Name: Playbook - Sion Monty - Push
Uploaded: 2022-06-28T23:17:59.709Z
Duration: 45 min
Description: Push

- 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

- 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Superset

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

Barbell military press

Plate front raise & twist

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

Tricep pushdown V bar

- Keep your core tight
- Spread the rope apart at the top of the movement

Push

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