Name: Playbook - Morgan Olson - Chest and Shoulders 😈😝
Uploaded: 2024-01-21T02:10:11.433Z
Duration: 80 min
Description: Chest and Shoulders 😈😝

Katie

Ashley

Amazing little work out! Those dips always get me!

Jaden

yangBAE

Fierce! Those farmer carries are a subtle punch.

Rascal

Bianca

Nash

Charlotte

Brandy

Christian

KALIN

Sam Figiel

Stephanie

Did a DB/BB interpretation of the first couple. Felt like mixing it up a bit. Killer!

Kylie

Sara Hanrahan

Gbrla Prds

Feeling too body confident after this one 😌

Taylor

Louis

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
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

GOAL 
Target your upper chest and upper back for ultimate confident posture and proud chest 

1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
2. Place your hands on the bar, with your hands wider than shoulder width.
3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
4. Keeping your body straight, lower your chest to the bar by bending the arms.
5. Return to the starting position by extending the elbows, pressing yourself back up.

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

Incline Wide Push Up

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 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

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
Boulder shoulders

DETAILS
1. Set a smith machine to just below hips.
2. Unrack with hands wider than shoulder width.
3. Stand tall and soften the knees slightly.
4. Brace abs. 
5. Squeeze traps up towards ears.
6. Keep elbows locked out straight and do not bend/rebend knees. 
7. Squeeze hard at the top and lower. Repeat. 

CUES 
- Push Stomach Out
- Wider Grip
- Squeeze Up to Ears
- Don’t Jut Neck Forward

Smith Machine Shrugs

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 🔥🔥🔥

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

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

Chest and Shoulders 😈😝

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