Name: Playbook - Amin Nafar - Push Day (Chest, Shoulders, Triceps) - Beginner/Intermediate
Uploaded: 2021-12-25T00:10:57.183Z
Duration: 75 min
Description: Push Day (Chest, Shoulders, Triceps) - Beginner/Intermediate

Eddie

Davonte

Push workout specifically designed to build fundamental strength as well as develop muscle mass in the key areas for an aesthetic armour plate looking upper body.

HEAVY COMPOUND (Reverse Pyramid) 


- Grip the bar at 1.5x shoulder width 
- Bring the bar down to your mid chest  
- Push the bar up at a slight curved angle instead of directly upward.

Flat Bench Press

HEAVY COMPOUND (Reverse Pyramid)


- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline Dumbbell Chest Press

MED/LIGHT ACCESSORY (Constant Weight)

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline Cable Fly

MED/LIGHT ACCESSORY (Constant Weight)

- Lean on to a steep inclines bench 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell 
* Work both sides

Leaning Dumbbell Lateral Raise

HEAVY/MED ACCESSORY (Reverse Pyramid)

- Grip the Bar somewhat narrowly
- Starting position should be slanted and not fully upright
- Avoid fully locking out elbows
- Perform on a slightly inclined bench

EZ Bar Skull Crusher

MED/LIGHT ACCESSORY (Constant Weight)

- Slightly lean forward and keep shoulders retracted and locked in place
- Spread rope apart at the bottom for a deeper contraction

Push Day (Chest, Shoulders, Triceps) - Beginner/Intermediate

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