Name: Playbook - Morgan Olson - Chest Builder 💪🏼
Uploaded: 2024-01-21T02:10:12.147Z
Duration: 120 min
Description: Chest Builder 💪🏼

Finally signed up for the gym so able to do more. I’ve done most of your at home workouts! 😊 thank you!!

Yesenia

Salsa

Fetch

Annamaria

Secada

Chasity

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

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

Burner pump

GOAL 
Build a defined, started upper chest and shoulder to look stronger, more defined with confident posture 

DETAILS
1. Lock in dumbbells overhead on an incline bench. 
2. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Bench Press

GOAL
Upper back builder 

DETAILS 
1. Set chair height relatively high to keep shoulders in line with shoulders. 
2. Begin by relaxing shoulder blades forward.
3. Squeeze between shoulder blades to fly out. 
4. Depress shoulder blades. 
5. Go slow and controlled. 
6. Slowly return arms, keeping tension in mid back. 

CUES 
- Depress and Retract Shoulder Blades 
- Squeeze from Back 
- Externally Rotate

Reverse Pec Dec

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

Shoulder pump

GOAL
Sculpt those pumpkin deltoids at a more intense angle 

DETAILS
1. Set a bench a couple spots below upright. 
2. Grab LIGHT dumbbells, either 2.5 - 12lbs. 
3. Raise out and forward with palms down. 
4. Go slowly and think squeeze. 

Pro-tip: go light + don’t shrug 

CUES
- Squeeze
- Control
- Don’t Shrug

Lateral Raise on Bench

GOAL
Strong scapular function and upper back

DETAILS
1. Stand tall with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
3. Lower the dumbbells back to the original position.
4. Repeat for the recommended amount of repetitions.

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Dumbbell Shrugs

Shoulder Master

Chest Builder 💪🏼

Katie

Ashley

Chest and Shoulders 😈😝

Angela

Cari

elisa

Chest and Shoulder Beast 👹

Hailey

Chest and Shoulder Pump 😆

Mariah

Chest and Shoulder Pump 😈

Mads

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

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

Chest & Shoulder Pump 🧨

Chest and Shoulder! 🔥🔥🔥

Krys

Nicole

Solid Chest and Shoulders! ⛰

Haley

Maurice

Chest and Shoulder! 😎

Katherine

Chest and Shoulder 😎

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)

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 Builder 💪🏼

Community

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