Name: Playbook - Jesse Rey - Push AUG 2023
Uploaded: 2023-07-18T22:43:32.945Z
Duration: 70 min
Description: Push AUG 2023

This should be upper chest and shoulders. This is dependent on you expressing the lower range of motion and letting the shoulders blade sit down and back.

Sit on a bench that is slightly inclined
keep elbows open,chest broad

 slowly press the weights up pause at the top and descend back down and pause at the bottom , make sure the elbows tuck in so you can lower the weights below the head

Rest less for high reps and longer for low reps

Db Shoulder Press

Right foot forward, Left arm carrying DB

Focus on bracing the core, NO leaning or hyperextending the back to help the weight up. Express fullrsng of motion DB under the head and fully extended arms overhead

1arm Shoulder Press, 1/2 Kneel

Focus on bracing core. NO leaning sideways, twisting or hyperextending the back to lift the weight . Drop weight if necessary you can add a pulse rep to increase shoulder intensity

1 arm Lateral Raise

1 Arm Shoulder Burn

10 Heavy 10 Light… for 20 total reps. Record the heaviest weight . Focus Pec activation and engagement throughout the movement

Pec Fly Machine

Feel for chest activation, pause at end range of motion.

Dips

Think of this is a chest press that leads into a sit-up, working and chest and shoulders 

10 with weight and 10 without weight for 20 total sit-ups 

Can also be performed on the floor

Push AUG 2023

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