# 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.

## Warm-Up

- 1 × 10 Serratus Wall Slide
- 1 × 30s Shoulder Extension Stretch

## Main Workout

- 3 × 8 Bench Press - Barbell
- 3 × 10 Lateral Raise - Dumbbell
- 1 × Dip Progression _(progression — pick your level)_
- 3 × 10 Triceps Pushdown - Cable
- 1 × Row Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Shoulder Extension Stretch
- 1 × 8 Serratus Wall Slide