Name: Playbook - Tay Marsh - Upper Body (Push)
Uploaded: 2022-04-27T00:57:18.232Z
Duration: 60 min
Description: Upper Body (Push)

Complete the warm up on the “warmup” tab. 

Exercise 1: Barbell Military Press
Exercise 2: Incline Dumbbell Chest Press
Exercise 3a: Overhead Tricep Extension
Exercise 3b: Band or Cale Triceps Extensions
Exercise 4a: Dumbbell Decline Push ups
Exercise 4b: Kettlebell Hammer Curl

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

Barbell Military Press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline Dumbbell Chest Press

- Sit on a bench or chair cupping a single dumbbell. 
- Raise the dumbbell above your head 
- Slowly lower the dumbbell 
- Engage triceps as you extend your arms back up 
- Keep core tight

Overhead Tricep Extension

- Begin with band or rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Band or Cale Triceps Extensions

Superset

- Begin with your hands on dumbbell and feet elevated on a bench
- Lower chest towards the ground
- Extend elbows to push back up

Dumbbell Decline Push ups

- Hold two kettlebells by your sides with a neutral grip.
- While keeping your wrists straight, curl the weights toward your shoulders.
- Squeeze your biceps  
- Lower the kettlebells under control until your elbows are fully extended.
- Repeat

Upper Body (Push)

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