Name: Playbook - Richard Brindley - W2/D1 Push Day
Uploaded: 2023-01-04T17:23:19.749Z
Duration: 45 min
Description: W2/D1 Push Day

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

WORKOUT DETAILS:
Chest, Shoulders and Triceps 
- Incline Dumbbells Bench
- Incline Dumbbells Fly’s
- Dumbbell Arnold Press
- Seated Rear Delt Flys
- Dumbbell Overhead Tricep Extension
- Medicine Ball Push Up

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

1. Use an incline bench and a dumbbell in each hand.
2. Raise your legs, bend at 90 degrees.
3. Lower dumbbells down to the chest keeping wrists neutral.
4. Whilst holding your legs in this position, contract your biceps, chest and keep your your core engaged to avoiding swaying the torso.
5. Then straighten your elbows and press back up and slowly lower back to your chest as a starting position.

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

Incline Dumbbell Chest Press

1. Keep a slight bend in elbow constant throughout the full ROM (Range of motion).
2. Achieve a good stretch at the bottom.
3. Bring dumbbells back to the middle with where they should meet each other in the starting position.

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

Incline Dumbbell Fly’s

1. Start with your palms facing you.
2. Press the dumbbells overhead rotating your wrists/arms as you press up.
3. Palms will be facing forward at the top.
4. Reach full extension and reverse the motion as you come down.

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

Dumbbell Arnold Press

1. Whilst sitting on a bench, hold a pair of dumbbells by your side. 
2. Bend at your hips to lean forward so your torso is almost parallel to the ground. Hold the dumbbells straight down below you at arm's length, palms facing inwards.
3. Keep a very slight elbow bend throughout and raise the dumbbells out to your side (lateral), in the path of a semi-circle. 
Slowly lower the dumbbells back down below you and in the starting position.

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

Seated Rear Delt Flys

1. Stand upright and hold one end of a dumbbell
2. Lift the dumbbell straight above your head until your arms are fully extended.
3. Slowly lower the dumbbell down behind your head until your elbows are bent just below a right angle.
4. Contract your triceps and push the dumbbell back up into starter position.

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

Dumbbell Overhead Tricep Extension

1. Place your hands on a medicine ball, halfway between the centre and the sides, and get into a press up position with your arms fully extended. 
2. Slowly lower yourself down until just before your chest touches the medicine ball. Try to keep your elbows tucked close to your side.
3. Pause and contract your chest muscles and press your upper body back into starting position, locking your arms into full extension.

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

W2/D1 Push Day

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