Name: Playbook - Jesse Rey - PUSH// 11.22
Uploaded: 2023-05-07T21:22:42.076Z
Duration: 60 min
Description: PUSH// 11.22

- Begin lying supine on a decline bench with the dumbbells over your chest
- slowly Lower the dumbbells down following the elbow out, pause for 1 second and the bottom
- Press the dumbbells back up at slow tempo 4 seconds: engaging your chest

Dumbbell decline bench press

-use assistance bands or the machine if you cannot perform with your bodyweight 

Bend at the elbows to lower down letting shoulders pull back, stick butt out to hold posture ( slightly leaning forward to concentrate the chest)
- Keep your elbows close to your body and your torso tipped forward 
- push and extend the arms while engaging your chest, try to lockout and depress the shoulders 
- stick chest back out and let shoulder sink back to fall into the next rep

Use a weight belt to progress exercise

Dips

Set up cables at about shoulder height.

Take a wide open stance and Lean forward.  Push the cables using the pecs and stabilizing the shoulders back.

Cable Chest Press

Take a wide stance for balance. Shoulder blades should pull back and together to engage the chest as you lower down.  You do not want your upper back rounded so keep attention forward and br  open the chest to meet the ball

*If you don’t have a Med ball then do a narrow positioned Pushup from a bench

Med Ball Pushup

Cable Press / Med Ball Pushup

This is an amazing exercise for shoulder health and core stability all at the same time. 

Setup in half kneeling position at the length of the barbell( if right knee is down the right hand will push the weight ) 

- With your elbow slightly in front of you Press the end of the barbell up
- Reach full extension at the top, focus on using the Serratus muscles in the rib cage to pull the shoulder blade
- Lower with control back to starting position

- be powerful on the way up but slow 4 seconds down.
- focus on not side bending or over twisting the spine to overcompensate. Stay square and work the core.

Single arm landmine press

Can also use a dumbbell ( carry it by the bells with one hand holding each side for a more open grip)

- focus on letting the elbows bend completely and trying to lookout the arms

Variations for core stability challenge :
 - Split stance ( as shown)   Or on both knees

PUSH// 11.22

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