Name: Playbook - Tasha Pavlovich - Shoulders, Chest & Triceps
Uploaded: 2023-06-11T16:04:02.079Z
Duration: 40 min
Description: Shoulders, Chest & Triceps

- Stand with feet hip width apart

- Keep your core tight and head in a neutral position 

- With your palms facing down, lift the dumbbells and raise your arms away from your body out to the sides 

- Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position

Dumbbell Lateral Raise

- 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

- Pick up the dumbbells from the floor using a neutral grip (palms facing in)

- Position the end of the dumbbells on your knees and sit down on the bench

- Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place

- Once the dumbbells are in place, rotate your palms so they are facing forward

- Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids

- Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths)

Seated Dumbbell Shoulder Press

- Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip


- Pull the dumbbells towards the ceiling using the rear deltoids

- Slowly lower the dumbbells back to the starting position under control

Bent Over Rear Delt Flys

- Hold one dumbbell in each hand to over your chest with arms fully extended. 

- Squeeze your shoulder blades together and ensure your feet are actively pressing into the floor.

- Slowly lower the dumbbells down toward your chest. The weights should fall both down and out to the sides. 

- Lower until your upper arm is parallel (or lower) to the floor, or the weights themselves come to chest height. 

- Keep your elbows under your wrists at all times.

- Once your back is tight, and the weight is sitting at chest level, drive the dumbbells up and inward. Your hands should end up back on top of your shoulders.

Dumbbell Bench Press

- Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair

- Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion

- Push yourself back up slowly until your arms are almost straight, and repeat

Tricep Bench Dips

-  Stand with your knees bent and lean forward slightly, with a dumbbell in each hand.

- Keeping your back straight, bend your dumbell-holding arm 90 degrees at the elbow so your triceps are aligned with your back and your biceps are perpendicular to the floor. 

- Engage your core and your triceps and hinge at the elbow, lifting the dumbbell up and back as you try and straighten your arm. 

- Your triceps should stay still; only your elbow moves. 

- Guide the weight upward until your arm is straight, pause, then lower back to 90 degrees. That's one rep.

Shoulders, Chest & Triceps

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