Upper Body Push

(Week 1, Strength Forge)
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Day Overview

Target the bench press to develop maximal pressing strength. Accessories focus on triceps, shoulders, and chest to support main lift and muscle growth. High intensity with low reps to promote strength adaptation.

Exercises

  • • bench press

    barbell bench press

    Prescribed Sets:

    Perform 4 sets of 3-5 reps with an RPE of 8-9, progressively increasing load each week. Focus on bar control, full range of motion, and tight setup for maximal strength.

    Working Sets:

    4

  • • Dumbbell Shoulder Press

    Press dumbbells overhead while seated or standing to target the shoulder muscles.

    Prescribed Sets:

    Perform 3 sets of 6 reps at RPE 8. Emphasize shoulder stability and controlled movement to support pressing power.

    Working Sets:

    3

  • • Dips

    Lower and raise your body using parallel bars to work the triceps and chest.

    Prescribed Sets:

    Perform 3 sets of 8 reps at RPE 8. Focus on full range of motion and triceps activation to aid bench strength.

    Working Sets:

    3

  • • Chest Fly (using Pec Deck or Dumbbells)

    To perform the chest fly, lie on a flat bench or sit at a pec deck machine. If using dumbbells, lie on a bench with feet flat on the ground, hold a dumbbell in each hand with arms extended above the chest, palms facing each other. Slowly lower the weights out to the sides in a wide arc, maintaining a slight bend in the elbows, until you feel a stretch in the chest. Keep the movement controlled and avoid letting the weights drop too low. Bring the dumbbells or handles back together by squeezing the chest muscles, maintaining the same slight bend in the elbows throughout the movement. Keep your shoulders stable and avoid shrugging during the exercise.

    Prescribed Sets:

    Perform 3 sets of 10 reps at RPE 7-8 to promote chest hypertrophy and balance pressing muscles.

    Working Sets:

    3

  • • cable pushdown

    triceps pushdown with straight bar

    Prescribed Sets:

    Perform 3 sets of 12 reps at RPE 7-8 to strengthen triceps supporting lockout strength.

    Working Sets:

    3

  • • Ab Crunch Machine

    Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.

    Prescribed Sets:

    Perform 3 sets of 15 reps at RPE 7 to support core stability for pressing and overall strength.

    Working Sets:

    3

  • • Push-Up

    Perform a push-up by lowering your chest to the floor and pushing back up, engaging chest, triceps, and core.

    Prescribed Sets:

    Perform 3 sets of 12 reps at RPE 7, focusing on controlled movement to reinforce pressing mechanics.

    Working Sets:

    3

  • • face pull

    cable face pull with external rotation

    Prescribed Sets:

    Perform 3 sets of 12 reps at RPE 7-8 to strengthen rear delts and improve shoulder health.

    Working Sets:

    3

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