Name: Playbook - Richelle Jesse - Push day!! (Shoulder Focused)
Uploaded: 2023-07-24T01:16:17.346Z
Duration: 45 min
Description: Push day!! (Shoulder Focused)

Let’s burn those shoulders & triceps out!

Try and keep the same weight till the end!

Kneeling Press

- From a seated position
- Raise the dumbbells forward and up over shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

- hinge at hips 
- 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 (bent over)

- upper arms locked at your sides
- Press the band down until your elbows are straight
- Bend the elbows to return to the starting position

tricep pushdown

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- With a band in one hand and elbow at 90 degrees and lean over with a flat back
- Extend arm back until parallel with the ground
- Slowly return to starting and repeat

Banded triceps kickback (single arm)

Push-up and shoulder tap (each side)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- With elbows tucked in 90 degrees.
- Press weight straight up. 
Keeping dumbbells close to your ears as you press up and lower down.

Kneeling Narrow Press

Circuit 1

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

dumbbell snatch (each side)

Lunge with overhead press

Circuit 2

- 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 Arnold Press

- 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

Superset Finisher (Lighter weights)

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