Name: Playbook - Pauline Perina - Push Day 💪🏽
Uploaded: 2024-02-22T21:03:03.213Z
Duration: 50 min
Description: Push Day 💪🏽

Yasmina

We’re targeting the chest, shoulders, and triceps to build strength and definition. From heavy presses to focused isolation exercises, this routine has it all!

6 exercices total

- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with a dumbbell in each hand, and place them on your thighs.
- Lie back on the bench, and position the dumbbells at shoulder level with your palms facing forward.
- Push the dumbbells upward until your arms are fully extended, keeping your wrists straight and elbows slightly bent.
- Lower the dumbbells back down to shoulder level, maintaining control and keeping your elbows at a 90-degree angle.

Remember to engage your chest muscles throughout the movement and exhale as you press the dumbbells upward. Adjust the incline angle and weight of the dumbbells to match your fitness level and goals.

- Perform 4 sets of 8-10 reps and take 1 minute rest between sets

Incline dumbbell chest press

- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
- Keep your feet flat on the floor and your back straight.
- Press the dumbbells upward until your arms are fully extended overhead, but not locked out.
- Keep your core engaged and avoid arching your back as you press the weights.
- Lower the dumbbells back down to shoulder height with control, maintaining a slight bend in your elbows.

Make sure to use a weight that challenges you while allowing you to maintain proper form throughout the exercise. Adjust the seat height and backrest angle as needed for comfort and stability.

- Perform 3-4 sets of 8-10 reps 
- Rest for 1 minute between sets

Dumbbell seated shoulder 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

- Perform 3 sets of 10 reps and take 1 minute rest between sets

Dumbbell chest fly (flat)

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

- Perform 3 sets of 10 reps and take 1 min rest between sets

Dumbbell lateral raises

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

- Perform 3 sets of 10 reps and take 1 minute rest between sets

Cable straight bar tricep pushdown

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

- Perform 3 sets of 10-12 reps and take 1 min rest between sets

Push Day 💪🏽

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