Name: Playbook - Shane Pace - W1/D1 Push
Uploaded: 2022-10-14T17:31:18.527Z
Duration: 45 min
Description: W1/D1 Push

Push - Chest/Triceps

- Incline dumbbell press 
- Flat barbell press
- Decline barbell press
- Dips
- Triceps pushdowns 
- Dips machine 
- Skull crusher 
- Rope pushdown
 
Complete each exercise for 4 sets with repetition ranges in-between 8 & 10 Take 60 seconds rest between sets. 

If you are lifting weight with rep ranges in between this range you should start to be feeling the burn on the 6th rep, if you’re not then the weight is too light. Push yourself and start to test your limits. You’re an advanced athlete.

- 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 supine on a decline bench
- Hands should be slightly outside shoulder width
- Lower the bar to the lower chest, actively stretching your chest muscles
- Press the bar upward by extending your elbows

Decline barbell 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

- 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

Triceps pushdown

- Sit securely in a dip machine, select the weight and firmly grasp the handles
- Keep your elbows in at your sides in order to place emphasis on the triceps (elbows should be bent at a 90 degree angle
- As you contract the triceps, extend your arms downwards (Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle)
- Now slowly let your arms come back up to the starting position

Dip machine

- Lie down on the ground or a flat bench with your feet planted firmly on the ground
- Hold the barbell above your chest with an overhand grip and engage your core
- With your elbows in a fixed position, hinge your elbows to slowly bring the barbell down just over the top of your forehead
- Contract your triceps to extend your arms back into the straight position at the top

Skull crushers

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

W1/D1 Push

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