Name: Playbook - Shane Pace - W1/D1 Push
Uploaded: 2022-10-14T17:31:19.114Z
Duration: 45 min
Description: W1/D1 Push

Push - Chest/Triceps

- Flat machine press or smith machine press
- Incline dumbbell press 
- Flat dumbbell flys 
- Cable flys 
- Skull crushers into close grip press 
- Triceps pushdown 
- Behind the head dumbbell extension 
 
Complete each exercise for 5 sets with the first three exercises and 4 sets for every other exercise after that 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. You are on the level of an ELITE athlete. You should be testing your limits every single session.

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine flat chest press

- 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

- 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

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable flys

- 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
- Complete desired reps
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position
- Complete desired reps

Skull crushers into close grip press

- 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

- 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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