Name: Playbook - Seth Broadstreet - DUMBBELL PUSH 💪🏼
Uploaded: 2023-08-20T23:31:28.445Z
Duration: 75 min
Description: DUMBBELL PUSH 💪🏼

- Start with your hands on a box or bench
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

-Start seated on a bench
-With a dumbbell in each hand, start with elbows at 90°
-Press the hands up until nearly fully extended
-Return to starting

Dumbbell seated shoulder press

-Begin on an incline bench
-With dumbbells in each hand, start with elbows bent at 90°
-Press the dumbbells up, squeezing the chest at the top
-Bring the dumbbells together (palms facing each other)
-Lower the hands down to the chest
-Push the weights back up, then separate the hands
-repeat

Dumbbell Chest Press to Hex Press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Start in a seated position
- Keeping a slight bend at the elbow, raise your arms laterally until you reach shoulder height 
-Bring the dumbbells together in front of your chest, palms facing down
-Return back out to the side 
- Lower with a slow and controlled movement
-That counts as one rep!

Dumbbell seated lateral raise/front raise

-start on a bench with legs extended and hands behind you 
-with legs together, bring your knees to your chest, squeezing abs
-extend legs back to starting

Knees to Chest- bench

- Start in a side plank position with elbow on bench
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides!!

DUMBBELL PUSH 💪🏼

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