Name: Playbook - Kenzie Lifts - Push day
Uploaded: 2022-07-07T19:48:12.456Z
Duration: 65 min
Description: Push day

- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Flat Dumbbell Chest Press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower to the starting position

Dumbbell seated shoulder press

Easiest on a bench or elevated set up like this 
- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- Raise the dumbbell or cable with a slight bend at the elbow
- Raise until you reach shoulder height

Push day

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