Upper Push Strength

Heavy compound pushing movements with maximal loads to build raw strength in chest, shoulders, and triceps. Includes mandatory rear delt work for balance.

Created by

shridhar

Workout Breakdown

Warm-up

Shoulder Circles

1 set × 10 reps

Arm Circle

1 set × 10 reps

Inchworm

1 set × 10 reps

Push-Up (Incline)

1 set × 10 reps

Main Workout

Bench Press - Barbell

1 set × 5×6 reps

Overhead Press - Barbell

1 set × 4×6 reps

Dip (Parallel Bar)

1 set × 4×5 reps

Superset

3 circuits

Lateral Raise - Dumbbell

1 set × 8 reps

Inverted Row

1 set × 8 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 8s

Triceps Stretch - Overhead

1 set × 30s

Lat Stretch (Side-Lying)

1 set × 30s

Child's Pose

1 set × 30s

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