Name: Playbook - Justin Howells - Phase 2 Push A (Chest Strength)
Uploaded: 2022-06-20T14:20:40.348Z
Duration: 75 min
Description: Phase 2 Push A (Chest Strength)

Barbell Bench Press 4 x 3-5
Incline DB Press 4 x 6-8
DB Shoulder Press 4 x 8-10
Lateral Raise 4 x 10-12
Straight bar Pushdown 4 x 10-12
DB Skullcrusher 4 x 12-15
SA Rope Pushdown 4 x 15-20

- 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

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

Incline dumbbell chest press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Stay upright and don't allow for your shoulders to overpower
- Fully extend elbow to the side

Phase 2 Push A (Chest Strength)

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