Name: Playbook - Dylan Ferrier - W2/D4 D4 Upper Push
Uploaded: 2023-11-27T08:26:24.500Z
Duration: 60 min
Description: W2/D4 D4 Upper Push

- Lift bar at chest level and scoop your elbows forward underneath the bar
- Press the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Drop the cable all the way down
- Split stance, inside leg is forward
- Hanging onto the cable machine we want to lean out to put out shoulder in a good range of motion
- Hook grip, so the handle is hooked by the fingers
- Lead with your elbow out to your side

Egyptian Lateral Cable Raise

- Keep your elbows close to your body
- Lean yourself forward at about 15 degree angle to hit the low chest 
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- Start by standing tall, with feet staggered, and a cable handle in each hand
- At the stretched position you want to have neutral grip 
- As you bring your arms together, notice I turn my thumbs in to engage the upper chest more
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Feel your elbows pointing towards the ceiling 
- Extend your arms back up to starting position

EZ-bar skull crushers

- This can also be done with a rope and a neutral grip, but I like to take a short handle and go palm up
- Think about reaching the back of your wrist as far out as you press it across and away from your body
- With control bring the elbow back to bent

Cross Body Tricep Extensions

- From a high pulley grip rope just forward of your face
- Notice how my back moves through this motion with an arch at extension
- Then when crunching curves 
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

W2/D4 D4 Upper Push

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