Upper Body Push - Chest, Shoulders and Triceps
Building on your recent pull session, this workout targets the chest, shoulders, and triceps to develop pressing strength and muscle definition. We have adjusted the bench press weight based on your feedback to ensure proper form.
Warmup
(2)Stair Climber
Maintain a steady pace at a moderate intensity to elevate your heart rate and warm up the lower and upper body.
Arm Circles and Band Pull-Aparts
Perform large controlled circles with your arms, then use a light resistance band to pull across your chest to activate the rear delts and chest.
Main Workout
(6)Barbell Bench Press
Weight is total bar weight. Lie flat on the bench, grip the bar slightly wider than shoulder-width, and lower it to your mid-chest before pressing back up. This weight has been reduced based on your previous feedback for better control.
Incline Dumbbell Bench Press
Weight is per dumbbell. Set the bench to a 30-45 degree incline. Press the dumbbells from your shoulders toward the ceiling, focusing on the upper chest contraction.
Dumbbell Shoulder Press
Weight is per dumbbell. Sit or stand with a dumbbell in each hand at shoulder height. Press the weights directly overhead until your arms are fully extended.
Cable Lateral Raise
Weight is per side of the cable. Stand side-on to the cable machine. Pull the handle out to your side until your arm is parallel with the floor, keeping a slight bend in the elbow.
Triceps Rope Pushdown
Weight is per side of the cable stack. Use the rope attachment. Keeping your elbows tucked at your sides, push the rope down toward your thighs and spread the rope ends at the bottom.
Dumbbell Overhead Triceps Extension
Weight is per dumbbell. Hold one dumbbell with both hands overhead. Lower the weight behind your head by bending at the elbows, then extend back to the starting position.
Cooldown
(2)Doorway Chest Stretch
Place your forearms on the door frame with elbows at shoulder height and lean forward gently to stretch the pectoral muscles.
Overhead Triceps Stretch
Reach one arm overhead, bend the elbow, and use the opposite hand to gently push the elbow down to stretch the back of the arm.
User Feedback
light weights??