Name: Playbook - KICK IT With Kay - UPPER: chest triceps shoulders
Uploaded: 2024-01-01T12:36:37.280Z
Duration: 60 min
Description: UPPER: chest triceps shoulders

Coming in hot with an upper body sesh! 

We’ll hit all the upper body (except for back and biceps- we will save those for another day this week 🤪)

Holding a resistance band out in front of you and pulling it apart, bring it up and over your head. Slow and controlled to warmup those rotator cuffs. Also can pause behind the head for a really great chest opener

Dynamic resistance band shoulder/chest warmup

Each set:

-8-10 bench press reps 
-12 overhead tricep extensions each arm

*can go up 5 lbs or so each set— but if you start feeling it in your shoulder/rotator cuff you are going too heavy!

*bench is on a slight incline 

- Grasp the dumbells and maintain a neutral wrist position with your wrists in line with your forearms

- 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

10-12 reps each arm per set! 

SA=single arm 

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

*try to keep elbows in same spot the entire time!

SA Dumbbell overhead tricep extension

Superset

Each set:

-8-10 bench press reps 
-15 tricep rope extensions

*GET A SPOT IF YOURE BAD OR NEW AT THESE ..don’t be ashamed! You can ask a girl or a boy if you wanna flirt 😉

*if you’re new don’t worry about increasing weight- start with the bar only and practice form. 

*as reps get fewer weight gets a little heavier for the rest of you

- Start by lying down with the barbell directly above you
-pinch your shoulder blades and arch back slightly (this expands the chest)
- Bring your elbows in slightly 
- Lower down until the bar touches your nipples 
- Press up engaging your chest

Barbell bench press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Start by standing  Lining the bar up so that it is between your chin and upper chest ish 
-un rack  it from the smith machine
- Press directly up overhead, keeping elbows pretty wide (slightly forward so you can see them in your peripheral) 
-keep tight core! 
- Lower slowly back to starting position

**CONTROL IS EVERYTHING HERE! Don’t use momentum. Do as many reps as possible without recruiting your legs for assistance

Smith machine shoulder press

Each set do the following 

-12 lateral raises 
-12 front raises
-12 upright rows

- 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 you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows like a puppet
- Lower the dumbbells back down with control

Dumbbell upright row

Shoulder TRISET

*can do these seated or standing 
*10-14 alternating reps each set 

-keep core tight and hips tucks (no arch in your back)
-start with dumbells in wide press position,palms facing forward 
-alternating sides, rotate one arm to the front of you while keeping that elbow from “sagging” 
 -bring that arm back to starting then repeat on the other arm

Alternating DB Arnold press

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