Name: Playbook - Ally Lewis - Push workout
Uploaded: 2023-02-04T02:48:30.280Z
Duration: 60 min
Description: Push workout

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
-Increase the weight each set, as the reps decrease

Bench press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Laying down on the bench and a dumbbell in each hand
- Bring your hands together engaging your chest
- Go nice and wide on the way down
- On your way up pretend like you’re hugging a barrel and really squeezing at the top

Cable chest flies

- With your core engaged, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Start by lying down with hands close together on the dumbbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Raise until you reach shoulder height
- Hold one arm, while doing reps with the other arm
- Switch the hold and repping arm after all the reps are completed 
- Lower with a controlled movement

Alternating front raise w a hold

- Start with your arms extended above your shoulders and a dumbbell in each hand or one dumbbell in both
- Bend at the elbows lowering the dumbbells towards the top of your head, pretend like you are squeezing a ball in between your elbows 
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- 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

- 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

Push workout

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