Day 1 — Chest + Shoulders + Triceps
| Exercise | Mechanics | Sets | Reps | Equipment | Primary Focus |
|---|---|---|---|---|---|
| Bench Press (Any Variation) | Compound (Chest) | 3 | 6–10 | Barbell / Dumbbells / Machine | Chest Thickness / Progressive Overload |
| Fly (Pec Deck / Cable Fly) | Isolation (Chest) | 3 | 10–15 | Machine / Cable | Chest Stretch & Squeeze |
| Lateral Raises (Cable / Dumbbell) | Isolation (Side Delts) | 3 | 12–15 | Cable / Dumbbells | Shoulder Width / Controlled Form |
| Skull Crushers (EZ Bar / Cable) | Isolation (Triceps) | 3 | 8–12 | EZ Bar / Cable | Long Head Emphasis |
| Shoulder Press | Compound (Shoulders) | 3 | 6–10 | Barbell / Dumbbells / Machine | Front Delts Strength & Mass |
| Triceps Pushdown | Isolation (Triceps) | 3 | 10–15 | Cable Machine | Lateral Head / Lockout Control |
Focus on progressive overload in bench and shoulder press. Use isolation movements to maximize pump and muscle activation.
Workout Form & Technique Guide
Visual references and key coaching cues for mastering push-day exercises.
1. Bench Press (Flat / Incline)
A primary chest compound movement focused on building pressing strength and upper body mass. Avoid decline variation.
Form Reference
Key Points
- Retract and depress shoulder blades.
- Control the bar down to mid-chest.
- Drive through heels and press explosively.
Alternative Exercises
- Flat Barbell Bench Press
- Incline Dumbbell Press
- Machine Chest Press
- Smith Machine Press
2. Pec Deck / Cable Fly
Isolation movement for deep chest stretch and strong contraction without heavy joint stress.
Form Reference
Key Points
- Keep slight bend in elbows.
- Stretch fully without overstressing shoulders.
- Pause and squeeze at peak contraction.
Alternative Exercises
- Cable Crossover
- Incline Dumbbell Fly
- Machine Fly
3. Lateral Raises (Cable / Dumbbell)
Builds shoulder width by isolating the medial deltoid for capped shoulders.
Form Reference
Key Points
- Lead with elbows, not hands.
- Lift to shoulder height only.
- Avoid swinging — use strict form.
Alternative Exercises
- Single Arm Cable Lateral Raise
- Seated Dumbbell Lateral Raise
- Machine Lateral Raise
4. Skull Crushers (EZ Bar / Cable)
Targets the long head of the triceps for arm thickness and pressing strength support.
Form Reference
Key Points
- Keep elbows fixed and pointing up.
- Lower bar behind head for better stretch.
- Control the eccentric to protect elbows.
Alternative Exercises
- Cable Skull Crushers
- Dumbbell Skull Crushers
- PJR Pullovers
5. Shoulder Press
A compound shoulder movement that builds strength and mass in the front and side delts.
Form Reference
Key Points
- Brace core and avoid lower back arch.
- Press straight overhead.
- Lower under control to shoulder level.
Alternative Exercises
- Dumbbell Shoulder Press
- Barbell Overhead Press
- Machine Shoulder Press
6. Triceps Pushdown
A staple cable movement focusing on tricep lockout strength and lateral head development.
Form Reference
Key Points
- Keep elbows pinned to sides.
- Push down in a controlled arc.
- Squeeze hard at full extension.
Alternative Exercises
- Rope Pushdown
- Reverse Grip Pushdown
- Single Arm Pushdown