Name: Playbook - Joseph Jennings - Push (Chest, Shoulders)
Uploaded: 2022-01-03T15:22:33.422Z
Duration: 60 min
Description: Push (Chest, Shoulders)

Still working with the concept of activating larger muscle day one and then re-activating lightly day two.  

Split is evolving so it’s less complex as my smooth brain was hurting from trying to make it so fancy.

I’m a big fan of the less is more philosophy, and we saw how effective that can be with our 5x5 blended split.

Ultimately we wan’t to work every area of the chest and shoulders EG we do a flat, incline, and fly type exercise for the Chest (which will change from week to week to keep it interesting).

ENJOY!   HMU with suggestions and/or feedback!

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

- On your first set, warmup with just the bar
- Slowly ramp the weight up to your rep weight

EG 
Warm up with the bar
Then rep 25s
Then rep 45s
Then go into your rep weight

Suggestion is to always do this on your big lifts to warm up the muscles.

Once you’re into the workout you can go right into your rep weights assuming your muscles are already good to go.

Flat Bench Press

- Lower the barbell to your chest slightly in front of your face
- Press directly up overhead
- Lower slowly back to starting position

Seated Barbell Shoulder Press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline Bench Press (dumbbell)

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position
- You should feel the contraction in your mid to lower chest

Pec Deck Flies

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement
- Use a lighter weights: form is more important than weight here

Arnold Press

- With your back firmly against an incline seated bench, raise your arms forward, palms facing down
- Control the weight as you lower down
- Repeat
- Don’t swing your arms…remember form over weight = faster gains

Push (Chest, Shoulders)

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