Name: Playbook - Myles Harris - Heavy push day
Uploaded: 2023-03-15T22:24:10.199Z
Duration: 90 min
Description: Heavy push day

Welcome to the heavy push day seshhh. This year I am trying to bring up my bench press and this has been helping alot. We’re going to going heavy on bench to work on pure strength and adding in other movements that will help assist with it. Enjoy and let’s get strong asf. ‼️

Lay down on the bench and get into position with hands outside shoulder width ( or closer or wider depending on your preferred grip ) arch your back slightly and put feet back and unrack the bar then go down slowly towards your chest and press back up towards your head. 

Focus: chest.

Barbell bench press

Set the bench to a slight incline to take stress of rotator cuffs and grab a pair of dumbbells. As you press upwards keep the elbows in 45 degrees too and back down slowly. 

Focus: overall shoulders.

Dumbbell shoulder press

Lay down flat on the bench and hot hand positioning, it will be ANY grip that is closer in then your actual bench press grip. Press the weight up to un rack it and as you go through the movement, keep the elbows tucked inwards. 

Focus: medial head of triceps.

Close grip bench press

Set the bench to an incline and grab a pair of dumbbells and place them on your thighs. Carefully lean back and kick them up over head. Press upwards, squeeze, and back down slowly. 

Focus: upper chest.

Incline dumbbell bench press

Grab a pair of dumbbells and as you raise them towards your side have them put in front of you slightly and when going up gage your elbows higher then your wrist. 

Focus: side delts.

Dumbbell side raises

Get into position on the machine and go down slowly staying upright for more tricep focus or lean forward slightly for more lower chest focus and back up. 

Focus: triceps and lower chest.

Dips

Unrack the bar safely off a platform or bench and pull it over head. Go down slowly to where your elbows hit the ground at 90 degrees and back up. 

Focus: chest and triceps.