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Upper Body Push

Your chest, shoulders, and triceps are fully recovered and ready for a solid push day. Since your lower body and core trained recently, we'll focus on upper body pressing movements to build strength while those muscle groups continue recovering.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Shoulder Roll

1 set × 10 reps

2

Arm Circle

1 set × 10 reps

3

Cat-Cow Stretch

1 set × 8 reps

4

Push-Up

1 set × 8 reps

Main Workout

Barbell Bench Press

1

Bench Press - Barbell

1 set × 4×8 reps

Barbell Overhead Press

1

Overhead Press - Barbell

1 set × 4×8 reps

Push-Up Superset

3 circuits

Bodyweight pressing paired with shoulder isolation

1

Push-Up

1 set × 12 reps

2

Lateral Raise - Dumbbell

1 set × 12 reps

Burpees

1

Burpee

1 set × 3×10 reps

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 30s

2

Triceps Stretch - Overhead

1 set × 30s

3

Child's Pose

1 set × 60s