Name: Playbook - Justin Howells - Phase 1 Push (Chest Focus)
Uploaded: 2022-06-20T14:20:40.178Z
Duration: 75 min
Description: Phase 1 Push (Chest Focus)

Push (Chest Focus)

Barbell bench press 4 x 6-10
Incline Machine Press 4 x 8-12
Low to high cable fly 4 x 10-15
Skull Crusher 4 x 8-12
Rope Pushdown 4 x 10-15
Seated Lateral Raise 4 x 20,15,12,10

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Low to high cable fly

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Stay upright and don't allow for your shoulders to overpower
- Push the rope down engaging your triceps
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

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

Phase 1 Push (Chest Focus)

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