Push Day - Chest, Shoulders & Triceps
You previously found some barbell and dumbbell weights too heavy, so this session uses manageable weights and machine alternatives to focus on chest, shoulder, and tricep hypertrophy with better control.
Warmup
(3)Elliptical
Steady state movement at 50-60% max heart rate to increase core temperature.
Arm Circles
Perform large slow circles with your arms to lubricate the shoulder joints.
Horizontal Arm Swings
Swing arms across the chest and back to stretch the pectoral muscles dynamically.
Main Workout
(7)Incline Dumbbell Bench Press
Set bench to a 30-degree incline. Hold a 12.5kg dumbbell in each hand. Press weights up over your upper chest, focusing on the squeeze.
Machine Chest Press
Sit with back flat against the pad. This machine provides stability for a safer chest focus compared to a barbell.
Dumbbell Shoulder Press
Seated with back supported. Hold a 10kg dumbbell in each hand at shoulder height and press upward until arms are straight.
Cable Fly
Set pulleys at chest height. Step forward and pull handles together in a hugging motion. Weight is 7.5kg per side.
Dumbbell Lateral Raise
Stand tall and lift weights out to your sides until they reach shoulder height. Control the descent. Hold a 5kg dumbbell in each hand.
Cable Tricep Pushdown
Using a straight bar, keep elbows tucked to your sides and push the bar down toward your thighs.
Dumbbell Overhead Extension
Hold one 12.5kg dumbbell with both hands. Lower it behind your head by bending the elbows, then extend back up.
Cooldown
(3)Wall Chest Stretch
Place forearm against a wall or doorframe and lean forward to stretch the chest.
Cross-Body Shoulder Stretch
Pull one arm across your chest and hold to stretch the lateral deltoids.
Overhead Tricep Stretch
Reach one hand down the center of your back and use the other hand to gently pull the elbow inward.