Push Day - Chest, Shoulders, Triceps
You recently completed a pull-focused session. Today we focus on building the chest, shoulders, and triceps with adjusted weights for better control and muscle growth.
Warmup
(3)Stair Climber
Maintain a steady pace to increase core temperature and blood flow.
Arm Circles
Perform large slow circles to mobilize the shoulder joints. Do 15 circles forward and 15 circles backward.
Scapular Push-Up
Keep arms straight and move only your shoulder blades, squeezing them together then pushing them apart.
Main Workout
(6)Barbell Bench Press
Lower the bar to your mid-chest and press up. Total bar weight includes plates.
Dumbbell Shoulder Press
Press the dumbbells overhead from shoulder height. Hold a 14kg dumbbell in each hand.
Incline Dumbbell Bench Press
Set the bench to a 30-45 degree angle. Hold a 16kg dumbbell in each hand.
Cable Fly
Bring the handles together in a hugging motion. Weight is per side of the cable stack.
Dumbbell Lateral Raise
Raise dumbbells out to the sides until shoulder height. Hold an 8kg dumbbell in each hand.
Cable Tricep Pushdown
Extend your arms fully using the rope attachment. Weight is per side of the cable stack.
Cooldown
(2)Doorway Chest Stretch
Place forearms on the door frame and lean forward gently to stretch the pectorals.
Overhead Tricep Stretch
Reach one arm overhead and drop the hand behind your neck, using the other hand to apply light pressure.