Name: Playbook - Livin Toned - Push day (2)
Uploaded: 2022-06-30T17:39:43.511Z
Duration: 90 min
Description: Push day (2)

This push day is a more well rounded push day that doesn’t emphasise more chest or shoulders. We will be hitting both equally! 

And with some triceps as well 💪🏾 enjoy it!

Set the bench on the 3rd incline setting (starting from flat)

Don’t stick your chest out, keep it flat on the bench and don’t let your elbows flare out

Keep about a 45 degree pressing angle and make sure you try to jam your bicep into the side of your chest

Inclined dumbbell press

Make sure you are trying to jam your bicep into the side of your chest

Flat cable presses

Make sure your elbows are not flared out to your sides and rather keep them at about a 45 degree angle in front of you.

Don’t keep the bench as straight as possible, take it down a notch or 2 to fully get the most out of exercise

Dumbbell overhead press

Make sure the height of the cable is set at about the height of your hand when it’s relaxed. 

You want to be in your scapular plane (arms should be moving not directly by your side, but about 30 degrees to the front of your body)

Cable lateral raises

At the top of your press, the bar needs to be right above your shoulders. I use the smith machine because it’s easy and stuck in place so you just have to focus on pushing. 

Here you want to make sure your grip width is just inside shoulder width. Keep your elbows as high up as possible when the weight is coming down. That is how you keep the pressure on your triceps and you don’t move the tension to your chest or shoulders.

JM press

Make sure the cable isn’t angled directly downwards, the angle of pull has to be sideways and not downwards

Push day (2)

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