# Upper Body Push

A focused pressing session to build strong shoulders, chest, and triceps. Expect a satisfying pump and a real sense of progress as you push to new weights today.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 10 Serratus Wall Slide

## Main Workout

- 3 × 8 Bench Press - Dumbbell
- 3 × 8 Bench Press (Incline) - Dumbbell
- 3 × 10 Shoulder Press (Standing) - Dumbbell
- **Superset · 3 rounds**
  - 12 Lateral Raise - Dumbbell
  - 10 Triceps Extension (Standing, Overhead) - Dumbbell

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 40s Chest Doorway Stretch
- 1 × 40s Child's Pose