Gym - Upper Body Push
This hypertrophy-focused session targets the chest, shoulders, and triceps for balanced muscle growth. Following your feedback, we've adjusted the bench press weight to ensure optimal form and progression.
Warmup
(3)Elliptical
Perform at a moderate pace to increase your core temperature and prepare your joints for the push movements.
Arm Circles
With arms extended at your sides, perform large controlled circles forward then backward to lubricate the shoulder joints.
Scapular Push-Ups
In a high plank position, keep your arms straight and move only your shoulder blades, retracting and protracting them.
Main Workout
(6)Barbell Bench Press
Weight is total bar weight. Lower the barbell to your mid-chest with elbows at a 45-degree angle, then press up until arms are fully extended.
Incline Dumbbell Bench Press
Weight is per dumbbell. Set the bench to a 30-45 degree incline and press the dumbbells from your upper chest toward the ceiling.
Dumbbell Lateral Raise
Weight is per dumbbell. Stand tall and raise the weights out to your sides until they reach shoulder height, keeping a slight bend in the elbows.
Cable Face Pulls
Weight is per side of the cable. Pull the rope toward your forehead, pulling the ends apart while keeping your elbows higher than your wrists.
Triceps Rope Pushdown
Weight is per side of the cable. Keep your elbows tucked at your sides and push the rope down toward your thighs, flaring the ends at the bottom.
Push-Up
Weight is bodyweight only. Maintain a rigid core and lower your chest until it is just above the floor before pushing back up to the start.
Cooldown
(3)Doorway Chest Stretch
Place your forearms on a door frame and lean forward gently to stretch the pectoral muscles.
Cross-Body Shoulder Stretch
Pull one arm across your chest and hold it with the other arm to stretch the lateral deltoids.
Overhead Triceps Stretch
Reach one hand behind your neck and use the other hand to gently push the elbow down to stretch the triceps.