Name: Playbook - Hannah White - Upper Body Push
Uploaded: 2024-02-26T15:43:48.859Z
Duration: 60 min
Description: Upper Body Push

This is a gym based push session. It consists of 2 trisets (3 exercises back to back). 5 sets to be completed of each triset, with 2 minutes rest in between sets.

To be completed before all upper body workouts in order to prepare the body for exercise.

Scapular retraction warm up exercise

Trap 3 activation warm up exercise

Shoulder girdle mobilisation warm up exercise

Upper Body Warm Up

3 exercises performed after each other. With 2 minutes rest in between rounds.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

A1 - Barbell bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

A2 - Dumbbell chest fly (flat)

- Lying on a bench holding the bar with your arms over your chest
- Flex your elbows to lower the weight towards your forehead 
- Then by engaging your triceps, push the weight up to the starting position 
- Keep your core tight

A3 - EZ bar lying tricep extensions

Superset A

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

Dumbbell seated shoulder press

- With your body in a plank position
- Lower down slowly, pushing up again to the starting position

Push ups

- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Upper Body Push

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