Upper Body Push

(Week 1, Starter Powerlift Progression)
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Day Overview

This day targets the bench press to develop upper body pushing strength. Accessory work focuses on shoulder stability, chest, and triceps, supporting the main lift while avoiding excessive hypertrophy. The session emphasizes controlled reps and proper technique to build a solid pressing foundation.

Exercises

  • • bench press

    barbell bench press

    Prescribed Sets:

    Perform 4 sets of 5 reps at approximately 70-75% of your 1RM with an RPE of 7-8. Focus on maintaining tightness, scapular retraction, and controlled descent. Rest 2-3 minutes between sets to maximize strength development and technique.

    Working Sets:

    4

  • • incline db press

    incline dumbbell bench press

    Prescribed Sets:

    Perform 3 sets of 8 reps with moderate weight (~65-70% of max) and an RPE of 7. Focus on full range of motion and controlled tempo to target upper chest and shoulders, supporting bench press stability.

    Working Sets:

    3

  • • Overhead Shoulder Press Machine

    Sit upright on the shoulder press machine with your back firmly against the pad. Grasp the handles with your palms facing forward and elbows bent at approximately 90 degrees. Press the handles upward and slightly forward until your arms are fully extended but not locked out. Lower the handles slowly back to the starting position, maintaining control throughout. Keep your core engaged and avoid arching your back during the movement.

    Prescribed Sets:

    Perform 3 sets of 8 reps at a moderate effort (~65-70% of max) with an RPE of 7. Keep shoulders stable and avoid overextending to promote shoulder health and pressing strength.

    Working Sets:

    3

  • • Assisted Triceps Dips

    Sit on the assisted dip machine with your hands gripping the handles. Place your feet on the foot platform or pad, ensuring your arms are fully extended and shoulders are relaxed. Keep your elbows close to your sides as you lower your body by bending your elbows, aiming to bring your upper arms parallel to the ground. Maintain a controlled movement, keeping your core engaged and torso upright. Push through your palms to extend your elbows and return to the starting position. Keep your movements smooth and avoid using momentum to maximize triceps engagement.

    Prescribed Sets:

    Perform 3 sets of 10 reps with assistance to keep RPE around 6-7. Focus on controlled movement and full extension to strengthen triceps and supporting muscles for bench press.

    Working Sets:

    3

  • • face pull

    cable face pull with external rotation

    Prescribed Sets:

    Perform 3 sets of 12 reps with a light to moderate resistance, RPE 6-7. Emphasize scapular retraction and shoulder stability to prevent injury and improve pressing mechanics.

    Working Sets:

    3

  • • Ab Wheel Rollout

    Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

    Prescribed Sets:

    Perform 3 sets of 10 reps with controlled tempo and RPE 6-7. Focus on core engagement and maintaining a neutral spine to support overall strength and stability.

    Working Sets:

    3

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