Name: Playbook - Morgan Olson - Chest & Shoulder Pump 🧨
Uploaded: 2024-01-21T02:10:11.833Z
Duration: 80 min
Description: Chest & Shoulder Pump 🧨

Great shoulder/chest pump! Loved the raise set at the end!!

Mads

Yesenia

Insane chest pump with a explosive shoulder burn 🔥

Priming our shoulders and chest muscle by pumping our blood into it.

Sub the Sphinx push ups with 5 inch worms if needed.

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in push up position.
3. Retract shoulder blades and externally rotate.
4. Press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Worm Push Ups

GOAL
Get Egyptian strength glistening through your triceps, abs and shoulders #BadJoke
 DETAILS
1. Get in a plank position, but on your elbows. Place elbows directly under shoulders. 
2. Squeeze your ass and crunch your abs into your spine. 
3. Begin by pressing up to hands. Can lift the hips first to initiate movement.
4. Lower slowly.
5. Note - to make this easier, position elbows in front of shoulders. 

CUES
- Squeeze Butt
- Crunch Abs into Spine
- Lower Slow

Sphinx Push Up

GOAL
Protect that rotator cuff and test your core strength #AbLife

DETAILS
1. Start in a high plank with your feet slightly wider than hip width apart.
2. Keep your lower back stable as you raise one hand to tap the opposite shoulder.
3. Minimize rocking for ultimate ab work and keep your shoulder blades rounded forward for more rotator cuff gains.
4. Repeat on the opposite side.

CUES
- Protract Shoulders
- Squeeze Butt
- Crunch Abs into Spine

Shoulder Taps

Chest and shoulder warm up

DETAILS
1. Retract your shoulder blades down into the bench and back towards your hips. Barbell can be used for leverage to get into this position. Think of trying to get your shoulders and hips to touch each other.
2. Legs are on ground or bench.
3. Grab the bar with the desired width and wrists neutral. 
4. Big breath and unrack the barbell.
5. Bring the barbell over your nips. 
6. Externally rotate and try to break the bar with your hands to activate your lats.
7. Lower the bar to below your sports bra. This is a very important position you have to nail.
8. Bar is BELOW your sports bra, and your elbows are tightly screwed in at a 45 degree angle.
9. With the bar touching your chest, pause 1 sec & drive up to finish the rep.
10. Drive straight up or slightly back towards the rack, whichever feels stronger and more natural. 
11. Finish the rep with straight arms, with shoulder blades still retracted.

Pause Bench Press

GOAL
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

GOAL
Target your upper chest and upper back for ultimate confident posture and proud chest 
 DETAILS 
1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

CUES
- Proud Chest 
- Externally Rotate Shoulders 
- Squeeze Between Shoulder Blades

Wide Push Up

Incline Bench Arnold Press with wide push ups

GOAL
Squeeze from the chest for better isolation and pump 

DETAILS 
1. Set cable handles at shoulder height. 
2. Hinge over and stiffen the back. 
3. Begin by squeezing the handles together and feeling tension in your chest. 
4. Slowly open the arc and squeeze your chest to bring the handles back together. 
5. Try to keep the shoulder blades pinned together and externally rotate your shoulders. 

Aka proud chest and show the armpits.

CUES
- Proud Chest
- Shoulder Blade Depression & Retraction
- Squeeze Chest

Bent Over Chest Flys

GOAL
Carve those v-lines in babyyy

DETAILS
1. Standing tall, hold the end of a barbell in both hands at chest height, and keep your arms straight.
2. Brace your core as you slowly move your arms to the left or right, toward your hips.

CUES
- Crunch Abs into Spine
- Proud Chest
- Move from Core

Landmine Windshield Wipers

Bent over chest fly with wood chop

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist and just to look shredded

DETAILS
1 Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
2. Elbows are bent at 90 degrees  you're initiating the movement with your shoulders.
3. Proud chest and lower slowly. 

Pro-Tip: use momentum to overload our the muscle with a little heavier weight 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away

Bent Arm Lateral Raise

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

Pro-Tip: I recommend doing single arm raises in an alternating fashion. 

