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Compound Push Strength

This upper push session focuses on foundational pushing strength using barbell and dumbbell movements. With the 0.7x volume modifier for Week 1 foundation phase, we keep sets at 3 and use moderate rep ranges to build form and habits before ramping up intensity in later weeks.

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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 × 5 reps, 5 reps, 5 reps

1

Overhead Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Dip Progression

Progressive exercise

Superset

3 circuits
1

Lateral Raise - Dumbbell

1 set × 12 reps

2

Triceps Pushdown - Cable

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

Child's Pose

1 set × 30s

Compound Push Strength - Bodyweight Fitness | Bodyweight Fitness