Intermediate Push - Chest, Shoulders, Triceps
A focused upper body session targeting the pushing muscle groups with compound barbell movements and specific isolation exercises for hypertrophy.
Warmup
(3)Arm Circles
Stand with feet shoulder-width apart and perform large circular motions with your arms to lubricate the shoulder joints.
Shoulder Rolls
Roll your shoulders slowly in a circular motion, moving them up toward your ears, back, and down.
Standard Pushups
Maintain a plank position and lower your chest to the floor, then push back up to prime the chest and triceps.
Main Workout
(6)Barbell Bench Press
Lie on a flat bench, grip the bar slightly wider than shoulder width, lower it to your mid-chest, and press upward.
Overhead Barbell Press
Standing with a straight back, press the barbell from shoulder height to full arm extension above your head.
Incline Dumbbell Press
Set the bench to a 45-degree angle and press dumbbells from chest height until arms are fully extended.
Cable Fly
Using a cable crossover machine, bring the handles together in a hugging motion to isolate the pectoral muscles.
Dumbbell Lateral Raise
Stand tall and lift dumbbells out to your sides with a slight bend in the elbows until they reach shoulder height.
Rope Tricep Pushdown
Using a high pulley with a rope attachment, push your hands toward the floor by extending the elbows.
Cooldown
(5)Dynamic Cat-Cow
On all fours, alternate between arching your back and dropping your belly to mobilize the spine and upper body.
Child's Pose
Kneel and sit on your heels, then reach your arms forward on the floor to stretch your shoulders and lats.
Cross-Body Shoulder Stretch
Pull one arm across your chest and hold gently with the opposite hand to stretch the lateral deltoids.
Wall Chest Stretch
Place your forearm against a wall and rotate your torso away to stretch the chest and anterior deltoids.
Overhead Tricep Stretch
Reach one arm overhead, bend the elbow, and use the other hand to pull the elbow inward to stretch the triceps.