Name: Playbook - Ally Lewis - Push day
Uploaded: 2023-02-13T20:01:43.655Z
Duration: 60 min
Description: Push day

Bethany

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

Trisha Cruse

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

Dumbbell Chest Press

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder 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 by lying down with hands in hammer grip on the dumbbells 
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench 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

- 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

- Hold a dumbbell in each hand
- Feet hip distance apart and engage your core
- 1,2 punches driving through your hip for power

Push day

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