Name: Playbook - Dylan Ferrier - W2/D1 D1 Upper Body Push
Uploaded: 2023-11-27T08:26:24.490Z
Duration: 60 min
Description: W2/D1 D1 Upper Body Push

Harley

Damn bro I’m like swol as heck man. I did a good liftin. Thnx.

Austin

- 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

- Adjust seat so your arms are dropped just below shoulder level
- In the extended position you should have a slight bend in the elbow
- As you contract, straighten your elbow, driving your bicep into your midline
- Make sure you feel a stretch at the bottom

Single Arm Pec Fly

- With your upper arms at a right angle to the back pad
- Push handles downward 
- Flex against the weight coming back up with control

Machine tricep extension

- Start with a full bend in the elbow at the top
- Hands are in a neutral grip and as you press the weight with control, rotate your pinkies out at the bottom
- Control the weight back into elbow flexion

Cable Tricep Extensions (Double Rope)

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- This movement is a combination of a front raise and a lateral raise
- Think about making an alternating L with your arms
- Hook grips, so we lightly hook the weight in our fingers as we drive our elbows out and forward
- It should feel like your elbows are higher than your hands
- Only raise to shoulder height with the dumbbells, so parallel to the ground

W2/D1 D1 Upper Body Push

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