Name: Playbook - Jesse Rey - Push Oct 23
Uploaded: 2023-10-10T18:19:52.450Z
Duration: 70 min
Description: Push Oct 23

Set up so the bar falls to lower chest (nipples) 
Slow comtrollled tempo pause at the bottom

Flat Smith Bench Press

Use a light weight 10-15 so you don’t overwork the shoulders. Focus on squeezing the plate and keeping the shoulder blades back and down to engage the chest

Standing Plate Press

Bench and Plate Press

Bench set at 45 degree angle 

Rotate the db from parallel to thumbs in

Slow controlled focus on chest activation and keeping shoulders out of the neck

Db incline Press

Keep it moderate weight, full range of motion, burnout

DB incline Fly, Overhand Grip

DB incline Press + Pec Fly

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

Parallette Dips with extension

Overhead Raises

Tricep Dips and Delt Raises

Try to keep ribs down abs tight and so not let the back hyper extens, this will keep better tension on Tricep and lats.

Push Oct 23

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