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Upper Body Push Hypertrophy

Foundation phase upper push workout centered on barbell bench press as the primary compound lift. Includes shoulder balance work (rear delt) and a triceps accessory. Volume is moderated at 0.7x for week 1 with beginner-friendly exercises and longer rest periods.

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Workout Breakdown

Warm-Up

1

Serratus Wall Slide

1 set × 10 reps

1

Shoulder Extension Stretch

1 set × 30s

Main Workout

1

Bench Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

1

Lateral Raise - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Dip Progression

Progressive exercise

1

Triceps Pushdown - Cable

3 sets × 10 reps, 10 reps, 10 reps

Row Progression

Progressive exercise

Cool Down

1

Shoulder Extension Stretch

1 set × 30s

1

Serratus Wall Slide

1 set × 8 reps

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