Name: Playbook - Nic Fiumara - Push Day (Hypertrophy)
Uploaded: 2022-11-19T22:55:16.535Z
Duration: 120 min
Description: Push Day (Hypertrophy)

EXERCISE PROFILE
Target Muscle Group: Clavicular (Upper) Chest
Equipment Required: Dumbbell
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Shoulders, Triceps


Lean back when seated on the bench. With your elbows bent and angled down below your ribs, hold a dumbbell in each hand at your shoulders. Rest your neck comfortably on the bench. Maintain a flat foot position. As you exhale, brace your core and press both dumbbells straight up over your chest.

Incline Dumbbell Bench Press

EXERCISE PROFILE
Target Muscle Group: Sternal (Middle) Chest
Equipment Required: Dumbbell
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Shoulders, Triceps


Lying on a bench with your back straight. Dumbbells are in your possession; place them on your hips. Lift the dumbbells over your chest while working your glutes and core. Once more lowering your shoulders, squeeze them such that your upper and lower arms are at a 90-degree angle.

Flat Dumbbell Bench Press

EXERCISE PROFILE
Target Muscle Group: Sternal (Middle) Chest
Equipment Required: Bodyweight
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Abs, Shoulders, Triceps

Ascend on the dip station, and place your hands in a neutral grasp.
Unlock the elbows to begin the dip, then sag your body down until your forearms are nearly parallel to the floor.
Pushing through the palms will help you control the drop to parallel and then drive back to your starting position.

Chest Focused Dip

EXERCISE PROFILE
Target Muscle Group: Anterior (Front) Deltoid 
Equipment Required: Dumbbell
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Triceps, Traps

Stand with the bar on your front shoulders, and your hands next to your shoulders. Press the bar over your head, until it’s balanced over your shoulders and mid-foot. Lock your elbows at the top, and shrug your shoulders to the ceiling.

Overhead Press (Dumbbell)

EXERCISE PROFILE
Target Muscle Group: Lateral (Side) Deltoid
Equipment Required: Dumbbell
Mechanics: Isolation
Force Type: Push (Bilateral)
Secondary Muscles: Traps

Raise the dumbbells out to the sides until your upper arms are parallel to the floor. You don't have to keep your arms perfectly straight—a small bend in your elbows is normally more comfortable. Reverse the movement and return to the starting position.

Lateral Raises

EXERCISE PROFILE
Target Muscle Group: Tricep
Equipment Required: Resistance Cable
Mechanics: Isolation
Force Type: Push (Bilateral)
Secondary Muscles: Abs, Shoulders, Triceps

Start by standing in front of a cable pulley machine grasping a handle with an overhand grip. Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh. Squeeze with your triceps for a count, then return back up to the starting position.

Push Day (Hypertrophy)

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