Name: Playbook - Nicole Jimerson-Roshoe - Beginner push day
Uploaded: 2022-02-23T17:07:54.597Z
Duration: 70 min
Description: Beginner push day

Riane

Meant to put all stars. This was killer 💪🏼🔥

Brooke

An easy Push day to workout your chest shoulders and triceps

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- Push the dumbbells outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Dumbbell incline chest press

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Hanging from the bar, keeping your legs bent
- Raise up while keeping your core tight to form a short “L” with your body
- Lower legs back down
- Avoid swinging

Beginner push day

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