Name: Playbook - Raymil Samuel - Push Day
Uploaded: 2024-03-23T22:36:16.829Z
Duration: 70 min
Description: Push Day

A push day workout consists of upper body exercises that utilize a pushing motion. These exercises primarily target the chest, shoulders, and triceps.

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

*increase the weights after every set

Dumbbell incline bench press

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

*increase the weights after every set

Plate loaded flat chest press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder 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

- Holding the Ez-bar with an normal grip, keeping a slight bend in your elbows
- Raise the bar forward and up to shoulder height - Lower the bar with control

EZ-bar underhand grip front raise

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Push Day

More workouts from Raymil Samuel