Name: Playbook - Michael Smith - PUSH WORKOUT
Uploaded: 2023-07-13T18:53:52.085Z
Duration: 120 min
Description: PUSH WORKOUT

Upper Body Push Workout | Getting Bigger with The Basics

release date: Jul 22, 2022

[workout]
• WARM UP | Y-I-W RAISE 2 sets x 15 reps
• INCLINE BENCH PRESS 4 sets x 10 reps
• DUMBBELL BENCH PRESS 4 sets x 10 reps
• SEATED BARBELL SHOULDER PRESS 4 sets x 10 reps
• SEATED DUMBBELL LATERAL RAISE 5 sets x 10 reps
• PEC DEC FLY 4 sets x 15 reps
• WEIGHTED DIP 4 sets x 12-10 reps

- Lying on an incline bench, Hold light dumbbells in each hand
- Extend and raise your arms in the shape of a “Y” formation (thumbs upward) 
- Then bring them down to form a “T” (thumbs down)
- Follow with the last movement by putting your arms in the shape of a “W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal, rotating your thumbs pointing behind you

Y-T-W Raise

- Lay on the incline bench with your feet flat on the ground
- Take a medium, pronated grip on the bar
- Remove the bar from the rack, holding the weight above your chest with your arms extended
- Lower the bar to the sternum by flexing the elbows (Maintain control and do not bounce the bar off of your chest) 
- Extend the elbows, pressing the bar up to the starting position

Incline Barbell Bench Press

- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- Use your chest to push the dumbbells up 
- Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly (Ideally, lowering the weight should take about twice as long as raising it)

Dumbbell Bench Press

- Sit on a Military Press Bench with a bar in front or behind your head depending on the rack set up
-  Grip the bar with a pronated grip (palms facing forward) (Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down)
- Lift the bar up over your head by locking your arms
- Hold at about shoulder level and slightly in front of your head
- Lower the bar down to chin height slowly as you inhale
- Press the bar up overhead as you exhale
- Repeat for the recommended amount of repetitions

Barbell Seated Shoulder Press

- Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor
- Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length
- While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause for a second at contraction 
- Lower the dumbbells back down slowly to the starting position 
- Repeat for the recommended amount of repetitions

Seated Lateral Raise

- Select the weight for the machine
- Sit on the seat and press your back firmly against the back pad, with your feet flat on the floor
- Gripping the pec deck handles, pull your arms toward your body while contracting your pectoral muscles
- Bring the handles or arm pads in front of your chest, hold the position for a couple of seconds, and then slowly release back to starting position
- Repeat the desired number of reps

Pec Deck Fly

- Start by wrapping your dip belt around your waist, chain side in front
- Attach your weight plate to the dropped side before looping it around, and clip it back to the other side of your belt
- Mount the dip bars, holding onto the bars as you hold your body at arm’s length (arms and elbows straight and locked)
- Keep your head in line with your trunk, wrists in line with your forearms
- Inhale as you slowly start to lower your body
- Let your torso move slightly forward and your elbows to flare out to the side
- Once you feel a stretch in your chest, breathe out and start to push yourself slowly back up to the starting position

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I hit this after a 12 hour shift, definitely my favorite chest and back workout i’ve ever done

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