Name: Playbook - KICK IT With Kay - PUSH DIZZLE: CHEST TRICEPS AND SHOULDERS
Uploaded: 2024-01-01T12:36:37.217Z
Duration: 65 min
Description: PUSH DIZZLE: CHEST TRICEPS AND SHOULDERS

Upper body work! Just because it’s upper body doesn’t mean it should be easy.

Complete 12 pec dec chest flies directly into 12 wide push-ups!

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Chest superset

*increase weight 5 lbs or so each set if you can! 

-bench on a slight incline 
- Grasp the DBs and maintain a neutral wrist position with your wrists in line with your forearms
-press through ground with feet and arch back slightly! Think about pinching your shoulder blades together 
- Push the DBs outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

DB incline chest press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

10-12 reps each arm per side! If it’s easy go heavier. Last rep should be almost impossible to complete 

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

8-10 reps each arm (last rep should be failed!!) 

-standing tall or kneeling with core tight (think about slightly tucking pelvis forward to keep abs engaged and back from arching)

-put non working arm on your hip or out to the side for balance

-with other arm press up on medium to heavy dumbbell with palm facing forward  and lower down with control 

-finish all reps on that arm then switch sides

Single arm shoulder press

Complete 15 lying skull-crushers into 15 dips

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Bench dips

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Incline preacher bar skull crushers

Tricep burnout

- Hold the barbell in front of you with palms facing floor
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
-control the negative

Barbell Front Raise

PUSH DIZZLE: CHEST TRICEPS AND SHOULDERS

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Emma Mathews

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Killer workout. Gonna def feel it! Had to make a few adjustments due to only having certain equipment in the gym but totally worth it!

Emily Williams

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Monica

Logan

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Modified a couple exercises to use the equipment I have at home. Feeing great 💪🏻

Tayla

Perky boobies & tank top arms (chest, triceps,& shoulders)

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Boobies shoulders arms 💪🏼

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Olivia

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CHEST SHOULDERS ARMS, oh my!

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PERKY BOOBIES & TANK TOP ARMS

Felt the burn 🔥🔥That last superset got me!

Kate

Upper bod!

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Push day! 👌🏼

B🍒bies & shoulders!

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PUSH DAY BABY ⚡️💪🏼

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UPPER: chest triceps shoulders

🍒 & 💪🏼

BOULDA SHOULDAS, chest and triceps 😘💪🏼

BOULDA SHOULDAS! With some chest & tris 💪🏼

Nicole Schumacher

Whitney Yeauger

Triceps & shoulders & chest! Oh my!

Push day!

PUSH DIZZLE: CHEST TRICEPS AND SHOULDERS

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