Name: Playbook - Linus Bergström - W1/D4 Push day
Uploaded: 2023-06-17T17:31:39.426Z
Duration: 60 min
Description: W1/D4 Push day

- 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 flat bench 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

35 degrees Incline bench press (barbell)

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

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

Barbell military press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

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

Rope pushdown

W1/D4 Push day

Good workout. Not the biggest fan of close grip bench, but it has its place.

Corey

W1/D4 Push day

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