Name: Playbook - Kolton Smith - PUSH DAY (CHEST FOCUSED)
Uploaded: 2024-02-22T01:57:01.924Z
Duration: 60 min
Description: PUSH DAY (CHEST FOCUSED)

- 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

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Standing with the dumbbells on your sides
- Bring dumbbells from ur hips across your body and squeeze ur chest and alternate

Dumbbell chest fly (standing)

- Start by laying down flat
- Bring your hand across ur body and feel ur chest squeeze
- Pause and let your arm return back to the starting position

Cable chest flies

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height

Dumbbell lateral raises

- With the outside arm, cable crossing your body 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height  
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise

- 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 working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

PUSH DAY (CHEST FOCUSED)

More workouts from Kolton Smith