Name: Playbook - Myles Harris - W1/D1 PUSH ( Chest focused )
Uploaded: 2023-05-02T23:57:44.445Z
Duration: 75 min
Description: W1/D1 PUSH ( Chest focused )

Welcome to the bulk program! For our first day we’re going to be hitting a full push workout that will be more chest focused starting off with a heavy bench as well. Make sure to use my bench warmup in the “Warmups” section before going into the first exercise and let’s kill this!

Lay back flat on the barbell and place your hands outside shoulder width. Go down slowly then back up contracting the chest.

BARBELL BENCH PRESS

Set the bench at a 30 degree incline and grab your pair of dumbbells and lay flat. Have your elbows angled in at a 30-45 degree angle then press upwards contracting the chest and back down slowly.

INCLINE DUMBBELL BENCH PRESS

Get into the machine and press outwards in front you then back down slowly.

CHEST PRESS MACHINE

Unrack the barbell carefully then take a step back or two. With hands around shoulder width or outside of it, press upwards overhead while bracing your core to stay tight then back down slowly.

STANDING MILITARY PRESS

Grab your pair of dumbbells and raise outwards to your sides keeping your elbows higher then your wrists.

DUMBBELL SIDE RAISES

Lay down on a flat bench and with a pronated grip inside shoulder width go down towards your head then contract upwards.

W1/D1 PUSH ( Chest focused )

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