Name: Playbook - Tay Marsh - Chest & Shoulders
Uploaded: 2022-12-04T18:23:01.698Z
Duration: 65 min
Description: Chest & Shoulders

Complete the warm up on the “warmup” tab. 

Exercise 1: Barbell Bench Press
Exercise 2: Incline Bench Press
Exercise 3: Incline Dumbbell Fly
Exercise 4: Arnold Press 
Exercise 5: Dumbbell Lateral Raise 
Exercise 6: Seated Bent Over Dumbbell Fly

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar is 2 inches from your chest 
- Press up engaging your chest

Barbell Bench Press

- Bench should be inclined to 45 degree angle 
- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline Bench Press (barbell)

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom
- Squeeze chest muscles at the top

Incline Dumbbell Flies

- 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

- 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 from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Chest & Shoulders

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