Name: Playbook - Bryce Witmer - W1/D2 Push
Uploaded: 2022-06-15T14:13:23.562Z
Duration: 70 min
Description: W1/D2 Push

- 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

- Keep shoulders retracted and chest out
- Straighten arms and press with chest

Incline Machine Press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

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

Heavy partial side raise

Dumbbell side raise

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Push v-bar so that elbows are straight, slowly return to start

W1/D2 Push

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