Name: Playbook - Coach Andy Gallagher - Chest, shoulders, and triceps [DB + Bands]
Uploaded: 2024-01-17T18:17:27.808Z
Duration: 60 min
Description: Chest, shoulders, and triceps [DB + Bands]

This workout will challenge your chest, shoulders, triceps and scapula strength and stability.

Move slowly and controlled through each movement. Keep the core engaged on every movement. 

*Kettlebells can used in place of DBs
*If you don’t have bands perform the movements without bands

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5 exercise scapula and shoulder blade warmup.

Perform 1 set of each exercise. Move slow and controlled to properly activate desired muscles

- Start with elbows on the rib cage 
- arms at 90 degrees
- wrap a light mini band around hands
- push out on mini band by engaging between shoulder blades
- maintain the pressure out on the band as you press over head
- return down slowly

Mini band shoulder external rotations

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

Resistance band pull aparts

- Lay down facing the ground at full body extension
- Activate your lower trap/between shoulder blades and lift your arms 
- In a circular motion rotate your hands out and down to your hips 
- Reverse movement

**MOVE SLOWLY

Mobility- Lying shoulder CARs

- lying on stomach 
- arms out in a T shape
- rotate thumbs up to the ceiling
- raise arms by engaging shoulder blades

T raises (prone, thumbs up)

- lying on stomach
- arms should be in a W shape
- rotate thumbs up
- engage in between shoulder blades to raise arms

W raises (prone, thumbs up)

Upper body movement prep

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

*max reps listed, if weight is easy for 12 reps, increase weight.

Dumbbell elevated bridge chest press

- start in a half kneeling position
- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead
- Switch hands and repeat with opposite hand

*increase weight as needed

Dumbbell single arm clean and press

Strength circuit for pushing muscles.

Perform 1 set of each exercise and then repeat for 4 rounds

- set band up at shoulder height
- start with band in the middle of the chest
- engage core to keep hips stable
- move slow and controlled as you open up
- engage pec to pull the band back forward
- repeat on other side

Single arm chest fly (band)

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps
- then lower elbow to floor Slow and controlled
- drive engaging the chest
- alternate between the two movements for desired reps

*Skull crusher + press = 1 rep

2 arm dumbbell skull crushers

- start by performing a front raise
- keeping DBs raised engage shoulder blades to move weight to your sides.
- lower slowly to the hips 
- reverse the motion

*All the way around = 1 rep

DB around the world raises

Push circuit (shoulder, chest, scapula)

- lying on stomach extend arms out-
- bring one arm in 
- lift leg and reach across body
- at the same time push bent arm into ground, opening the chest up on opposite side
- on the straight arm focus on engaging shoulder blade to puff chest out
- repeat on other side

Chest, shoulders, and triceps [DB + Bands]

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