# Push Power & Hypertrophy

You'll build serious chest and shoulder strength with heavy pressing and targeted isolation — leaving every push muscle fully worked and pumped.

## Warm-Up

- 1 × 10 Arm Circle _(Slow, controlled circles forward and back)_
- 1 × 45 Chest Wall Stretch _(Hold each side briefly)_
- 1 × 12 Push-Up (Incline) _(Controlled tempo, full range of motion)_

## Main

- 4 × 8 Bench Press - Barbell _(Drive feet into floor, full chest stretch at bottom)_
- 4 × 8 Overhead Press - Barbell _(Brace core, press bar directly overhead)_
- 4 × 10 Dip (Parallel Bar) _(Full dip depth, slight forward lean for chest)_
- **Superset · 3 rounds**
  - 15 Lateral Raise - Dumbbell _(Lead with elbows, stop at shoulder height)_
  - 15 Triceps Pushdown - Cable _(Keep elbows pinned to sides throughout)_
- 3 × 12 Push-Up _(Slow 3-second descent for extra chest tension)_

## Cool-Down

- 1 × 30s Chest Wall Stretch _(Open chest against wall or doorframe)_
- 1 × 30s Triceps Stretch - Overhead _(Each side)_
- 1 × 40s Child's Pose _(Let shoulders drop and relax fully)_