Name: Playbook - Raymil Samuel - Quick Push Day (Chest & Shoulders)
Uploaded: 2024-04-19T06:29:34.052Z
Duration: 45 min
Description: Quick Push Day (Chest & Shoulders)

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

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

Chest fly machine

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat

Clap push up

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Elbow not higher than the shoulders
- Return the bar back to starting position

Quick Push Day (Chest & Shoulders)

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