Push
Chest, Shoulders, Triceps
Focus on pressing movements to build upper body strength and mass. Target chest, shoulders, and triceps with compound and isolation exercises.
1
Incline Dumbell Bench Press
Keep your feet flat on the ground and your back pressed against the bench throughout the movement.
Chest Triceps Shoulders
3 sets
8–12 reps
2
Incline Smith Machine Press
Ensure the bench is set at a 30 to 45-degree angle to effectively target the upper chest.
Chest Triceps Shoulders
3 sets
8–12 reps
3
Parallel Bar Dips
Lean slightly forward to engage the chest muscles more effectively.
Chest Triceps Shoulders
2 sets
10–15 reps
4
Machine Chest Flys
Adjust the seat height so that the handles are at chest level to maximise effectiveness.
Chest Triceps Shoulders
2 sets
10–15 reps
5
V Bar Push Downs
Keep your elbows close to your body and avoid using your shoulders to complete the movement.
Chest Triceps Shoulders
2 sets
10–15 reps
