Name: Playbook - Richelle Jesse - Push (Triceps, Chest + Shoulders)
Uploaded: 2023-07-24T01:16:17.332Z
Duration: 40 min
Description: Push (Triceps, Chest + Shoulders)

BECAUSE… last weeks Upper body circuit was too good!! 

Same theme… different muscle focus!

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell In Out Press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Shoulder Circuit 1

Shoulder Press (legs in front)

Arnold Press (Legs in front)

Front raises (Legs in front)

Military Press (Legs in front)

Shoulder Circuit 2

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Lying Chest Fly

Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Pull the dumbbells up down by your sides. Keeping elbows tight to sides.
- raise with a slow controlled motion
-engage triceps at the top

Narrow Chest Press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Chest & Tricep Circuit

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Day 1 - Push Day

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Day 1 - Upper Burn

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Arms (Unilateral with Holds) 🔥🔥

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