Name: Playbook - Shane Pace - W1/D1 Push
Uploaded: 2022-10-14T17:31:19.777Z
Duration: 45 min
Description: W1/D1 Push

Push - Chest/Triceps

- Flat dumbbell press 
- Incline barbell press
- Decline barbell press
- Flat dumbbell flys
- Dips machine 
- Triceps pushdown
- Rope pushdown
- Dumbbell skull crusher 
 
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 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

- 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 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

- 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 flys

- 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

- 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

- 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

Tricep pushdowns - rope

- 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

W1/D1 Push

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