Gym - Upper Body Push (Chest, Shoulders, Triceps)
Last session hit lower body, quads, hamstrings. Today we train chest, back, shoulders, biceps and triceps, led by Barbell Bench Press, to build muscle.
Warmup
(4)Stationary Bike
Maintain a steady cadence with an upright posture. Adjust the seat height so your leg is almost straight at the bottom of the pedal stroke.
Dynamic Chest Stretch
Stand tall and swing your arms horizontally from across your body to a wide T-shape to dynamically open the chest.
Thoracic Spine Rotation
From a quadruped or seated position, rotate your upper back while keeping your hips stable to improve mid-back mobility.
Shoulder Rolls
Move your shoulders in a smooth circular motion, bringing them up toward your ears and then back and down.
Main Workout
(6)Barbell Bench Press
Weight is total bar weight. Lower the barbell to your mid-chest and press it back up to full elbow extension.
Lat Pulldown
Weight is total weight. Pull the bar down toward your upper chest while keeping your chest up and shoulder blades depressed.
Face Pull
Weight is added weight only. Pull the rope attachment toward your forehead, pulling the ends of the rope wide to target the rear deltoids.
Barbell Bicep Curl
Weight is total bar weight. Curl the bar toward your chest while keeping your torso stationary and elbows at your side.
Triceps Rope Pushdown
Weight is added weight only. Stand with a slight forward lean and focus on using only the triceps to move the weight.
Incline Dumbbell Press
Weight is per dumbbell. Press the weights upward from your upper chest while lying on an incline bench.
Cooldown
(3)Standing Biceps Stretch
Extend your arm back and rotate your palm away to feel a stretch through the front of the upper arm.
Lat Stretch
Grasp a vertical post or wall and lean your hips away from the anchor point to feel a stretch along the side of your torso.
Cross-Body Shoulder Stretch
Pull one arm across your chest using the other arm to deepen the stretch across the rear shoulder.