Name: Playbook - Myles Harris - POWERBUILDER PUSH DAY ⚡️
Uploaded: 2023-03-15T22:19:37.237Z
Duration: 90 min
Description: POWERBUILDER PUSH DAY ⚡️

Good morning everyone! Hope all is well today and we’re grinding and pushing towards our goals. For todays daily sesh we got a power building push day! Power building just refers to gaining strength and size and push means chest, triceps, and shoulders. This will be a fun yet intense workout so let’s kill it together and get into this! ⚡️

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

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

Walk up and place hands at slightly outside shoulder width of your preferred position and unrack slowly and take a step or two back. Squeeze your glutes to help take out lower back usage and press up overhead and back down towards chin. 

Focus: overall shoulders.

Standing military press

Grab a pair of dumbbells a place them on your thighs while sitting up on the bench. Carefully lean back and use your legs to kick the dumbbells up over your chest. Go down slowly and contract back upwards squeezing the chest. Keep your arms turned in at a 45 degree angle and not all the way out to avoid shoulder injury. 

Focus: overall chest.

Dumbbell bench press

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

Set the height to where it is lower then your shoulder and with a neutral grip, grab the ropes and take a step or two back. As you come up externally rotate the shoulders and bring it over head in a position like if you were flexing your biceps. 

Focus: rear delts.