Name: Playbook - Adam Swanson - Upper Body Day (Push Focus)
Uploaded: 2023-05-07T17:44:41.555Z
Duration: 70 min
Description: Upper Body Day (Push Focus)

Mike Fowler

13/12/21

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*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) Beat Last Weeks!

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

- Lean forward as you lower yourself down to place emphasis on your chest.
- If you are strong enough to add weight and stay within the rep ranges, try using chains instead of a belt if your gym allows you to help your torso lean forward more.

Chest Dips

If you need to modify:
- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Ups

Chest Compound Set #2

- 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)

*DROP THE LAST SET 10 DROP FAIL*

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Incline Cable SkullCrusher

Upper Body Day (Push Focus)

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