# Upper Body Push Focus

You'll build real upper-body strength with controlled push and pull movements — great form today means serious gains ahead.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Scapular Push-Up
- 1 × 8 Wrist Flexibility Stretch

## Main

- **Superset · 3 rounds**
  - 9 Push-Up (Incline)
  - 9 Row (Doorframe)
- **Superset · 3 rounds**
  - 8 Pike Push-Up
  - 8 Row (Vertical)
- 2 × 10 Dead Bug _(Slow and controlled)_

## Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 20s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 20s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 30s Child's Pose Lat Stretch