This is an upper body push day. Any movement that you use your upper body to push weight away from you. This includes chest, shoulders and triceps.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Start with your hands on a box
- Bend at the elbows to come down 
- Come down as slow as you can
- Lower your chest as close to the box/bench/floor as you can without letting your hips drop
- push your chest away, keeping your core tight
- Beginner: Wall
-Intermediate: Incline
- Advanced: Floor

Incline slow negative push ups

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
- Spread your feet slightly outside shoulder width to help with balance
- Keep your core tight, try not to rotate your hips

High plank shoulder taps

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back keeping your back close to the bench
- Extend your arms engaging your triceps back to starting position
- the further out your feet are the more advanced it is

Week 1 - Day 2 Chest Shoulders & Tris

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