Name: Playbook - Jack Zuver - Push Day
Uploaded: 2022-03-15T16:13:17.614Z
Duration: 45 min
Description: Push Day

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

-One arm at a time
- Squeeze pecs at the top of the motion
- Maintain a tight core and get a good stretch

Decline cable fly

- 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 Hammer Press

'- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Seated dumbbell overhead extension

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Bend over slightly and perform a tricep extension
- Allow for a good stretch and contraction

Bent over rope extension

- Keep elbow slightly bent 
- Raise until you reach shoulder height

Push Day

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