Name: Playbook - Rosana Hernandez - W4/D2 Upper Body
Uploaded: 2021-01-18T11:44:53.288Z
Duration: 45 min
Description: W4/D2 Upper Body

Matt

For upper body, we are focusing on the back, chest, shoulders, and a bit of arms. We are working to strengthen these muscles while also improving posture and core strength. Try to be as slow and controlled as possible for all of these to ensure we are properly stabilizing, as well as increasing time under tension. Avoid shrugging, rounding your back, or excessively arching your back with all of these exercises. Also, avoid using momentum. Always use full range of motion.

- Start with the weights in line with your collarbone with your elbows facing forward. 
- Engage your core by pulling your belly button into your spine and tucking your pelvis while pushing down into the ground with your feet. 
- Exhale as you press up and maintain a strong core. Make sure you are not bending back and excessively arching your back or using momentum. 
- As you’re pressing, aim to punch the wall behind you and lock your elbows at the top. Keep your chin slightly tucked and your neck pulled back.

Shoulder Press

- Grab the barbell with an overhand grip right outside of shoulder width.
- Bring your hips back so that your torso is almost parallel to the ground. Lift your chest and pull your shoulders down toward your hips. Tuck your chin slightly.
- Pull the weight to below your chest by squeezing your shoulder blades together while making sure you do not shrug your shoulders.
- If you find yourself bouncing up or rounding your back, your weight is most likely too heavy.

Bent Over Rows

- Lie on a bench with your head supported and push down on the ground with your feet.
- maintain a 45 degree angle between your arm and your torso.
- Inhale as you bring the weights down while bending at your elbows so that you are getting a slight stretch in your chest.
- Exhale as you press straight up and squeeze your pecs together.

Dumbbell Chest Press

- Place one knee and hand on the bench making sure your knee is lined up with your hip and hand is lined up with your shoulder (think 90 degrees). 
- Make sure your back is straight, pull your shoulders down toward your hips, and lift your chest while keeping your chin tucked. 
- Pull the weight in by squeezing your shoulder blade into the center of your back and keeping your elbow close to your body. 
- You should feel this in your lats, not your arms. 
- Try to avoid using momentum or bouncing.
- The reps are 10 on each side.

Bench Supported Single Arm Row

- Keep your legs straight and feet flat on the ground. Rest your torso on the bench so that you are able to lift your chest up. 
- Start with light weight to make sure you are using the right muscles. We are targeting the posterior delts here (back of the shoulders). 
- Pull your shoulders down toward your hips and start with the weight pressed straight in front of you and arms straight. 
- Pull the weight back so that your arms are out to your sides and a soft bend at your elbows. Then pull your shoulder blades together. 
- Avoid using momentum and make sure the weight stays at your side and does not move closer to your torso. Also, avoid shrugging.

Incline Reverse Flies

W4/D2 Upper Body

joanna avila

Ronda

Hi. I wasn’t sure if the 20 reps meant 10 on each leg for lateral lunges. Would help to have clear instructions on reps.

W4/D2 Upper Body

Community

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