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Compound Push Strength

Foundation week upper push session focusing on barbell bench press and overhead press as primary movers, supported by dip and pushup progressions for accessory volume. Volume is reduced to 0.7x for habit-building. Triceps isolation and lateral raises round out the session. Warm-up activates shoulders and chest; cool-down stretches the pushing muscles.

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Workout Breakdown

Warm-Up

1

Arm Circle

1 set × 10 reps

1

Shoulder Roll

1 set × 10 reps

1

Serratus Wall Slide

1 set × 10 reps

Pushup Progression

Progressive exercise

Main Workout

1

Bench Press - Barbell

3 sets × 6 reps, 6 reps, 6 reps

1

Overhead Press - Barbell

3 sets × 6 reps, 6 reps, 6 reps

Dip Progression

Progressive exercise

Superset

3 circuits
1

Triceps Pushdown - Cable

1 set × 12 reps

2

Lateral Raise - Dumbbell

1 set × 12 reps

Cool Down

1

Chest Wall Stretch

1 set × 30s

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Shoulder Extension Stretch

1 set × 30s

1

Hand Clasp Stretch (Behind the Back)

1 set × 30s

Compound Push Strength - Bodyweight Fitness | Bodyweight Fitness