Name: Playbook - Johanna Paine - 2/22 Upper Body Push
Uploaded: 2023-02-25T06:12:08.500Z
Duration: 90 min
Description: 2/22 Upper Body Push

- Lie on the bench with your eyes under the bar
- Grab the bar with a medium grip-width (thumbs around the bar!)
- Unrack the bar by straightening your arms
- Lower the bar to your mid-chest in a controlled motion
- Press the bar back up until your arms are straight

Barbell Bench Press

- Sit on the bench and lean back
- Hold a dumbbell in each hand with hands positioned at your shoulders, elbows bent and angled down below your ribs
- Brace your core and press both dumbbells straight over your chest 
- Keep your wrists straight 
- At the top of the movement, the dumbbells should almost touch each other, and your arms should be perpendicular to the floor
- Reverse the movement and slowly lower the dumbbells to the top of your chest

Incline Dumbbell Press

- Start by sitting with the dumbbells above your shoulders
- Press directly up overhead
- Lower slowly back to starting position

Seated Dumbbell Shoulder Press

- Set cable to lowest position, grab a handle on one side and take one step forward with your dominant leg
- Bring the handle upward to the center of your body, keeping your arm and hand close to your body
- Hold for a second before lowering it back to the starting position
- Make sure to keep your chest up and shoulders back at all times. This exercise can also be done with resistance bands

Single Arm Low to High Chest Fly

- Stand upright and keep the back straight
- Hold a dumbbell in each hand, at the shoulders, with an overhand grip. Thumbs are on the inside and knuckles face up
- Raise both arms so your upper arm is parallel with the floor
- Raise one arm upward until it's straight, keeping the other arm still 
- Pause briefly at the top of the motion then lower back to your shoulder
-Alternate arms

Dumbbell Alternating Standing Shoulder Press

Lateral raises:
- Stand with your arms are at your sides, palms facing in.
- Position your feet roughly hip-distance apart. Check your posture: roll your shoulders back, engage your core, and look straight ahead
- Lift the dumbbells up and out to each side with your palms facing down, keeping your arms almost completely straight, stopping when your elbows reach shoulder height 

Bent over rear deltoid raises:
- Begin in a standing position with a dumbbell in each hand. With the knees slightly bent, flex at the hip to lean forward
- Ensure that your back is straight and stays that way
- Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides
- Initiate the movement by flexing the elbows and transversely extending the shoulder, rowing the dumbbells toward your torso. Your shoulders should stay retracted, squeezing your scapulae together throughout the movement. The upper arms should be perpendicular to your torso

Lateral dumbbell raise

Read deltoid fly with dumbbell

Superset Lateral Raises with Bent Over Rear Deltoid Raises

- Holding your attachment of choice, tuck your elbows in at your sides and position your feet slightly apart
- Push down until your elbows are fully extended and you feel your triceps engage
- Keep your elbows close to your body and bend your knees slightly on the pushdown
- Resist bending forward and keep your back as straight as possible as you push down-
- Return to the starting point using a controlled movement

Tricep Pushdown with Straight Bar

- Start by standing in front of a cable pulley machine grasping a handle with an overhand grip
- Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh
- Squeeze with your triceps for a count, then return back up to the starting position
- Repeat for as many reps and sets as desired

Single Arm Tricep Pushdowns

- Select your desired weight and sit on the edge of a flat bench
- To get into position, lay back and keep the bar close to your chest
- Once you are supine, press the weight to lockout
- Lower the weights towards your head by unlocking the elbows and allowing the EZ curl bar to drop toward your forehead or just above
- Once your forearms reach parallel or just below, reverse the movement by extending the elbows while flexing the triceps to lockout the weight

Skull Crushers With EZ Curl Bar

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

2/22 Upper Body Push

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