Upper Push
Regular workout
Created by Danny Kennedy on 18 Sep 2022, last updated on 18 Sep 2022.
est. 53 minutes
Equipment
Body weight
Pec/Shoulder Stretch
45 sec
Relaxed hand, thumb to the roof, rotate away from the band
Relaxed hand, thumb to the roof, rotate away from the band
Lat Stretch
45 sec
Relaxed grip
Relaxed grip
Shoulder Mobility Stretch
45 sec
Relax hand, let the band stretch you out, come out of this one slowly
Relax hand, let the band stretch you out, come out of this one slowly
Thoracic and Chest/Shoulder Opener
5 each side
Reach under as far as you can, open up to the roof
Reach under as far as you can, open up to the roof
BB bench press
5 sets x 5
Rest 90 sec between sets
Superset of 3 sets
Incline DB Chest Press
8
Seated DB shoulder press
8
Rest for 90 sec
Repeat new set
Superset of 3 sets
Push Ups (all variations)
15
DB Lateral Raise
15
Rest for 90 sec
Repeat new set
Superset of 4 sets
Cable Rope Tricep Pushdown
10
SA Tricep Kickback
10
Rest for 60 sec
Repeat new set
Bike Crunch
1 set x 50
Rest 90 sec between sets
Bench Dip
1 set x 50
1) When performing dip on the bench, keep your elbows pointing straight behind you.
2) Keep your body as close to the bench as possible as you dip down.
1) When performing dip on the bench, keep your elbows pointing straight behind you.
2) Keep your body as close to the bench as possible as you dip down.
Rest 90 sec between sets