Name: Playbook - Ally Lewis - Push day 3
Uploaded: 2023-02-13T20:01:43.696Z
Duration: 60 min
Description: Push day 3

- Laying on the floor or a bench
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell Chest Press

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell Bridge Chest Press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Begin on a bench or floor with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest, like you are hugging a barrel

Dumbbell Flies

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Push day 3

Bethany

Oh my I couldn’t make it through it my legs are literally giving out on me!!!

Trisha Cruse

Legs 1 week 1

That 100 rep punch omg!!! I feel the pain. I could do a couple of exercises because uhhh well leg is in full effect!!

Push day 3

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