Name: Playbook - Sion Monty - Push
Uploaded: 2022-06-29T19:04:31.685Z
Duration: 45 min
Description: Push

A push session involves PUSHING style movements that target 3 main areas:

- CHEST

- SHOULDERS

- TRICEPS

This workout is specifically designed to target these three muscle groups.

⚠️Sets & Reps do not include warm up sets (make sure you include a warm up set).

- 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

Barbell bench press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- 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

Pec deck chest fly’s

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Peck Deck/Dumbbell Lateral Raises Superset

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- 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

Push

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