Gym - Push Day (Chest, Shoulders, Triceps)
You recently completed a workout targeting these muscle groups. Today we will adjust the intensity by lightening the load on the bench press while increasing resistance for your other lifts to maximize growth.
Warmup
(2)Elliptical Trainer
Maintain a steady pace at 50-60% of your maximum heart rate to increase blood flow to the upper body.
Dynamic Arm Circles
Stand with feet shoulder-width apart and extend arms. Make large circular motions to mobilize the shoulder joints.
Main Workout
(6)Barbell Bench Press
Weight is total bar weight. Following your feedback, we have reduced the weight to ensure proper form. Lower the bar to mid-chest and press up with control.
Incline Dumbbell Bench Press
Weight is per dumbbell. Set the bench to a 30-45 degree incline. Press the dumbbells upward while keeping your elbows slightly tucked.
Dumbbell Shoulder Press
Weight is per dumbbell. Sit upright and press the dumbbells from shoulder height to full extension overhead without locking the elbows.
Cable Fly
Weight is per side of the cable. Stand in the center of the cable machine, pull handles together in a wide arc, and squeeze the chest at the peak.
Dumbbell Lateral Raise
Weight is per dumbbell. Lift the weights out to your sides until they reach shoulder height, maintaining a slight bend in the elbows.
Triceps Rope Pushdown
Weight is per side of the cable stack. Pull the rope down and split the ends at the bottom, focusing on a deep contraction in the triceps.
Cooldown
(2)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 to stretch the deltoids.