Name: Playbook - Alexander Konevsky - W5/D5 Push
Uploaded: 2022-05-08T06:22:20.078Z
Duration: 90 min
Description: W5/D5 Push

Chest x 3
Side Delt x2
Front Delt x1
Tricep x2

Use this as your priming movement to activate your chest / shoulders and get your mind focused into the session. Prioritize the mind muscle connection with this, keeping each rep controlled.  

- Adjust the seat so that your elbows are slightly below your shoulder height 
- Bring your hands together keeping a slight bend in your elbows
- Pause when your chest is fully contracted and return to the initial position

Chest fly machine

This will be your heavy movement of the session! Keep intensity high, form locked in and take adequate rest breaks to optimize each set. 

- Begin by lying back on an incline bench (45* angle recommended)
- Lower the barbell until you feel a full stretch in your chest without any discomfort or strain
- Aim to touch the bar high up on your upper chest then press the barbell back up engaging your upper chest fibers
- Avoid bouncing from the bottom of the stretch, using the elasticity of your chest to move the weight.

Barbell incline bench press

Any decline press machine is perfect, even cable machines. Keep the rep ranges high and use this as your chest finisher! 

- Maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension focusing on contracting your chest
- Emphasis your back arch while retracting your scapula to place more tension + stretch on the chest
- Keep the negatives controlled and contract the chest hard as you press

Decline machine press

Incline press machine is recommended but feel free to use a flat press as well. Keep the rep ranges high and use this as your chest finisher! 

- Maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension focusing on contracting your chest
- keep the negatives controlled and contract the chest hard as you press

Plate loaded machine incline chest press

Superset these two workouts, keeping rest times short and intensity high. Really pump the muscle and embrace the burn!

- Keep a slight bend at the elbow
- Raise your arm to your side until you reach shoulder height or slightly above
- Lower with a slow and controlled manner to keep constant tension on the lateral deltoid

Dumbbell lateral raises

- Raise a barbell up and in front of you keeping your arm fully extended, using your anterior deltoids to initiate the movement
- Keep your core tight and glutes engaged for stability
- Avoid any swinging and minimize body movement as much as possible to keep more tension on the anterior deltoids

Preacher bar front raise (Overhand grip)

Front / Side Delt Superset

- Set the height of the machine so it sits right under your elbow
- Raise your arm to your side up to or slightly above shoulder height following the resistance profile of the machine
- Slowly lower the machine back to the starting position keeping as much tension on the lateral deltoid as possible
- Avoid shrugging the weight up with your traps and use momentum created by other muscle groups sparingly
- Count your reps to ensure both sides are trained evenly

Machine side lateral raise (single hand)

- Hold a rope attachment connected to a low pulley with a Neutral grip
- While keeping your elbows tucked to your side, curl the rope upwards until you feel a full contraction in your bicep
- Slowly lower the rope back down to its starting position and repeat

Rope tricep extension

This is your final tricep/ workout finisher so keep intensity high and crush your failure burnout set!

- Begin by laying back on an incline bench with your hands overhead
- Keep your elbows tucked in towards each other then initiate the movement by locking out your elbows until the tricep is fully contracted
- Slowly control the barbell back to the starting position and repeat

W5/D5 Push

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