# Upper Body Strength Push

You'll build serious pressing and pulling strength from the ground up — clean technique, solid foundations, and a great pump to kick off the week.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 30s Hang (Arch)

## Main

- 3 × 8 Overhead Press - Barbell _(Brace your core and keep ribs down)_
- 3 × 8 Bench Press - Barbell _(Retract scapula, controlled descent)_
- 3 × 10 Row (Bent-Over) - Barbell _(Keep chest up and back flat)_
- **Superset · 3 rounds**
  - 8 Dip (Parallel Bar) _(Full lockout at top)_
  - 6 Pull-Up _(Dead hang start, chin over bar)_

## Cool-down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 30s Triceps Stretch - Overhead _(Each side)_