Push Day Workout

• Dynamic stretches: Arm circles, shoulder rolls, and chest openers.
• Push-Ups: 2 sets of 10 reps to activate the chest and shoulders.
• Light Dumbbell Chest Flyes or Cable Crossovers: 2 sets of 15 reps to prime the chest.

Rest 45-60 seconds between sets. Go for controlled, explosive reps to activate as many fibers as possible.

1. Flat Barbell Bench Press (Strength Focus)
   4 sets of 6-8 reps
   Focus on controlled movement, with a slight pause at the bottom and explosive push at the top.
   Pro tip: Slightly arch your back and plant your feet for maximum power.
2. Incline Dumbbell Press (Upper Chest Focus)
   3 sets of 8-10 reps
   Lower the weights slowly for a good stretch, and explode up to maximize activation in the upper chest.
3. Machine Chest Press or Cable Press (Hypertrophy)
   3 sets of 10-12 reps
   Squeeze your pecs at the top of each rep to build that mind-muscle connection.
4. Incline Cable Flyes (Chest Isolation)
   3 sets of 12-15 reps
   Focus on getting a good stretch at the bottom and squeezing your chest at the top.
   Pro tip: Maintain a slight bend in the elbows throughout.
5. Overhead Dumbbell Shoulder Press
   3 sets of 8-10 reps
   Control the weight and avoid locking out completely to maintain tension in your delts.
6. Lateral Raises (Shoulder Isolation)
   3 sets of 12-15 reps
   Slightly lean forward to take the traps out of the movement. Raise the dumbbells to shoulder height.
7. Tricep Rope Pushdowns (Triceps Finisher)
   4 sets of 12-15 reps
   At the bottom of each rep, flare out the rope to really hit the lateral head of the triceps.

1. Start with regular push-ups and go to failure.
2. Drop to incline push-ups (hands elevated) and go to failure.
3. Finish with knee push-ups to failure.

• Static chest, shoulder, and tricep stretches.
• Foam roll any tight areas.