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Upper Push Strength

Heavy compound pushing movements with maximal intent, followed by accessory work to build chest, shoulders, and triceps strength. Designed as part 1 of today's split training.

Created by

shridhar

Workout Breakdown

Warm-up

Shoulder Circles

1 set × 10 reps

Arm Circle

1 set × 10 reps

Push-Up (Incline)

1 set × 10 reps

Parallel Bar Support Hold

1 set × 10 reps

Inchworm

1 set × 10 reps

Main Workout

Bench Press - Barbell

1 set × 5×6 reps

Overhead Press - Barbell

1 set × 4×6 reps

Superset

3 circuits

Dip (Parallel Bar)

1 set × 8 reps

Inverted Row

1 set × 10 reps

Lateral Raise - Dumbbell

1 set × 3×8 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 8s

Triceps Stretch - Overhead

1 set × 30s

Chin-to-Chest Stretch

1 set × 30s

Spinal Twist

1 set × 30s

Child's Pose

1 set × 30s