Push Day 1
Chest-Emphasis Push Day
# | Exercise | Sets x Reps | Primary Benefit |
|---|---|---|---|
1 | Incline Barbell Press | 4 x 8 | Targets upper chest for balanced growth. |
2 | Flat Dumbbell Press | 4 x 10 | Deep chest stretch and press. |
3 | Chest Dips | 3 x 10-12 | Hits lower chest with bodyweight. |
4 | Machine Chest Press | 3 x 12 | Allows constant tension for hypertrophy. |
5 | Cable Crossover (Low to High) | 3 x 15 | Isolates upper chest. |
6 | Overhead Dumbbell Press | 3 x 10 | Secondary shoulder activation. |
7 | Tricep Rope Pushdowns | 3 x 15 | Finishes triceps with high reps. |
8 | Push-Up Hold (Top of Rep) | 3 x 30 sec | Chest and triceps isometric endurance. |
