ramiro 

A lot of floor press variations with a few unique movements!

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower one dumbbell at a time until elbow touches the floor
- Press the dumbbell up to starting position and bring the opposite are down

Dumbbell Floor Press (alternating arms)

- Lay back with your knees bent and feet on the floor
- Hold the dumbbell with palms of your hand together 
- Slowly lower the dumbbell until both elbows touch the floor
- Press dumbbell up to starting position (focus on the squeeze)

Dumbbell Floor Press (palms together)

-Overload the eccentric (lowering phase) of the extension with heavy dumbbells. 
-At the bottom, tuck the elbows down by your side and preform a press motion.

Lying Db extensions into press

- Begin in a wide push up position 
- Lean to one side and lower body towards the ground
- Press through your hands and press back up

Side to side push ups

-Grab your dumbbells in a lying position. 
-Slowly lower dumbbells inward towards each other. Keep elbows parallel with the rest of the arm and extend back out.

Lying Db inward extensions

- Hinge forward keeping a bend at your knee
- Holding a single dumbbell in hand and arm bent to 90 degrees at your sides
- Extend your arm engaging your tricep
- Lower back to starting position

Week 2 (Day 2) Chest/Triceps

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