Name: Playbook - Brent Hayden - W1/D1 Push Strength (Chest, Shoulders, Triceps)
Uploaded: 2023-07-17T09:56:33.227Z
Duration: 50 min
Description: W1/D1 Push Strength (Chest, Shoulders, Triceps)

Marc Samson

It went well, I hadn’t done chest for ages so I may feel it tomorrow lol

Brandon Watson

Alex

Iuliia

Felipe Rodriguez Ortiz

Mahalakshmi Pandian

1st workout with the Brent Hayden and feeling good and tired.

Carlton Eaton

I did this workout after the legs work out good full body workout today

Curtis Brooks

This workout was hard, but awesome. I finally feel that I have worked out. Thank you Brent.

Dawn

Stronger bodies make stronger swimmers. It's important to develop a strong chest because your chest actually supports your pull. It's also important to have balance between your front (anterior) and back (posterior) muscle groups to avoid injury. For example, having a weak chest can lead to shoulder instability, and having a weak back can cause your shoulders to round forward. So we're going to start with hitting that chest, building up your strength and power, and finishing with some good shoulder and tricep exercises.

- Start by lying down with the barbell directly above you
- Bring your elbows approx 40-45 degrees below your shoulders
- Lower down until the bar almost touches your chest 
- Press up engaging your chest

*Alternate Exercise Options*
- Smith Machine Bench Press
- Seated Chest Press Machine
- Flat Bench Dumbbell Press

Barbell Bench Press

- Set the bench at about 45 degrees
- Keep the chest up and the spine aligned
- With palms facing forward, press the dumbbells up focusing on squeezing the elbows together as your arms lengthen
- Finish slightly inside shoulder width without locking the elbows
- Return slowly to start position

Incline Dumbbell Press

- Set cables above shoulder height
- Grab handles with an overhand grip
- Step forward and take a staggered stance
- Keep the chest up and spine aligned
- With elbows slightly bent, bring the handles together about belly button height
- Finish with your hands facing forward about 45 degrees

High To Low Cable Flies

- Set the seat back at a slight incline
- With back supported bring your elbows slightly forward about 10 degrees and hold two dumbbells above your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

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

Standing Dumbbell Lateral Raises

- Stay upright and don't allow for your shoulders to overpower
- With "elbows locked in space", pull the rope down
- Spread rope apart at the bottom for a deeper contraction

Rope Tricep Pushdown

W1/D1 Push Strength (Chest, Shoulders, Triceps)

After that workout I feel like I now have the power of the Schwartz!

Excellent workout. I couldn't do a couple of them (due to age 🤪😂) however, loved it.

W1/D2 Pull Strength (Back, Rear Delts, Biceps)

I might have a problem to walk tomorrow lol

Great short leg workout. Goal is to do this work out twice a week.

W1/D4 Legs For Dayzzzzz

Damn that was good! Very satisfying and rewarding workout, thats a tough one!

W1/D5 Push Day (Chest, Shoulders, Triceps)

Mark

W2/D1 Pull Day (Back, Rear Delts, Biceps)

This is hard but great!  I am utilizing your workouts for #75Hard.  Thank you for keeping me motivated!

W2/D2 Leggies

You trying to kill me!? Man that was a hard workout! Thanks buddy

W2/D4 Push Day (Chest, Shoulders, Triceps)

W2/D5 Pull Day / Dropsets

Manuel Jose Alfaro

W3/D1 Suns Out Buns Out

W3/D2 Push Day / Dumbbells Only (almost)

W3/D4 Pull Day (Back, Rear Delts, Low Traps, Biceps)

W3/D5 Leg Day (Don't skip it! Don't you DARE skip it!)

Great workout for keeping the shoulders strong.

Great work out buddy, thanks for all the help with these!

W4/D1 Push Day / Enter the 3rd Dimension! (Chest, Shoulders, Tris)

A little tired today from too much celebration 🍾

W4/D2 Pull Day!

W4/D4 Leg Day!

Great!  What happens after this 5-week program?

W1/D1 Push Strength (Chest, Shoulders, Triceps)

Community

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