Gym - Push Hypertrophy
You recently completed a comprehensive upper body session. Today we sharpen the focus on pushing movements to drive hypertrophy in the chest, shoulders, and triceps.
Warmup
(3)Rowing Machine
Maintain a steady pace to elevate heart rate. Focus on driving with the legs and following through with a smooth pull to the lower ribs.
Arm Circles
Stand with feet shoulder-width apart and extend arms to the sides. Perform small circles, gradually increasing size to lubricate the shoulder joints.
Scapular Push-ups
In a high plank position, keep your arms straight and move only your shoulder blades. Squeeze them together, then push them apart.
Main Workout
(6)Barbell Bench Press
Weight is total bar weight. Based on your feedback, we have lowered the load to ensure controlled hypertrophy. Lie flat on the bench, grip the bar slightly wider than shoulders, and lower it to your mid-chest before pressing up forcefully.
Incline Dumbbell Bench Press
Weight is per dumbbell. Set the bench to a 30-45 degree incline. Press the dumbbells from shoulder level to a full extension above your chest, maintaining a controlled tempo on the descent.
Dumbbell Lateral Raise
Weight is per dumbbell. Stand tall and lift the weights out to your sides with a slight bend in the elbows. Stop at shoulder height to keep tension on the medial deltoids.
Cable Face Pull
Weight is per side. Set the cable at eye level. Pull the rope toward your face while pulling the ends apart, focusing on squeezing your rear delts and upper back.
Cable Fly
Weight is per side. Stand between two pulleys, grab the handles, and bring them together in front of your chest with a slight bend in your elbows. Squeeze the chest at the peak of the movement.
Triceps Rope Pushdown
Weight is per side. Keep your elbows tucked at your sides. Extend your arms downward and pull the rope ends apart at the bottom to maximize triceps contraction.
Cooldown
(3)Chest Doorway Stretch
Place your forearms on a door frame or rack and lean forward slightly until you feel a comfortable stretch across the chest and front shoulders.
Cross-Body Shoulder Stretch
Pull one arm across your chest and hold it with the opposite hand. Keep your shoulder down and away from your ear.
Overhead Triceps Stretch
Reach one hand behind your head, pointing the elbow upward. Use the other hand to gently push the elbow down to stretch the triceps.