Upper Body Push

(Week 4, Starter Powerlift Progression)
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Day Overview

This day targets the bench press and supporting muscles, emphasizing controlled, high-intensity pressing to build maximal strength. Accessories focus on shoulder stability and triceps strength to support the bench press.

Exercises

  • • bench press

    barbell bench press

    Prescribed Sets:

    Perform 4 sets of 3-5 reps at 85% of your 1RM with an RPE of 8-9. Focus on tight setup, controlled descent, and explosive drive. Rest 2-3 minutes between sets.

    Working Sets:

    4

  • • 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 6 reps at RPE 8. Keep shoulders stable and avoid overextending. Rest 90 seconds.

    Working Sets:

    3

  • • Dips

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

    Prescribed Sets:

    Perform 3 sets of 6 reps at RPE 8. Focus on full range of motion and controlled movement. Rest 90 seconds.

    Working Sets:

    3

  • • cable pushdown

    triceps pushdown with straight bar

    Prescribed Sets:

    Perform 3 sets of 8 reps at RPE 7-8, emphasizing triceps engagement and control. Rest 60 seconds.

    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 12 reps at RPE 6-7, focusing on controlled contraction and breathing. Rest 30 seconds.

    Working Sets:

    3

  • • Side Plank

    Hold body in straight line supported on one forearm and side of foot.

    Prescribed Sets:

    Hold each side for 30 seconds at RPE 6, maintaining core tightness. Rest 30 seconds between sides.

    Working Sets:

    3

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