Name: Playbook - Taylor Stalter CSCS - Upper Body Push for Non-Enhanced Athletes
Uploaded: 2022-06-13T03:04:50.591Z
Duration: 75 min
Description: Upper Body Push for Non-Enhanced Athletes

An ideal Upper Body Push Day with a warm up and cool down.

Use in Combination with our Leg Day and Upper Body Pull for a Well-Rounded Split

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Just like JJ but crossing the arms in front and the feet over, alternating with each “in” being sure to stretch and contract the back and chest

Seal Jacks

- 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

- Squat down and jump as high as possible
- POWER is the goal, utilize a counter movement.

Vertical jumps

Go into as deep of a squat as you can hold—hold 3 seconds—fire your glutes, quads, and calves to get as high as you can.

Pause Squat jump

Warm Up

Much like a standard overhead press, we will be able to utilize more power and move more weight using this technique.

Barbell starts in a rack at chest level, place hands just outside shoulder width and I rack the barbell out in front of you resting on your chest

Extend back at the hips, slightly bend the knees (this is a charge-up) and rapidly/forcefully, extend the hips, knees, and ankles to help your shoulders press the bar directly overhead (watch out for your chin)—end position I call “through the window” to be sure you extend directly overhead and lock in at the shoulders.

Lower with intentionality all the way to the chest, reset, and repeat for reps.

Barbell Push press

Switch immediately between these two exercises to make a superset.

Be humbled by how little weight you need. Feel the burn, don’t cheat. Lower the weight of you need to.

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Superset: Lateral and Front Delts

- 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
- the first two sets should be fairly heavy with minimal reps left “in the tank” with good form. The last set should be lighter and institutes more “burn” feeling.

CONTROL THE WEIGHT. Lower it to the chest intentionally, over about 2-3 seconds, keep tension in the chest, power up through with control.

Incline dumbbell chest press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- 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

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Simply walk, hydrate, and STRETCH your shoulders, chest, and back using stretches such as across the chest and over the head for 20sec at a time during your walk.

Upper Body Push for Non-Enhanced Athletes

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