Day 4 — Push (Chest + Shoulders + Triceps Variation)
| Exercise | Mechanics | Sets | Reps | Equipment | Primary Focus |
|---|---|---|---|---|---|
| Bench Press (Opposite Variation of Day 1) | Compound (Chest) | 3 | 6–10 | Barbell / Dumbbells / Machine | Balanced Chest Development |
| Fly (Opposite Variation of Day 1) | Isolation (Chest) | 3 | 10–15 | Cable / Pec Deck Machine | Stretch & Peak Contraction |
| Lateral Raises (DB / Cable) | Isolation (Side Delts) | 3 | 12–15 | Dumbbells / Cable | Shoulder Width & Control |
| Skull Crushers (Cable / EZ Bar) | Isolation (Triceps) | 3 | 8–12 | EZ Bar / Cable | Long Head Emphasis |
| Reverse Fly (Rear Delt) | Isolation (Rear Delts) | 3 | 12–15 | Cable / Pec Deck (Reverse) | Shoulder Balance & Posture |
Use opposite variations from Day 1 to ensure complete chest development and balanced shoulder and tricep growth.
Workout Form & Technique Guide
Visual references and coaching cues for maximizing push-day performance and muscle growth.
1. Bench Press (Flat / Incline Variation)
Perform the opposite variation from Day 1 to ensure complete chest development and avoid strength plateaus.
Form Reference
Key Points
- Retract shoulder blades before pressing.
- Lower bar with control.
- Drive explosively without bouncing.
Alternative Exercises
- Flat Barbell Bench Press
- Incline Dumbbell Press
- Smith Machine Press
2. Cable Fly / Pec Deck
Use the opposite variation from Push Day 1 (Cable Fly ↔ Pec Deck) to change resistance angle and maximize overall chest fiber activation.
Form Reference
Key Points
- Keep slight elbow bend.
- Stretch fully but safely.
- Pause and squeeze at peak contraction.
Alternative Exercises
- Incline Cable Fly
- Machine Fly
- Low-to-High Cable Fly
3. Lateral Raises (DB / Cable)
Builds shoulder width by isolating the medial deltoid for balanced shoulder development.
Form Reference
Key Points
- Lead with elbows.
- Raise only to shoulder height.
- Avoid using momentum.
Alternative Exercises
- Single Arm Cable Raise
- Seated DB Lateral Raise
- Machine Lateral Raise
4. Skull Crushers (Cable / EZ Bar)
Targets the long head of the triceps for arm thickness and improved pressing power.
Form Reference
Key Points
- Keep elbows fixed upward.
- Lower behind head for deeper stretch.
- Control the eccentric phase.
Alternative Exercises
- Overhead Cable Extension
- DB Skull Crushers
- PJR Pullovers
5. Reverse Fly (Rear Delt)
Strengthens the rear delts, improves posture, and balances heavy pressing movements.
Form Reference
Key Points
- Keep chest supported if possible.
- Move arms in wide arc.
- Avoid shrugging shoulders.
Alternative Exercises
- Cable Rear Delt Fly
- Face Pulls
- Reverse Pec Deck