Name: Playbook - Steven Goldsmith - Dumbbell Chest Blaster
Uploaded: 2021-01-18T11:49:06.635Z
Duration: 60 min
Description: Dumbbell Chest Blaster

Braigen Sorensen

Jason

Best chest workout so far on Playbook 🔥

Mohammad A. Benessa

Lying down on a flat bench, place feet flat on the floor under your knees or slightly behind, pinch shoulder blades together keeping chest lifted and press both dumbbells over your chest in one count, squeezing as hard as you can at the top (without letting the dumbbells touch or bang). Lower slowly for three seconds & repeat. Make sure to maintain natural curvature of your lower back. 

Tips:

•Always USE YOUR LEGS! Squeeze glutes & thighs together. Drive feet into floor like you would performing a squat. 

•ABS SHOULD ALWAYS BE ACTIVATED! Draw belly button into spine keeping abdominal wall contracted like you’re performing a crunch.

•Shoulder blades should stay pinched together even at top of chest contraction to keep chest from caving in & shoulders rounding forward. If this happens, you’ve taken the work out of your chest and put it in your shoulders.

•Do not lock out elbows at top of contraction.

Dumbbell Chest Press

Laying down on an incline bench, place feet flat on the floor under your knees or slightly behind, pinch shoulder blades together keeping chest lifted and press both dumbbells over your chest in one count, squeezing as hard as you can at the top (without letting the dumbbells touch or bang). Lower slowly for three seconds & repeat. Make sure to maintain natural curvature of your lower back. 

Tips:

•Always USE YOUR LEGS! Squeeze glutes & thighs together. Drive feet into floor like you would performing a squat. 

•ABS SHOULD ALWAYS BE ACTIVATED! Draw belly button into spine keeping abdominal wall contracted like you’re performing a crunch.

•Shoulder blades should stay pinched together even at top of chest contraction to keep chest from caving in & shoulders rounding forward. If this happens, you’ve taken the work out of your chest and put it in your shoulders.

•Do not lock out elbows at top of contraction.

Incline Dumbbell Chest Press

Lying down on a bench, feet flat on the floor just under or slightly behind your knees, bring dumbbells over your chest. Pinch shoulder blades together lifting your chest, maintaining natural curve in your lower back. Palms should be in a neutral position, arms long and elbows slightly bent. For entire exercise arms stay stationary, only moving from the shoulder joint. Slowly lower arms out at both sides in a wide arc for three seconds until you feel a stretch in your chest. Return dumbbells over chest in one count & repeat. 

Tip:

•Do not allow hands to lower beneath shoulders. 

•Keep hands in line with armpits throughout entire movement.

•If chest caves in & shoulders round forward at top of contraction, you’ve gone too far.

•Always USE YOUR LEGS! Squeeze glutes & thighs together, driving feet into the floor like performing doing a squat. 

•ABS SHOULD ALWAYS BE ACTIVATED! Draw belly button into spine keeping abdominal wall contracted like you’re performing a crunch.

Dumbbell Chest Fly

Stand upright with feet shoulder width apart, knees soft & a slight hinge forward from waist to protect lower back. Pinch shoulder blades together to keep chest lifted & open.  In one count, with one dumbbell in each hand, palms facing up & elbows slightly bent, raise one dumbbell up on an arc towards the center line of your body just about shoulder height, squeezing as hard as you can at the top. Keeping this contraction, lower for 3 seconds back to starting position & repeat with the other arm (alternating arms until you finish all reps). 

Tips:
•Don’t lean upper body back when dumbbell rises or you’ll strain lower back. Maintain slight hinge forward at all times to avoid this. 

•Squeeze glutes & thighs throughout to add strength & stability to movement. 

•Pull belly button into spine to protect lower back & further activate core. 

•Arms maintain slight bend at elbow throughout entire movement, only hinting at shoulder joint.

Alternating Dumbbell Upward Fly

Place Bosu ball w/ ball side on floor. With one hand on each side, come into high plank/push-up position. Take feet wider than shoulder width apart, drive heels away from upper body, pick one foot up off ground & lower chest down for 3 secs until chest is close to Bosu. Pause then push up in one second. Repeat (switch feet halfway through reps and continue until all reps are complete). 

TIPS:

•Drive up through heels of hands like you would w/ heels of feet during a squat. 

•Press shoulders towards feet, away from ears throughout entire movement. 

• Pinch shoulder blades together (even at top of contraction) to force work into pecs. If shoulders are rounded forward at top of contraction, you’ve taken work out of chest. 

• Contract legs throughout movement to work core. 

•Pull belly button into spine and keep abdomen contracted throughout entire movement. 

•Elbows can angle on a slight diagonal towards feet.

Single Leg Bosu Ball Push-ups

Place hands on floor a bit wider than shoulder width, hands in line with Shoulders. Angle elbows slightly towards feet. Come into high plank position with legs contracted, belly button pulled into spine & shoulder blades pinched together. Bend elbows & lower chest close to ground for 3 secs. Pause. Push up in one second w/ enough force to get hands off ground for a second. Land on heels of hands. Repeat. 

TIPS:

•So you don’t put undue stress on your shoulders and elbows, make sure elbows are not locked out when you land on your hands. 

•Squeeze inner thighs together as hard as possible, especially as you near end of set & it gets harder. 

•Keeping natural curvature in lower back, don’t let hips sag to floor. On flip side, don’t let butt rise higher than upper back. Entire body should remain as one solid plank, like your body is between two solid boards of wood.

Dumbbell Chest Blaster

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