Upper Body Push - Chest, Shoulders & Triceps
After your recent lower body sessions, we are focusing on the chest, shoulders, and triceps. This workout uses lighter weights for the bench press as requested to ensure proper form and steady muscle growth.
Warmup
(3)Elliptical
Low-intensity steady state cardio to increase core temperature and blood flow to the upper body.
Arm Circles
Perform large controlled circles with your arms to mobilize the shoulder joints. 15 reps forward, 15 reps backward.
Scapular Push-Up
In a plank position, move your shoulder blades together and apart without bending your elbows.
Main Workout
(6)Barbell Bench Press
Lie flat on the bench, grip the bar slightly wider than shoulder-width, and lower it to mid-chest. Total bar weight including plates is 30kg.
Dumbbell Shoulder Press
Sit on a bench with back support. Press the weights from shoulder height to full extension. Hold a 10kg dumbbell in each hand.
Incline Dumbbell Fly
Set the bench to a 30-degree incline. Open your arms in a wide arc until you feel a stretch in your chest. Hold a 7.5kg dumbbell in each hand.
Dumbbell Lateral Raise
Stand tall and raise the weights out to your sides to shoulder height. Hold a 5kg dumbbell in each hand.
Cable Tricep Pushdown
Use the straight bar attachment. Keep your elbows tucked to your sides and push the bar down. Weight is 15kg on the cable stack.
Overhead Dumbbell Tricep Extension
Hold one dumbbell with both hands behind your head and extend your arms toward the ceiling. Hold one 10kg dumbbell.
Cooldown
(3)Doorway Chest Stretch
Place your forearms on a door frame and lean forward to stretch the pectorals.
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 push the elbow down.