Name: Playbook - Sergei Alexei - PUSH Day
Uploaded: 2021-01-18T11:46:37.413Z
Duration: 45 min
Description: PUSH Day

Felix Figueroa

Finally actives my right chest or ride side

It was great per usual. Think you could start posting monthly workouts that you do?

Jarrad

Need a little more chest for me. But shoulders are killing me!!!!

- Stick your chest out 
- Pull in with elbows 
- stretch and contract the chest

- Bring bar to lower chest 
- Do not lock out arms at the top
- Keep tension on the stretch 
- Elbows at a 45 degree angle

- Keeps at a 45 degree angle
- Push upward by contracting your chest 
- Do not lock out arms

- If too advanced just perform a barbell press
- Perform an upright and flip the bar right into a press
- Get under the bar to perform a press

- Lean slightly forward 
- Do not lock out arms at the top
- Keep elbows inward

We are working all 3 heads of our shoulders

- Elbows slightly bent and inward
- Neutral grip
- Focus on contracting the front delt

- Elbows slightly bent 
- Lead with elbows
- Contract side delt at the top

- Elbows out
- Lead with elbows 
- Pinky up into the ceiling
- Bent over where your back is almost horizontal to the ground

- Bring bar to forehead 
- Lock out arms and contract triceps up top
- last set go into close grip press for a burnout

- Neutral grip
- Focus on really contracting the tricep 
- Give a slight forward lean

I finally have access to a full gym and these workouts are on a new level!

The pump didn’t hit the same on this one.

That was a tough one but one of the best so far.

Can't walk for the rest of the week 😎💪