Name: Playbook - Nina Marie - W1/D3 Upper Push
Uploaded: 2024-05-11T01:19:08.026Z
Duration: 50 min
Description: W1/D3 Upper Push

Today we focus on pushing movements. On the push ups, if you cant get 10 reps, try to get as many as you can. If you must, you can drop to your knees and perform kneeling push ups. The more you do them, the better you get!
If you have trouble with the pallof press, perform the same movement with a single light dumbbell.

DB Floor Press 3x10
DB Chest Fly 3x10
DB triCep Extension 3x10
Push Up 3x10
Pallof Press 3x3

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Push Up

Pallof Press

W1/D3 Upper Push

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