Name: Playbook - Chloe Trca - Upper Body | PUSH
Uploaded: 2022-09-19T18:00:54.630Z
Duration: 65 min
Description: Upper Body | PUSH

Definitely going to be sore tomorrow 😅

Erin

You’ll need 
- a barbell bench press 
- dumbbells 
- cable machine
- seated fly machine

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- grip handle with one hand 
- begin movement at hip and hinge elbow in an upward movement to your shoulder 
- release back down to hip

Hip to shoulder cable raise

- 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 #1

- Raise your arms simultaneously just a couple inches out to each side and pause.

- Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height and your body is forming an “I” “Y” and "T" “shape. 

- Lower the weights slowly (take about twice as long to lower the weights as you took to lift them), bringing your arms back to your sides.

- perform each variation continuous, 7 reps each X 3 varying = 21’s

Dumbbell I’s, Y’s, and T’s (21’s )

- Start with your hands on a box/bench 
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Superset #2

- 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

Upper Body | PUSH

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