Chest, Shoulders, Triceps
(Week 5, Health & Strength Split)Day Overview
This upper body push day emphasizes controlled, high-quality reps to support shoulder stability, chest strength, and tricep endurance. The focus is on mechanical tension and proper movement patterns to enhance functional strength and joint health, supporting aging and nimbleness.
Exercises
-
• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8 on the first set, progressing to RPE 10 on the last. Maintain a controlled tempo, focusing on full range of motion and scapular stability to maximize chest and shoulder engagement.
Working Sets:
4
-
• Overhead Shoulder Press
Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward or sit on a bench with back support. Keep your core engaged and chest up. Press the weights overhead by extending your arms fully, ensuring elbows are slightly in front of the body. Lower the weights back to shoulder level with control, maintaining proper alignment and avoiding arching the lower back. Keep movements smooth and controlled throughout. Use cues like 'press up', 'keep elbows slightly forward', and 'avoid shrugging shoulders' to maintain proper form.
Prescribed Sets:
Perform 3 sets of 8-10 reps with an RPE of 8. Keep your core tight and avoid overextending the back. Focus on slow, controlled movements to promote shoulder stability and strength.
Working Sets:
3
-
• Tricep Dips
Tricep Dips are performed by positioning yourself on a dip bar or parallel bars. Begin by gripping the bars with your arms fully extended and your body suspended in the air. Keep your elbows close to your body as you lower yourself by bending your elbows until your upper arms are parallel to the ground. Push through your palms to extend your elbows and return to the starting position. Ensure your shoulders remain down and away from your ears throughout the movement.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Keep elbows tucked and control the descent to emphasize tricep engagement and shoulder health.
Working Sets:
3
-
• Dumbbell Side Lateral Raise
To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Use light weights and focus on slow, deliberate lifts to target the medial deltoid and support shoulder stability.
Working Sets:
3
-
• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Focus on full extension and controlled return to maximize tricep activation.
Working Sets:
3