Name: Playbook - Chloe Trca - #4 upper body | PUSH
Uploaded: 2023-01-16T05:25:55.057Z
Duration: 75 min
Description: #4 upper body | PUSH

You’ll need the following 
- bench press 
- dumbbells 
- cable machine

Barbell Bench Press

You’ll need the following 
- dumbbells 
- a bench

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Single arm dumbbell shoulder press

- lying flat on bench 
- bring dumbbells from overtop of your chest to back and over your head 
- keep arms incline with your ears

Lying tricep extension

Superset #1

Seated chest press

You’ll need the following 
- cable machine

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- stand upright griping the cable 
- push cable down and bring back up to a 90 degree position 
- perform listed reps for each arm

Single arm cable tricep push down

Superset #2

- hold one dumbbell in a static position 
- while completing a lateral raise with the other arm 
- switch arms

Single arm static hold lateral raise

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

#4 upper body | PUSH

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