Name: Playbook - Morgan Olson - Chest | 5 RM Today
Uploaded: 2026-06-04T14:17:21.881Z
Duration: 70 min
Description: Chest | 5 RM Today

Kallie

The warm up was nice. Made me do it because I usually don’t lol 😝

Ashley

Incline push ups: do on high surface such as a smith machine or counter height. 

Bench press: add weight each set if possible. Get a challenging 10 reps then a challenging 5.

Deficit push ups: do worm push ups with body weight or add plate on back.

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

GOAL
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Arm Swings

GOAL
Thoracic rotation and mobility to improve posture, healthier shoulders + stand straighter 

DETAILS 
1. Start with double arm. 
2. Then go into single arm swings. 
3. Use your hips for momentum to swing. 
4. Don’t control the movement, rather go for a swing motion to stretch the chest and move the shoulder blade. 

CUES 
- Thumbs Away from Each Other
- Swing 
- Relax Arms.

Single Arm Swings

Shoulder Blade Movement

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 in a squat stance with your heels firmly planted on the ground. Squeeze the ass a little.
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, drive up to finish the rep. Pause is optional.
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.

Barbell Bench Press

Rounded shoulders are out.
Externally rotated → packed lats → controlled squeeze = in.
This tweak keeps tension in your chest, not your traps.

Try it and tell me your pecs didn’t pop.

[Mechanics]: Cable Fly

GOAL
Isolate the chest for confident posture and a striated chest

DETAILS
1. Set cables to shoulder height.
2. Begin by taking a lunge stance. 
3. Proud chest, slightly bend elbows, and externally rotate your shoulders.
4. Start with handles touching together and squeeze your chest as hard as possible. 
5. Slowly release and lower back. Keeping elbows slightly bent and the tension in the chest.
6. Squeeze the handles back together. 
7. Don’t overpower with your shoulders. Aka don’t shrug. 

CUES
- Proud Chest
- Sternum Up
- Externally Rotate
- Squeeze from Your Chest

Cable Chest Flys

GOAL
Overload the chest with an extra stretch and weight 

DETAILS
1. Place hands on a couple of weight plates.
2. Add a weight plate to your back or do bodyweight.
3. Begin in the bottom of you push up.
4. Tighten up your body, squeeze your butt and crunch your abs.
5. Press up in one motion. 
6. Exhale and return to the ground to rest your chest. Repeat. 
 Note: If this is too difficult, do bodyweight worm push ups on the deficit.

CUES
- Squeeze Butt
- Strong Press
- Exhale 
- Externally Rotate  
- Neck in Line with Spine

Deficit Weighted Push Up

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. I like to use a lil momentum to achieve heavier weights. Just be sure to squeeze + hit a strong top position. 

CUES
- Retract Shoulder Blades

- Elevated Sternum 

- Reach Away 

- Tuck Your Ribs

Seated Dumbbell Lateral Raises

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

DETAILS

1. Sit down. Proud chest, palms up.
2.  Raise to eye level by scooping up. 
3. Keep shoulder blades retracted with a proud chest. 
4. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

Pro-Tip: Get a nice rhythm, think of scooping and lowering slow. 

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

Seated Alternating Front Raise

GOAL
Get some shape to your upper body and improve your shoulder function 

DETAILS
1. Sit yo ass down. 
2. Scoot to the end of the seat, feet together and lower weights below knees. 
3. Relax shoulder blades fully while keeping back slightly retracted. 
4. Drive elbows up, squeeze lateral deltoids + traps. 
5. Squeeze at top with a proud chest. 
6. Lower SLOW. Release tension at bottom and repeat. 
Pro-Tip: I prefer not wrapping my thumb around the bar aka less internal rotation.

CUES
- Relax at Bottom
- Proud Chest at Top
- Lower Slow

Seated Upright Row

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Chest | 5 RM Today

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