Name: Playbook - Linus Bergström - W1/D1 Push day
Uploaded: 2023-06-18T09:04:18.127Z
Duration: 75 min
Description: W1/D1 Push day

Michael

Lauren Richardson

Push day
Focus on:
Chest
Shoulders
Triceps

- 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 (barbell)

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

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

Incline cable fly

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

35 degrees incline dumbbell press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

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

Dumbbell lateral raises

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

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

Rope pushdown

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

W1/D1 Push day

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