Name: Playbook - Shane Pace - W4/D1 Push
Uploaded: 2022-10-14T17:31:20.608Z
Duration: 45 min
Description: W4/D1 Push

Push - Chest/Tricep’s
 
- Incline dumbbell press 
- Incline close grip press
- Seated machine press
- Dips (non assisted or assisted) based on strength 
- Peck fly machine 
- Triceps pushdown
- Single skull crusher
 
Complete each exercise for 3 sets with repetition ranges in-between 12 & 15. 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

- Lying on an incline bench, holding a dumbbell in each hand
- Place the dumbbells together side by side and press them over your chest
- Keeping the dumbbells squeezed together lower them back to your chest

Incline close grip dumbbell 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

- Start with your working arm extended above your shoulder holding a dumbbell
- Bend at the elbow lowering the dumbbell toward the top of your head
- Fully extend your arm back up contracting your tricep
- Complete desired reps then repeat on the opposite side

W4/D1 Push

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