Name: Playbook - Jesse Rey - PUSH 12.22
Uploaded: 2023-05-07T21:22:42.082Z
Duration: 60 min
Description: PUSH 12.22

Push day workout! Starting with standard chest exercises followed by some shoulders and a nice Tricep finish 🔥🔥🔥🔥 put in that work

- I like to rest my feet on the bench to make my core work harder and keep me from over arching my back or using my hips to “cheat”
Feel free to place legs on the floor as a standard bench press 

- hands should be outside shoulder width tracking over the elbows as you lower.
- press with a slight twisting energy of the elbows ( elbows should not press into the side body or oppositely should not rise too high.) Find that perfect middle angle position. 
- express full range of motion ! The bar should fall right at the nipple line or xiphoid process.
- make sure to keep the lats and back muscles  engaged to keep shoulder stability and improve muscle activation

Barbell Bench Press

Position on the knees for added stability, Lena forward slightly to engaged the bad and counterbalance

- focus on Pec activation and shoulder stability

Cable Chest Fly, High to Low

Total reps per side! 
Take an athletic stance with knees slight bend and brace the core .
- start with palms facing in and slowly press overhead as you rotate the dumbell
- pause and the top!
- slowly return to start position with elbow tucked into the side
- do not let your spine twist or hyperextend, if this happens the weight is too heavy

Standing 1- Arm Arnold Press

Cable Rope Front raise

- take a slight hinged position, bent knees, brace the core 
- isolate the elbow! Use a weight that slows you to bend the elbow completely and lockout completely without moving the upper and too much
- make sure you punch through the wrists, squeeze and engage the Tricep
- slow controlled

Tricep Extensions, Rope Cable

Front Raise// Triceps SUPERSET

Focus on elbow isolation.
Let the dumbbells fall until they tap your shoulder. push the armpit open to stretch the Tricep completely. Slowly press the dumbell to and lock out the elbow  flexing the Tricep.

- try to keep shoulders down and out of the neck. Also make sure to keep the wrist engaged and punching through the pinky side 

-  perform alternating reps also! (4-6 each side)

PUSH 12.22

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