Name: Playbook - Nini Muñoz - Chest, Triceps, Shoulders 5
Uploaded: 2024-02-05T00:35:19.704Z
Duration: 30 min
Description: Chest, Triceps, Shoulders 5

Great upper body❤️‍🔥❤️‍🔥

Summer

- Lying on the floor with knees bent 
- Lower weights to your sides; elbows slightly bent to avoid shoulder injury 
-raise them up to meet each other at center of body; Palma facing each other

Dumbbell floor chest press

-lay on the floor dumbbells above face facing each other; elbows bent 
-extend arms up and back down towards top of head, hence skull crushers 
-think of elbows as a hinge, do not bring in the shoulders, bend only at elbows.

Dumbbell floor skull crushers

-on your knees hold both dumbbells palms facing each other 
-raise weights and place them on one side of shoulders 
-press dumbbells up and  around to other side of shoulder

Kneeling shoulder rainbows

-lying on the floor, extend weights straight up above your chest; palms facing forward  
-lower weights to your chest, elbows slightly in a v to avoid shoulder injury and raise up alternating arms

Floor alternating chest press

- on your knees, hold dumbbell vertically above your head; arms extended straight up. 
-lower arms and extend back up (hinge at elbows) contracting your triceps 
-keep elbows close to ears at all times; if arms open up, bring them back towards ears.

Kneeling tricep overhead extension

- Start in pike position (downward dog) 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

*modification- knee push ups; on your knees get into push up position; lower body and push up for 8 reps

Pike push up

Chest, Triceps, Shoulders 5

Chest, Triceps and Shoulders 13

Shoulders are on Fire and my Core❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Chest, Triceps, Shoulders 5

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