Push Day 3
Tricep-Dominant Push Day
# | Exercise | Sets x Reps | Primary Benefit |
|---|---|---|---|
1 | Close-Grip Bench Press | 4 x 8 | Compound lift focusing on triceps. |
2 | Weighted Dips | 4 x 6-8 | Targets triceps and lower chest. |
3 | Cable Overhead Tricep Extension | 3 x 12 | Stretches long head under load. |
4 | Dumbbell Kickbacks | 3 x 15 | Isolation and definition. |
5 | Skull Crushers | 3 x 10 | Hits all tricep heads. |
6 | Rope Pushdowns | 3 x 15 | Controlled burnout finisher. |
7 | Seated Dumbbell Press | 3 x 10 | Secondary tricep recruitment. |
8 | Bodyweight Diamond Push-Ups | 3 x failure | Finishing burn and endurance. |
