Name: Playbook - Shane Pace - W1/D1 Push
Uploaded: 2022-10-14T17:31:18.303Z
Duration: 45 min
Description: W1/D1 Push

Beth

Push - Chest/Tricep’s
 
- Incline dumbbell press 
- Flat barbell press
- Flat dumbbell press
- Dips (non assisted or assisted) 
- Flat dumbbell flys 
- Triceps pushdown
- Behind the head triceps extension
 
Complete each exercise for 4 sets with repetition ranges in-between 10 & 12. Take 60 seconds rest between sets.

- Lying on an incline bench, a dumbbell in each hand
- Lower the dumbbells down toward the chest, keeping wrists neutral
- Straighten your elbows and press the dumbbells back up to starting position

Incline dumbbell press

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Flat barbell press

- Lying on a flat bench, a dumbbell in each hand
- Lower the dumbbells down to the chest, keeping wrists neutral
- Straighten elbows and press the dumbbells back up to starting position

Flat dumbbell press

- Grab your bars with your palms facing inward and your arms straight
- Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out
- Drive yourself back up to the top

Dips

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Flat dumbbell fly

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep Pushdown - V-bar

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

W1/D1 Push

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