Upper Body Push - Chest, Shoulders and Triceps
Building on your previous session, we'll continue developing the chest, shoulders, and triceps. We've adjusted the bench press weight for better control based on your recent feedback.
Warmup
(3)Elliptical Machine
Maintain a steady pace at 50-60% of your maximum heart rate to increase core temperature and blood flow.
Light Dumbbell Press
Weight is per dumbbell. Use very light weight to warm up the shoulder joints and chest through a full range of motion.
Dumbbell External Rotation
Weight is per dumbbell. With your elbow pinned to your side at 90 degrees, rotate the weight outward to prep the rotator cuff.
Main Workout
(6)Barbell Bench Press
Weight is total bar weight. Lower the barbell to your mid-chest, keeping elbows at a 45-degree angle, then press up with control. Weight is adjusted for moderate intensity.
Seated Dumbbell Shoulder Press
Weight is per dumbbell. Sit on a bench with back support. Press the dumbbells from shoulder height to full extension overhead.
Incline Dumbbell Bench Press
Weight is per dumbbell. Set the bench to a 30-45 degree incline. Focus on the stretch at the bottom and a hard contraction at the top.
Dumbbell Lateral Raise
Weight is per dumbbell. Lift the weights out to the sides to shoulder height with a slight bend in your elbows. Control the descent.
Cable Tricep Rope Pushdown
Weight is per side of the cable stack. Pull the rope down to your thighs by extending your arms, keeping your elbows fixed at your sides.
Weighted Triceps Dips
Using parallel bars or a dip station with a 25kg weight belt, lower your body by bending your arms until your shoulders are below your elbows. Push back up to the starting position, keeping your elbows tucked to emphasize the triceps.
Cooldown
(2)Doorway Chest Stretch
Place your forearms on a door frame and lean forward gently to stretch the pectorals and front deltoids.
Overhead Tricep Stretch
Reach one arm overhead and drop the hand behind your neck. Use the other hand to gently push the elbow down.
User Feedback
40kg barbells bench press is to light