Name: Playbook - Nini Muñoz - Chest, Triceps & Shoulders 6
Uploaded: 2024-02-05T00:35:19.707Z
Duration: 30 min
Description: Chest, Triceps & Shoulders 6

Summer

Tone and sculpt your arms with this 30 minute push workout

*Modification for plank tricep kickbacks 
On your knees, perform the same tricep kickbacks

- Begin by lying supine on a flat bench with dumbbells at your chest held with an underhand grip
- Press the dumbbells up engaging your chest 
- Lower the dumbbells back to your chest with control

Dumbbell underhand grip chest press

-stand with feet hip width apart 
-lean slightly forward 
-hold dumbbells neutral grip, and load up to the side of your chest 
-extend dumbbell out, hinging at the elbow and return 
-do not bring in the shoulder, all work is being done with the tricep

Alternating Tricep Kickbacks

-stand with feet hip width apart 
-hold dumbbells at thighs, palms facing down 
-raise one arm to shoulder height and lower, repeat with other arm 
-both arms equals one set 

This exercise targets your anterior delts.

Alternating Shoulder Frontal Raises

- Lay on your back with a dumbbell in hand 
- Lower the dumbbell down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell close grip hex press

-stand with feet hip width apart 
-dumbbells at your sides, neutral grip 
-raise dumbbells away from body, shoulder height 

This exercise targets your lateral delts. 

*note- to avoid shoulder injury, keep elbows slightly bent and avoid extending straight out; raise them out in a slight V

Lateral shoulder raises

-get into plank position; feet hip width apart, place one hand right beneath your shoulder 
-load up weight in other had to perform a tricep kickback 
-extend db hinging at elbow.

Plank tricep kickbacks

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