Name: Playbook - Zone 247 - W1/D1 Upper Body (Push)
Uploaded: 2023-11-14T20:15:53.516Z
Duration: 60 min
Description: W1/D1 Upper Body (Push)

Elevate your upper body strength with this push-focused workout. Begin with bench presses to engage your chest, then transition to overhead presses for shoulder development. Integrate pushdowns for arm sculpting. Conclude with push-ups and stretches for a well-defined, powerful upper body.

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder 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 Bench Press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar or rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Tricep Pull-down

- Lying on the flat bench with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Flat Dumbbell Fly

W1/D1 Upper Body (Push)

W1/D2 Lower Body

W1/D1 Upper Body (Push)

More workouts from Zone 247