Squatober Push Day Exercise Tutorials

Sep 29, 2022

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Zercher Squats - Bench Press - Larsen Bench Press - Standing Shoulder Press - Arnold Press - Lateral Raise - Egyptian Lateral Raise - Dumbbell Chest Fly - Cable Tricep Extension - Pec Flys

Zercher Squats


  1. Set up a barbell to be waist height. Squat underneath the barbell and position it in the crease of your elbows. Keeping your elbows in line with your shoulders.
  2. Rotate your shoulders outward to engage your lats and upper back.
  3. Find a comfortable squatting position with your feet slightly wider than hip-width apart to allow enough room for your elbows to fit between the inside of your knees as you squat.
  4. Lower down into the squat by hinging at the hips and bending the knees. Keep your torso upright, and avoid letting the weight pull you forward as you squat.
  5. Once you reach the bottom of your squat, push up through your mid-foot and heel (like you would in a front squat.) Keep your chest high and squeeze your glutes as you return to standing.

Bench Press


  1. Lie down on a flat bench with your eyes directly under the barbell. Reach up and hold the bar with an overhand grip, slightly wider than shoulder-width apart.
  2. Press your feet firmly into the ground to contract your quads and glutes. Squeeze your shoulder blades back and down, and brace your core (think about bending the bar into a u-shape with your hands to naturally tuck your elbows and engage your lats, protecting your shoulders.)
  3. Unrack the bar and hold it over your chest.
  4. Begin to lower the bar toward your chest. The bar should be at the center of your chest or nipple line once you've reached the bottom of the movement.
  5. Focus on using your chest muscles and push the bar back to the starting position as you breathe out. 

Larsen Bench Press


  1. Lie on a flat bench with your eyes directly under the barbell. Reach up and hold the bar with an overhand grip, slightly wider than shoulder-width apart.
  2. Pull your shoulders down away from your ears, squeeze your shoulder blades together, and brace your core.
  3. Unrack the bar and hold it over your chest. Straighten your legs and lift your feet off the floor. (You can also gently rest them on a chair or second bench if you prefer.)
  4. Bench your arms and lower the bar down towards your chest.
  5. Engage your core, chest, and upper back to maintain balance as you drive the weight back up to the starting position.

Standing Shoulder Press

  1. Position your feet shoulder-width apart and stand holding two dumbbells at shoulder height with an overhand grip.
  2. Exhale and press the weights above your head until your arms are fully extended.
  3. Inhale and slowly return the dumbbells to shoulder height.

Arnold Press


  1. Sit on a bench with back support and hold two dumbbells at upper chest level with your elbows bent and palms facing towards you (almost like the contracted portion of a dumbbell curl.)
  2. Rotate the palms of your hands to face forward as you raise the dumbbells.
  3. Exhale and continue lifting the dumbbells until your arms are fully extended above you.
  4. Pause at the top, and then inhale as you lower the dumbbells to the original position, rotating the palms of your hands back towards you.

Lateral Raise

  1. Stand tall with your arms by your sides and a dumbbell in each hand. Position your feet roughly hips-distance apart.
  2. Roll shoulders back and down, engage your core, and keep your back straight.
  3. Breathe in and slowly raise both arms out to the side until they are parallel with the floor or reach shoulder height.
  4. Pause and hold for a second at the top of the movement.
  5. Exhale, slowly lower the weights, and bring your arms back by your side.

Egyptian Lateral Raises


  1. Grab a weight and find a support beam that can solidly support you. (We recommend using the cable machine for this exercise!)
  2. With one hand, grab the support beam. Use your other hand to hold the weight. Position your feet close to the base of the support beam, and extend the arm holding the support beam to lean out to the side. Your feet should be beneath the hand holding the support, and the arm holding the weight should hang straight down.
  3. Squeeze your core and keep a straight spine. Inhale, and begin to lift the arm holding the weight as you exhale. Lifting the weight upwards and outwards.
  4. Once your arm reaches shoulder height, hold the weight at the top of the position for a second.
  5. Inhale as you lower the weight back down to the starting position, slow and controlled.

Dumbbell Chest Fly


  1. Lie on a bench with your feet firmly on the floor. Keeping your head and back firmly pressed into the bench.
  2. Holding one dumbbell in each hand, lift your arms over your head with a slight bend in elbows and your palms facing each other.
  3. Squeeze your shoulder blades, and unlock your elbows so your arms are extended with a slight bend.
  4. Inhale and slowly lower the dumbbells in an arched motion down to chest level. Your arms will be extended out to the side but not locked out or dropped lower than your shoulders.
  5. Exhale and focus on squeezing your pecs together as you bring the dumbbells back up in the same arc motion.

Cable Tricep Extension

  1. Adjust the cable to the highest height setting. Grab the handle with an overhand grip, take a small step backward, and turn away from the machine with your hands at shoulder height.
  2. Stand with your feet shoulder-width apart in a staggered stance to stay balanced. Keep a slight bend in your knees and hips while keeping your chest up.
  3. Keeping your elbows at your sides, extend them to their fullest range of motion, so your hands are as far in front of you as possible.
  4. Use a slow and controlled motion to return your hands to their starting positions.

Pec Flys

  1. Move the seat pad so that the handles are at chest height and your feet can rest comfortably on the floor.
  2. Grab the handles so that your palms face forward and press your arms together in front of your chest with a slow, controlled movement. Keep a slight bend in the elbows with your wrists relaxed as you press the handles forward.
  3. Pause for a second once your arms are fully "closed" in front of your chest.
  4. Slowly bring your arms back to the starting position, opening the chest and keeping your posture upright and strong.

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