Name: Playbook - Morgan Olson - Chest and Shoulder 👊
Uploaded: 2024-01-21T02:10:11.909Z
Duration: 80 min
Description: Chest and Shoulder 👊

Katherine

Great! I already feel the soreness. 😮‍💨

Denise

Maurice

Is there alternative I can do instead of the push up’s. I have a damaged wrist which doesn’t bend back flat to create the push up position as it throws my elbow out; I’ve tried push ups on fists but again due to damage from a break on my wrist I don’t have the strength to push up. Is there something else I can do instead?

Sophie

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

GOAL
Escalate that push up to boulder those shoulders. Swap for incline push ups if needed.

DETAILS
1. Downward dog position.
2. Hips up, palms down, walk the hands in slightly.
3. Begin by diving the head forward to create a tripod position with your hands and head.
4. As you descend, push the elbows back towards your hips.
5. Do not let the elbows flare out - if they do, this exercise is too difficult. Work on lat strength and shoulder presses.  CUES
- Tuck Chin
- Descend Forward
- Elbows Go Back
- Hips Up High 
- On Toes

Tripod Push Ups

GOAL
Shoulder burner 

DETAILS
1. Circle the arms around with thumbs turned up.
2. Make sure you move from the shoulders.
3. Don’t shrug up.
4. The more you move your shoulders, the harder the shoulders will work. 
5. Do small, tight circles and medium bigger circles.
 CUES
- Move from Shoulders
- Chest Up
- Don’t Shrug

Arm Circles

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
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
Back of shoulder art. We love it and want some more of it. 

DETAILS
1. Set a cable high with handle.
2. Squeeze from the back from your shoulder. 
3. Keep arm straight. 
4. The farther the handle passes the hip, the the more rear delt you target. 
 
CUES
- Proud Chest
- Squeeze Rear Delt

Rear Delt Cable Squeeze

Cable Superset

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

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

Dumbbell Front Raises

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

Shoulder Superset

GOAL 
Love this - chest is the best for confident posture and proud chest 

DETAILS 
1. Retract shoulder blades and externally rotate your shoulders.
2. Proud chest. Squeeze from your chest to press. 
3. Slowly lower.
4. Pause at bottom. 
5. Repeat. 
 CUES
- Proud Chest
- Right Triangle

Hammer Grip Incline Bench Press

GOAL
Core stability, chest burner & rotator cuff stabilizer 

DETAILS 
1. Get in a perfect plank position.
2. Hands on bosu ball.
3. Begin push up by squeezing your shoulder blades back and down.
4. Externally rotate by thinking about pushing your elbows down your hips and thumbs away from each other. 
5. Lower and then rise by squeezing your chest and extending your elbows.

CUES
- Shoulder Blade Retraction & Depression
- Feet Together
- Squeeze Butt

Bosu Ball Push Ups

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

Chest and Shoulder 👊

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