2.23.26 Upper Body Push Strength
Chest, shoulders & triceps lift focused on bench press and push press
Duration: 60-70 minutes
Equipment: Bench, rack, dumbbells
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4 rounds:
3-5x Bench Press (heavy!)
drop set into
5x Bench Press (~70% of your heavy load)
Active recovery = 10x Laying Leg Raises
Rest 2-3 minutes in between rounds
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4 rounds:
6-8x Narrow Grip Bench Press OR Max Reps Tricep Dips
10x Weighted Kick-Outs
Rest 2-3 minutes in between rounds
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4 rounds, superset:
4-8x per arm Kneeling Single Arm Press (to near failure)
12-15x Single Dumbbell Overhead Extensions
Rest 2 minutes in between each round
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Push Press Pyramid
4 rounds, building 8 - 6 - 4 - 2 reps
then
4 rounds, descending 2 - 4 - 6 - 8 reps
In between each round:
8x Push-Ups
8x Sit-Ups
Add weight as you reduce the reps. Then as you descend back down the pyramid, remove weight as you decrease the reps. Barbell recommended but can sub for dumbbells!
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