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Upper Body Push Day

Build serious upper body strength with this push-focused session hitting your chest, shoulders, and triceps. Expect a satisfying pump and a real challenge by the end!

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Circle

2 sets × 20s, 20s

3

Scapular Push-Up

2 sets × 10 reps, 10 reps

4

Push-Up (Incline)

2 sets × 12 reps, 12 reps

Main Workout

1

Dip (Parallel Bar)

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

2

Pike Push-Up

3 sets × 10 reps, 10 reps, 10 reps

3 circuits
1

Push-Up (Wide)

1 set × 12 reps

2

Push-Up (Diamond)

1 set × 8 reps

1

Dip (Triceps)

3 sets × 12 reps, 12 reps, 12 reps

2

Push-Up (Decline)

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

1

Chest Stretch

1 set × 30s

2

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

3

Chest Doorway Stretch

1 set × 30s

4

Child's Pose

1 set × 40s