Name: Playbook - Morgan Olson - Chest and Shoulders 😎
Uploaded: 2024-01-21T02:10:11.893Z
Duration: 80 min
Description: 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

Katherine

Maurice

Melissa

GOAL
Develop that pressing strength aka chest, shoulders, triceps, and abs. Wow yep, abs #AbsinEverything

DETAILS
1. Keep a straight line from head to toe, abs tight and knees straight.
2. Gradually bring your chest to the floor, then press the floor away to return to your starting position.
3. Don't drop your neck, you aren't bobbing for apples. You are dominating some good shit. 

Pro-Tip: Elbow mechanics is key, keep them either close to the ribs or a few inches away from your ribs. 

CUES
- Plank Position
- Elbows Go Back
- Feet Together
- Elbow 45 degrees Away from Body

Push Up

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
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

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
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
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

Superset

GOAL
Get that bulletproof rear deltoid and shoulder health 

DETAILS
1. Hinge over with a rigid spine. 
2. With dumbbells in each hand, turn your palm facing up towards the ceiling. 
3. Begin movement by squeezing by from your shoulder. 
4. At the top of the movement squeeze your rear deltoid, retract your shoulders and get a proud chest. 
5. Slow negative and repeat.

CUES
- Flat Back
- Shoulder Blade Retraction & Depression 
- Squeeze Back
- Proud Chest

Palm Up Rear Delt Flys

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

Single Arm DB Lateral Raises

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

Shoulder Boulders

1. Wrap your hands and wear 14-16 oz boxing gloves. 
2. Freestyle box on a heavy bag.
3. Use your footwork and head movement to simulate dodging punches.
4. Work on hip connection to bag, neutral wrist, and speed.

The Fighter Cheat Sheet: 
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Heavy Bag Freestyle 🥊

Chest and Shoulders 😎

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

Nicole

Solid Chest and Shoulders! ⛰

Haley

Chest and Shoulder! 😎

Chest and Shoulder 😎

Salsa

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)

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 😎

Community

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