Name: Playbook - Sam Raeburn - Push Day
Uploaded: 2022-05-10T19:02:19.192Z
Duration: 60 min
Description: Push Day

Jake

Chest, Shoulders & Triceps Workout. Should take 45-75 Minutes

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest
- Pause for 1 second to cancel momentum and increase time under tension 
- Press up engaging your chest

Barbell bench press

SLOWER, MORE CONTROLLED REPS THAN IN THE VIDEO

- 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

- Start by lying down with the barbell directly above you
- Hold the bar shoulder width apart 
- Lift up your legs and bring them together to remove leg drive
- Bring your elbows in towards your body
- Whilst keeping your elbows tucked, lower down until the bar touches your chest
- Pause for 1 second to cancel momentum and increase time under tension 
- Press up engaging your triceps

Larsen Close Grip Barbell Bench Press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles
- Pause for half a second on your chest
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Attach a Cuff or D handle attachment to the cable on the lowest setting
- Have your feet next to the cable and lean outwards, using your alternate hand to hold on to the bar
- Lift the cable at a slight angle in-front of the shoulder, so you are in the Scapular Plane 
- Keep a slight bend at the elbow
- Leading with your elbow not wrist, raise your arm until you reach shoulder height 
- Keep your wrist slightly below your elbow
- Lower with a slow and controlled movement
- 3 sets per arm

Cable lateral raises

- Start with your arms bent at about 45 degrees 
- Extend at your elbows pulling the rope down
- Keep your elbows in the same position, tucked into your side, only moving your forearms 
- Pause for half a second at the bottom and squeeze
- Bend the elbow and control the weight back to starting position

Cable rope tricep extension

- Use D handle attachments for both cables 
- Set the cables up just above shoulder height
- Have a slight bend at the elbow
- Role your shoulders back and down
- Puff your chest out and keep your shoulders back
- Squeeze arms togther in front of your belly button
- When your hands meet squeeze your wrists together and out for a better contraction
- Maintain a tight core
- Don’t use your body weight to bring the cables together

Decline cable fly

- Attach a D handle or Cuff
- Put the Cable at the highest setting 
- Stand arm lengths away from the cable 
- Stand half a metre backwards of the cable
- With a slight elbow bend bring your arm down to your hip at a 45 degree angle
- Maintain your elbow bend, do not change it throughout the movement
- Control the cable slowly back to starting position
- 3 sets per arm

Single arm cable rear delt fly

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Push Day

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