Name: Playbook - Sarah Brock - Chest & Shoulders 1/6
Uploaded: 2023-03-28T02:16:36.234Z
Duration: 45 min
Description: Chest & Shoulders 1/6

- Begin by lying supine on a flat bench with dumbbells at chest level (elbows should be at a 15 degree angle toward body, 
-Raise one dumbbell up then lower back down, do not relax at the bottom position. Raise the other dumbbell up. 
- Alternate dumbbell presses

Dumbbell flat bench 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

Super-set

- 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

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Begin on an incline bench with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest
-Rotate dumbbells to press position then bring dumbbells down and press back up. 
- Alternate between a fly and press

Dumbbell incline chest fly to press

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Single dumbbell standing shoulder press

Big-set

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

-With dumbbells in hand, hinge forward from the waist while maintaining a neutral spine. 
-Torso should be slightly above a 90 degree angle towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion aiming to raise dumbbells above ears.

Bent over dumbbell Y raises

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Lower your hands releasing the tension from the band

Resistance band lateral raise with pause

Chest & Shoulders 1/6

Legs 1/2

Back & Bi's -1/4

Back & Bi's 1/9

Chest & Shoulders 1/6

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