Name: Playbook - Omar Romero - W11D4 - Push
Uploaded: 2023-09-22T02:33:26.719Z
Duration: 60 min
Description: W11D4 - Push

3x10 dips 
4x8 barbell shoulder press
4x8 barbell chest press
3x10 single arm Arnold press
4x8 dumbbell shrugs 
4x10 dumbbell power bomb

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

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

Barbell chest press

1 arm Arnold press

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

W11D4 - Push

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