Push: chest, shoulders and triceps

Benefits

• Strengthens chest, shoulders and triceps
• Focuses the work so you recover during the other sessions
• Enough volume to gain strength and muscle

Who is it for?

For lifters who train three to six times a week and rotate push, pull and legs.

Steps

1. Bench press: 4 × 8-10, 2 min rest
2. Dumbbell shoulder press and incline dumbbell press: 3 × 10-12
3. Lateral raises and triceps pushdowns: 3 × 12-15, 1 min rest
4. Dips: 3 sets of 6 to 12

Tips

• Keep your shoulder blades squeezed on the bench
• Rep range: once you hit the top on every set, add weight
• Log every set: progress shows over several weeks

Precautions

References

1. American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687-708. doi.org/10.1249/MSS.0b013e3181915670
2. Schoenfeld B. J., Ogborn D., Krieger J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082. doi.org/10.1080/02640414.2016.1210197

In the same family

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