Name: Playbook - Adam Swanson - Push Day (Chest/Shoulders/Triceps)
Uploaded: 2023-05-07T17:44:43.582Z
Duration: 50 min
Description: Push Day (Chest/Shoulders/Triceps)

01/11/22

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

*Notice the 25lbs plate under the bench to create a very slight decline.*

Sets 1-2: Warm Up Sets (Focus On Form And Connection)

Sets 3-5: Feeder Sets (Increase The Weights, Prime Your Muscles, And Build Towards Your Top Set)

Sets 6: Top Set (Take This Set To Complete Failure At A Heavy Weight That You Have Built Up To)

Decline DB Bench Press

- Look at the angle of the DB and my elbows. I angle them inwards slightly to take the tension out of my shoulders.

- Suck your shoulder blades in and arch your chest out throughout the entire movement to maintain tension on your upper chest.

High Incline DB Press

- This can be tricky to get the form right. Think about performing a Reverse Shrug. Instead of shrugging up, you are pushing down. That’s how your pec minor works.

- Your pec minor sits underneath your pec major and when It gets pumped up It looks like your chest is “lifted” so really try to work this!

- Lock yourself at the top of the movement while keeping a VERY slight bend in your elbows.

- Sink your torso down into its core almost performing a shrug as you hang.

- Push through the palms of your hands and think about extending all the way to the top using the lower part of your chest.

- Squeeze Hard at the top, lean forward slightly, and sink back down without bending your elbows any more.

Pec Minor Dips

- Drop the dumbbells down to about your chin. No lower.
- Fully extend at the top of the movement. 
- Brace your core as you lower the weight down.

Seated DB Shoulder Press

- Think about a clock. I want you to try to lift the dumbbells up at about a 10-2 or 11-1. 

- Position yourself on an incline bench with your feet planted securely into the ground.

- Pause at the bottom to minimize momentum.

- Focus on using your front and side delts to raise the DB’s up.

Incline DB Y-Raise

- The reason for the two ropes or a longer rope is the increase the range of motion and get a greater contraction (squeeze) on your triceps at the end of the movement.
- Keep your shoulders locked.
- Allow your elbows to work as a hinge and keep all the tension on the triceps.
- Really exaggerate both the stretch and the contraction.

Rope Pushdowns (Use Dual Ropes OR A Long Rope)

- Keep your shoulders locked.
- Allow your elbows to work as a hinge and keep all the tension on the triceps.
- Really exaggerate both the stretch and the contraction.
- Stagger your stance with one foot in front of the other.

Overhead Rope Extensions

Push Day (Chest/Shoulders/Triceps)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Upper Body (Push Focus)

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Push Day (Chest/Shoulders/Triceps)

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