25-Minute Chest, Shoulder, Tricep Workout (Athlete 25 Day 2)

How To Do a Push-Up and Shoulder Tap

1. Start in a high plank position with your shoulders stacked over your wrists. Feet hip-width apart.
2. Hold this high plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your body (not out to the sides).
4. Once at the bottom of your push-up, exhale as you push back up into high plank position.
5. Then, perform a single-sided shoulder tap by tapping the left shoulder with the right hand. That’s one rep. Repeat, switching sides on the next set.

Modification: Option to take the push-ups from your knees. You may pop to your toes for the shoulder tap, or take the shoulder tap from the knees as well. Alternatively, perform incline push-ups by placing your hands on a chair or bench.

How To Do a Shoulder Press

1. Stand with your feet shoulder-width apart, knees slightly bent. Hold a pair of dumbbells at shoulder height, palms facing forward. Your shoulder blades are pulled back and down.
2. Engage your core, slightly tucking your pelvis to protect your lower back. Push the dumbbells overhead until your arms are fully extended.
3. Lower the dumbbells down to shoulder height, returning to the starting position.

How To Do an Overhead Tricep Extension

1. Stand with feet hip-distance apart, core engaged and soft bend in your knees.
2. Hold one dumbbell or two dumbbells vertically overhead and activate your core by squeezing your glutes and abs to protect your lower back.
3. Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).

How To Do a Chest Press

1. Lay flat on your back (on the ground, on a bench, incline bench, or on a stability ball) with knees bent and feet flat on the floor. Hold one dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
2. Exhale as you push both dumbbells overhead at the same time; dumbbells stacked over shoulders at the top of the press. Make sure your wrists are strong and in line with your shoulders.
3. Lower the dumbbells back towards your chest with control.

Modification: Option to lie on the floor.

How To Do a Lateral Raise

1. Stand with feet shoulder-width apart, slight bend in your knees, holding a dumbbell in each hand at hip level, palms facing in towards each other.
2. Engage your core, then lift the dumbbell in your right hand out towards your right side, keeping a slight bend in the elbow. Lift just to shoulder height.
3. With control, slowly lower the dumbbell to starting position.
4. Then repeat, this time performing a lateral raise with the dumbbell in your left hand.

How To Do a Skull Crusher

1. Lie flat on your bench, legs bent at 90 degrees.
2. Hold one dumbbell in each hand and extend your arms so the dumbbells are directly overhead (palms facing one another).
3. Bending at the elbows, slowly lower the dumbbells towards your head (just bending at the elbows, lowering the dumbbells towards your temples).
4. Then press the dumbbells back overhead to return to the starting position.

Modification: Option to lie on the floor.

How To Do a Chest Fly

1. Lay flat on your back (on the ground, on a bench, or on a stability ball) with one dumbbell in each hand, arms extended above your shoulders, palms facing in towards each other. Press your feet firmly into the floor.
2. Inhale as you slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not over-extended (slight bend in the elbows).
3. Exhale as you pull the dumbbells back to starting position, squeeze your chest muscles together. Keeping your chest puffed out and your elbows slightly bent.

Modification: Option to lie on the floor.

How To Do Chest to Floor Burpees

1. Start standing, feet shoulder-width apart, arms at your sides.
2. Bend your knees and drop your hips as you lower into a squat position, then place your hands on the floor directly in front of your feet.
3. Shift your weight into your hands as you jump your feet back to softly land on the balls of your feet in a high plank position. Your body should form a straight line from your head to heels.
4. Elbows fall back towards your body as you lower your chest towards the ground, bringing your chest to meet the floor. Press back up and return to high plank.
5. Jump your feet up, landing outside your hands in a loaded squat position. Then drive through your legs to explode up, reaching arms overhead as you stand tall, returning to starting position.