Name: Playbook - Michayla Morss - Chest, Triceps, Shoulders
Uploaded: 2022-07-13T17:15:22.280Z
Duration: 45 min
Description: Chest, Triceps, Shoulders

Let’s target those pecs, triceps and shoulders shall we?! Fun fact: muscles can actually only pull! Therefore, our muscles work in pairs of flexors and extensors.
**Feel free to superset exercises to save time and rest**

- Grip the bar with preferred width (usually shoulder width apart)
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- 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

- Start with the cable at chest height (about even with your sternum)
- With a straight elbow (but not locked) pull the cable attachment center with your chest
- Engage your pec
- With control, return your arm to starting position. Don’t let the cable yank your arm back!

Single arm cable fly

- Start with your bench at 80 degrees
- Bring the dumbbells down to a little above shoulder height
- Do not arch your back off the bench as we are targeting our deltoids!
- Push dumbbells up to starting position

High Dumbbell Incline

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

Dumbbell lateral raises

- Using the cable without an attachment, extend the elbow to full length 
- Return to starting position 
- Keep the humerus or top half of your arm at your side 
- 10 reps each side

Single Arm Triceps Extension

- Set your bench at about 80 degrees
- Un-rack the bar and bring it to chest level with your elbows out to the sides. 
- Do not arch your back off the bench as we are trying to target our shoulders! (Deltoids)
- Push up and return to starting position

Smiths Machine High Incline

- Start with the bar at a height high enough to perform the exercise. If the bar is too low, the lift will be inefficient or you will fall forward. 
- Begin in a plank position 
- Leading with your elbows, dip under the bar with your elbows and head.
- Push through the triceps to extend the arms to starting position