Grab your weights and let's work that chest and those triceps and shoulders!

- From kneeling position 
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Dumbbell kneeling tricep kickback

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

-kneel on a mat holding dumbbells with overhand grip at your thighs 
-bending elbows, raise dumbbells up to chest and return 
-next raise extended arms forward for a frontal raise 

*Upright rows will target your lateral delts and traps 
*Frontal raises will target your anterior delts

Kneeling dumbbell upright rows to frontal raise

- kneel on mat; hold dumbbell from one head vertically behind your head 
-extend dumbbell up fully contracting those triceps keeping elbows tucked in at ears at all times.

Kneeling tricep overhead extension

-kneel on a mat, with legs hip width apart
-place dumbbells in front of you, at thighs, palms facing forward 
-raise dumbbells overhead and back down

Dumbbell Kneeling Rainbows 🌈

-lay on a mat with dumbbells at chest to perform a crunch 
-as you rise, punch with each dumbbell and return

Dumbbell crunch punches

Chest, Triceps  & Shoulders 8

Chest, Triceps and Shoulders 13

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

Summer

Shoulder Burnout 🔥

Shoulder burn out 2 🔥

Chest, Triceps, Shoulders 1

Chest, Triceps, Shoulders 2

Chest, Triceps, Shoulders 3

Chest, Triceps, Shoulders 4

Great upper body❤️‍🔥❤️‍🔥

Chest, Triceps & Shoulders 8

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