PUSH DAY WORKOUT

Key points

• Incorporate a slight natural arch in the back to stabilize the shoulders and optimize leg drive
• Lower the barbell under control to the mid-chest while inhaling
• Drive the bar upward forcefully along the natural pressing path while exhaling

Common mistakes

Bouncing the barbell violently off the sternum or letting the shoulders roll forward off the bench.

Key points

• Set the bench at a moderate incline to isolate the upper pectorals
• Inhale as you lower the bar under control toward the upper chest
• Press up smoothly over the shoulders without locking out the elbows abruptly

Common mistakes

Setting the bench angle too steep, shifting the primary workload onto the anterior deltoids.

Key points

• Keep the core braced and the spine firmly supported against the back pad
• Press dumbbells upward in a slight arc until arms are extended overhead
• Lower the weights slowly under control without collapsing the elbows forward

Common mistakes

Arching the lower back excessively or clanging the dumbbells together at the top of the rep.

Key points

• Use a lighter pair of dumbbells to ensure strict muscular tension without swinging
• Keep palms facing the floor and maintain a slight bend in the elbows throughout
• Raise arms smoothly to shoulder height in the frontal plane, lower, then raise laterally

Common mistakes

Using body momentum or swinging the torso back and forth to lift the dumbbells.

Key points

• Grip the dumbbell securely overhead and lower it behind the neck until it reaches the upper back
• