”

Cable Chest Press

Cable Chest Superset

Complete one full dropset of the shoulder presses (read description for reps) and then 15 front raises.

Rest and repeat entire circuit 3x more.

INSTRUCTION:
Perform 10 at a heavy weight  then drop the weight in half for 15 additional reps

FORM
-sit on the seat, brave your core, and keep back into the chair for support
-grasp dbs in front of shoulders with parallel grips 
-press upwards until arms are extending overhead then control the way down until your elbows are just slightly under parallel (back to starting position)

Parallel Grip Shoulder Press (dropset)

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

Superset:

Complete 12 presses on each arm then go into 20 upright rows (medium weight) 

Rest and repeat

-12 reps each arm (24 total)
-use cable machine in the lowest notch with handle attachment 
-stand firm with core tight and hold the handle like you would a dumbbell
-press up (keeping elbow slightly forward so that the tension doesn’t pull your forearm back)

Single Arm Cable Shoulder Press

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

Superset: cable presses & upright row

*10 each arm per set!

- Bend over to 90 degrees ish
- Raise the light medium DB engaging the back of your shoulders (think about pinky going up towards ceiling)
-squeeze one sec at the top to make sure rear delt is engaged 
- Lower slow and controlled back to starting position

Single Arm DB Rear Delt Fly

Complete 15 reps of each back to back. Then rest and repeat

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Hold the dumbbells in front of you with palms facing toward one another (hammer grip)
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises (parallel grip)

Superset: front raise & lateral raise

Complete 12-15 reps of each. Last set go to failure!

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

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