Name: Playbook - Richard Brindley - W10/D1 Push Day
Uploaded: 2023-01-04T17:23:19.857Z
Duration: 50 min
Description: W10/D1 Push Day

WORKOUT DETAILS:
Chest, Shoulders and Triceps 
- Close Grip Bench Press
- DB Flys To Pallof Press
- Front Raise To Twist
- Seated Shoulder Press
- Tricep Kickback
- Underhand Tricep Extensions
- Barbell Ab Roller

*Always choose weight/resistance that's comfortable and controllable.

1. Start by lying down with hands close together on the barbell.
2. Lower weight down until it touches your chest. 
3. Contract your chest and triceps and press the bar, maintaining your elbow tuck.
4. Lower back to starting position with control.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Close Grip Bench Press

1. On a flat bench with your arms extended and palms facing each other.
2. First, dumbbells down to your and push back.
3. Then lower dumbbells to your sides opening your chest.
4. Bring dumbbells back together squeezing your chest. 
5. Lower dumbbells down to your and push back.
6. That’s 1 Rep — finished desired reps.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Flys To Pallof Press

1. Sit on a bench and hold the dumbbells by your side and palms facing inwards.
2. Raise one arm directly in front you - keep your arm extended and twist your wrist inwards and then outwards.
3. Lower the dumbbell back to starting position and repeat with the other arm (alternate).

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Front Raise To Twist

1. Sit on an upright bench with your back supported hold two dumbbells at your shoulders 
2. Press the dumbbells up to full arm extension
3. Slowly lower the dumbbells back to your shoulders and pause in starting position briefly.

Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Seated Shoulder Press

1. Hinge forward keeping a bend at your knee.
2. Holding dumbbells in each hand and arms bent to 90 degrees at your sides.
3. Contract your tricep and push the dumbbell back and up, until your arm is fully extended. Keep your upper arm in a fixed position throughout.
4. Slow and controlled, lower the dumbbell back into starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Tricep Kickbacks

1. Standing upright, grip the underside of a straight bar attached to a cable at shoulder width. Your palms should be facing upwards. 
2. Retract your shoulder blades and tuck your elbows in by your side.
3. Contract your triceps and pull the bar down until your arms are fully extended. 
4. Your upper arm should stay in a fixed position throughout.
5. Briefly hold and contract before slowly guiding the bar back up into starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Underhand Tricep Extensions

1. Kneeling on floor gripping barbell just outside shoulder width.
2. Keeping your back and arms straight.
3. Roll barbell out in front of you.
4. Engaging your core roll the barbell back towards your knees.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Barbell Ab Roller

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Enjoyed this today. Gym was quite busy so it was good to get a bench in the corner and achieve most of the circuit without having to wait for others to finish with equipment

Ashley Rudd

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