Name: Playbook - Morgan Olson - Chest and Shoulders Pump! 💥
Uploaded: 2024-01-21T02:10:11.947Z
Duration: 80 min
Description: Chest and Shoulders Pump! 💥

Katherine

Nicole

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

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
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
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

Warm Up

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
Controlled overloaded chest stretch to tighten boobs and decrease armpit fat 

DETAILS 
1. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
2. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
3. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
4. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

CUES
- Proud Chest 
- Squeeze Chest to Initiate 
- Slightly Bend Elbows

Dumbbell Flys

Chest Superset

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
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

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 🔥🔥🔥

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

1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
4. Repeat the movement for the prescribed amount of repetitions.

CUES
- Lean Chest Forward
- Right Triangle 
- Retract Shoulder Blades

Dips *Chest Forward*

GOAL 
Posture, forearms, core and traps of a tank

1. Holding onto a dumbbell or kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
2. Keep the dumbbells or kettlebells 1-2" away from your body.
3. Start to walk forward, while maintaining perfect balance and stability.
4. Avoid rocking side to side. 

CUES
- Proud Chest
- Minimize Rocking

Farmers Carry

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

Finisher

Chest and Shoulders Pump! 💥

Katie

Ashley

Chest and Shoulders 😈😝

Angela

Cari

elisa

Chest and Shoulder Beast 👹

Hailey

Chest and Shoulder Pump 😆

Mariah

Fetch

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!!

Yesenia

Chest & Shoulder Pump 🧨

Chest and Shoulder! 🔥🔥🔥

Krys

Solid Chest and Shoulders! ⛰

Haley

Maurice

Chest and Shoulder! 😎

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 👊

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 and Shoulders Pump! 💥

Community

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