Name: Playbook - Adam Swanson - Push Day (Chest/Shoulders/Triceps)
Uploaded: 2023-05-07T17:44:43.668Z
Duration: 65 min
Description: Push Day (Chest/Shoulders/Triceps)

22/11/22

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- Plant your feet. Don’t “tip toe” or “tap dance” on the floor when the lift gets tough. Make sure your feet are PLANTED. You will generate a lot of power from here.
- Squeeze your glutes and retract your shoulder blades (roll them back and lock them down) into the bench. This will make you form a slight arch in your back which is completely fine.
- By following this set up you should feel completely stable and a lot stronger before/during your sets.
- Press “against” the bench behind you with your shoulders as you press the weight away from you! Use It as a counter force!
- Control the weight and keep your chest pressed out!

Flat Barbell Bench Press

*4 second negative, 2 second hold in the stretch!*

- Plant your feet.
- Retract your shoulder blades (roll them back and lock them down) into the bench.
- Keep your hips down and make sure your glutes stay pressed into the bench. 
- Maintain a slight bend in the elbows throughout the entire movement, don’t lock your elbows out at any point.

Incline Cable Fly (4:2:1:0)

*4 second negatives!*

- Set the bench up close enough that as the bar comes down It is almost touching your chin. 
- Bring the bar down to chin level every rep.
- Fully extend to the top and control the weight down.
- Brace your core before lowering the weight.

Seated Barbell Shoulder Press (4:0:1:0)

- Bring your arms slightly forward (10-2 o’clock) and use your side delts to “reach for the walls”.
- Maintain a slight bend in your elbows at all times. 
- Round those shoulders off!

Seated DB Side Laterals

*Reps are PER ARM*

- Try to minimize the “swinging” and focus on lifting and lowering the DB with the front of your shoulder.

Seated Alternate DB Hammer Front Raise

- 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

Shoulder Tri Set 🔥

- The reason for the knees is to minimize as much “swinging” as possible and really load those tri’s up.
- 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.

Kneeling Rope Pushdowns

*Complete 100 Reps with as few breaks as possible.*

- Very important to set this up so that your back is rubbing against the bench. DO NOT press away from the bench or your shoulder joints will take some unwanted strain.
- Lock your elbows in and point them behind you as you lower yourself! 
- Pressure on the palms!

Weighted Bench Dips

- Grab on to the metal cable base for stability.
- Just hinge at your elbow and let your triceps do all the work.
- Fully extend at the bottom for maximum contraction and allow the weight to stretch your Triceps at the top.

One Arm Rope Pushdown

- Lock your shoulder/upper arm into place.
- Just hinge at your elbow to let the triceps do all the work.
- Fully lock out at the end of the movement to really contract the triceps.
- Do not let the weight pull your arm back and force you to use your shoulders to push forward. If this starts happening, lower the weight.

Push Day (Chest/Shoulders/Triceps)

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