Name: Playbook - Jay Lane - PUSH
Uploaded: 2022-07-22T14:21:45.426Z
Duration: 90 min
Description: PUSH

John Tapp

leon

took a few days off. ngl this whooped my ass. let’s get this bread this week

jack lamkin

This is my typical push day.
• Intensity is everything 
• Form> Weight 
• Focus on the contractions of the targeted muscle. You may find that a lighter weight works best 
• Train Push, Pull, Legs, Rest then repeat
• Sets listed are working sets take additional sets to warm up. This will only be needed for the first movement of a muscle group

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- 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

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

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

Dumbbell lateral raises

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

PUSH

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