# Push Day: Chest & Triceps

You'll power through heavy presses and finish with targeted isolation work — leaving your chest, shoulders, and triceps fully pumped and worked.

## Warm-Up

- 1 × 10 Arm Circle _(Big slow circles each direction)_
- 1 × 30s Chest Wall Stretch
- 1 × 12 Push-Up (Incline) _(Controlled tempo, full range)_

## Main

- 4 × 10 Bench Press - Barbell _(Drive chest to bar, control the descent)_
- 4 × 10 Overhead Press - Barbell _(Brace core, press straight overhead)_
- 3 × 12 Dip (Parallel Bar) _(Lean slightly forward for chest emphasis)_
- **Superset · 4 rounds**
  - 15 Lateral Raise - Dumbbell _(Lead with elbows, slight bend maintained)_
  - 15 Triceps Pushdown - Cable _(Elbows pinned to sides, full extension)_

## Cool-Down

- 1 × 40s Chest Wall Stretch _(Find a doorframe or wall)_
- 1 × 30s Triceps Stretch - Overhead _(Each side)_
- 1 × 40s Child's Pose _(Let shoulders melt toward floor)_