Name: Playbook - Joey Miuccio - Push
Uploaded: 2023-12-29T20:33:18.780Z
Duration: 49 min
Description: Push

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest one arm at a time keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press (single arm alternating)

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Single arm dumbbell shoulder press

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

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

Standing Dumbbell lateral raises (single arm)

Push

Dallas

Felt very weak and drained today. Once I got to the push ups I didn’t have the strength to get myself up or to keep pushing through

Jason Dodge

It’s an excellent start. It worked really well over a weekend stay in a hotel gym!

Mark

CHEST & BACK

Crazy month of work travel. Exactly what I needed. Thanks Joey!

Daniel

Hotel gym leg day 12/30/2021

Casey

Arms & Shoulders (all cables)

Leg day

Sweating hard and have shaky legs! Great workout!

Samantha

Legs

Didn’t realize a workout with such little equipment could be so brutal 🔥 the burn is real.

Push

More workouts from Joey Miuccio