Name: Playbook - Sergei Alexei - Push Day
Uploaded: 2021-01-18T11:47:07.482Z
Duration: 60 min
Description: Push Day

Alex

Felix Figueroa

i love the pump i get every time i do your routine

@reimer510 - was awesome! Good change up from what I was doing daily. Can’t wait for tomorrow

- Elbows at a 45 degree angle
- Do not lock out arms 
- Keep tension throughout the movement

- Grip slightly wider than shoulder width
- Do not lock out arms 
- Tension throughout the movement

- Elbows slightly bent 
- Stick chest out 
- Lean back 
- Pretend to pull in with your elbows

- Lead with elbows 
- Stand upright 
- Pretend someone is pulling your elbows out as you bring the bar up

- Do not lock out arms at top 
- keep tension throughout 
- Sot upright with a small arch in your lower back

- can do single arm or double
- machine or cable
- elbows up
- hand grip neutral 
- lead with elbows 
- Do not squeeze mid back

- Can do both or alternate 
- Elbows slightly bent
- Elbows in
- Do not relax at the bottom

- Do not lock out arms 
- Very important to keep tension on the stretch 
- Elbows not too much in and not too far out.

- Lean slightly forward 
- Contract the tricep at the bottom
- Keep elbows in

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.

Finally actives my right chest or ride side

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