Push - Chest, Shoulders, Triceps
(Week 2, Golf Performance Boost)Day Overview
This session develops upper body pushing strength with an emphasis on controlled, rotationally aware movements to support the golf swing. Focus on stability, mobility, and muscular endurance.
Exercises
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• Dumbbell Shoulder Press
Press dumbbells overhead while seated or standing to target the shoulder muscles.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 7-8. Keep core engaged and avoid overextending the back. Focus on smooth, controlled presses to build shoulder stability and endurance.
Working Sets:
4
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• Push-Ups with Shoulder Taps
Start in a high plank position with hands placed slightly wider than shoulder-width apart and feet hip-width apart. Keep your body in a straight line from head to heels. Lower your chest towards the ground by bending your elbows, performing a standard push-up. As you push back up to the starting position, lift one hand off the ground and tap the opposite shoulder, then return that hand to the ground. Alternate sides with each repetition, maintaining a stable core and minimal torso rotation throughout the movement to prevent sway. This exercise combines the chest and arm engagement of a push-up with the core stability challenge of shoulder taps, working the chest, shoulders, triceps, and core muscles.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 7. Maintain a stable core and focus on controlled shoulder taps to improve shoulder stability and core engagement during pushing movements.
Working Sets:
3