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Alternating Underhand Dumbbell Front Raise

Shoulder 🔥🔥🔥

Chest & Shoulder Pump 🧨

Katie

Ashley

Chest and Shoulders 😈😝

Angela

Cari

elisa

Chest and Shoulder Beast 👹

Hailey

Chest and Shoulder Pump 😆

Mariah

Fetch

Chest and Shoulder Pump 😈

Best chest / shoulder workout of all time! 🔥🔥🔥

Kelly Backes

Stef

Chest and Shoulders 😝🙌

Bunny 🐰❤️

Chest and Shoulder Baby! 😝

Sierra

Sick burn! Shoulders fully pumped 😮‍💨

Sophie

Kallie 

Hammer Chest Day 🔨

Lindsay

Push Burner with Mega Sets 🔥

Diana

EPIC Push Day for Bulletproof Upper 🔨

Came back for seconds on this hefty beast of a thing

BIG Bench Day 💪🏼

Rascal

Chest Pump

I loooove feeling stronger everyday and this one pushed it!

Unexpected finish, but really quick workout that I needed today—definitely not 75min (I guess unless you are a push-up beast)

Bulletproof Bench Day 🔥

Incorporated a ton of pushups between sets and my triceps are feeling huge!

Alaina Loguidice

Benching Bricks 🧱

Heavy 5 Smith Bench 🦾

Jess

Chest & Shoulders

Been off 10 days…my chest is feeling this 🥵🥵

Jenna

I could not get through the incline close grip push ups. I tried regular incline as well. My arms reached muscle failure. This workout is fire🔥

Stephanie

Press Pump 💦

Dumbbell Bench Day 🔥

Chest & Shoulders 🔥

Push & Abs 🦾

Big Chest Day 💪🏼

INSANE Pump

Chest and Shoulder! 🔥🔥🔥

Krys

Nicole

Solid Chest and Shoulders! ⛰

Haley

Maurice

Chest and Shoulder! 😎

Katherine

Chest and Shoulder 😎

Salsa

Chest and Shoulders 👊

Great pump, great flow as usual coach! I’d greatly appreciate if you could share the number setting of the incline bench for the various movements that require incline. Based on the video for incline smith it looked to be about a “3-4”, I train at blink, their benches are made by Life Fitness. Thanks again for all your work and quality content

Robyn

Chest and Shoulders 😎

Wonderful chest and shoulder pump. Was T. rex doing the push ups at the end haha

Mika

Chest and Shoulder 🔥🔥🔥

My body didnt allow me to do the finisher haha. Great one!

Émilie Véronneau

Chest and Shoulders Stacker 😆

Great! I already feel the soreness. 😮‍💨

Denise

Chest and Shoulder 👊

Dope. First day on your programming and I’m stoked AF

Sarah

Fuck I hadn't cursed you out like that in a while... I love it!

Chest and Shoulders 😝

Destroyed my chest and shoulders 🥵 great workout

Chest and Shoulders

Chest and Shoulders! 😎👍

Chest and Shoulder Pump 😎

Amanda

Cori

Thank you very much. I really enjoy your workouts, everyday something different even if you work the same muscles 💪. I used to be bored, not anymore.

BEATRIZ

Chest and Shoulder 💥💥💥

Chest and Shoulders Blast 👊

It was all good but the farmers carry says 40 min 35 min and 30 min. I think that was a mistake. U meant to put seconds 😅😅😅 but other than that, it was a great workout

Melina

Chest and Shoulders Pump! 💥

Sydney Goldman

Chest and Shoulder 😈

so glad I joined your program! three days in and feeling a difference already

Phoebe

Chest and Shoulder Pump!

Shoulder boulders. Love outlifting the boys 😉

Camila

Fuck man this was hectic, absolutely loved it! Getting my body string for footy season in 2 months 🔥

Jade

Judith

Ultra Chest + Shoulder Shredder ❤️‍🔥

Always feeling my best after your workouts 😎💪🏼

It was fantastic, shoulders and chest are on 🔥 🔥!!!

phewwww that shit burns!! 🔥  I love the new exercises (at least they're new to me lol)

Annamaria

Ever Stokes

Shoulder burner. Loving the new exercises.

Chest Shredder

Carmeal

Switching the plates for medicine balls on the push up deficit was not my best idea 😅

Chest & Shoulder Pump 🧨

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