Workouts > Three days a week > Push
3 days a week, Push:
Important! pick one exercise from each row
You can exchange exercises after a couple of weeks to add more variety to your workout.
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1
Bench press
3 sets, 6 to 8 reps
Cable chest press
3 sets, 6 to 10 reps
Make sure to check the personal trainer guide at the bottom of the page. You can do the press with dumbbell if you don't have access to barbell. Also most of these moves can be simulated with a resistance band
2
Incline dumbbell press
3 sets, 6 to 8 reps
Low cable crossover
3 sets, 6 to 10 reps
Reverse grip dumbbell press
3 sets, 6 to 8 reps
If you don't have access to an incline bench you can still engage the upper part of your chest by doing reverse grip dumbbell press. An extra benefit of this move is for those who are delt dominant pressers (which means that their shoulder is mostly engaged while doing the incline press). This way you can engage the upper part of the chest without involving too much of your shoulder.
3
Chest dips
3 sets, 6 to 10 reps
cable crossover
3 sets, 6 to 10 reps
As you progress you can add weight to your dips. You can also use pull-up and dip assist machine if you are not strong enough to do them without help.
4
Shoulder press
3 sets, 6 to 8 reps
You can do the press with dumbbell if you don't have access to barbell. Also all cable exercises can be done with a resistance band
5
Leaning dumbbell lateral raise
3 sets, 6 to 10 reps
Cable one arm lateral raise
3 sets, 6 to 10 reps
Leaning dumbbell lateral raises are like dumbbell lateral raises shown in the video below but with a slight leaning from vertical position. click here to see images for better understanding. Try to lead the move with your elbow and do not throw the weights up and down
6
Rear delt machine fly
3 sets, 6 to 10 reps
Bent over DB shoulder row
3 sets, 6 to 10 reps
Supine cable reverse fly
3 sets, 6 to 10 reps
DB bent over lateral raise
3 sets, 6 to 10 reps
Face pull
3 sets, 6 to 10 reps
If you want to see how to do face pulls properly see the personal trainer tips videos below
7
Cable push down
3 sets, 6 to 10 reps
Lying one arm tricep extension
3 sets, 6 to 10 reps
Overhead tricep cable extension
3 sets, 6 to 10 reps
Narrow grip push-up
3 sets, 6 to 10 reps
Your personal trainer tips:
Bench press checklist:
In this 10 minute video learn from the legend, Jeff Cavaliere of AthleanX, how to do proper bench press
- Do it in a power rack ideally
- Make sure the bar is centered
- Your eyes should be under the bar when lying
- Elbow 75 degree from the body
- Forearm perpendicular to the flooe
- No thumb-less grip for safety
- Bar lower in your hand for best wrist position
- Bar path: comes down and forward to your chest
- feet under your knees
- IMPORTANT: Pull your shoulders down and back and raise your chest
- Tighten your abs
- If you have injured shoulders, reduce the depth and don't come down completely
Incline dumbbell press best form:
In this video you will learn how to do incline dumbbell press from Adam of MindPumpTv
- The higher your angle of incline, the more shoulder is involved
- An arch in your back is normal but don't lift your but off the bench
- Retract your shoulders back
- Kick weights back with your knees
- Go as low as you feel it in your chest and not in your shoulder or your back
How to do barbell military press:
In this video you will learn how to do barbell military press from Jeremy Ethier
- Forearm vertical to the ground
- Straight bar path
- Squeeze glutes, abs and quads to form a stable body and do not arch your back
- Do not bend your wrist and use bull dog grip
