Name: Playbook - Shane Pace - W1/D1 Push
Uploaded: 2022-10-14T17:31:19.342Z
Duration: 45 min
Description: W1/D1 Push

Push - Chest/Tricep’s
 
- Incline dumbbell press 
- Incline smith machine press 
- Plate loaded machine press
- Dips (non assisted or assisted) based on strength 
- Peck fly machine 
- Triceps pushdown
- Skull crusher into close grip press
- Dips machine
 
Complete each exercise for 3 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

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline smith machine press

- 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

- 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

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Peck fly machine

- 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

- 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

- 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

W1/D1 Push

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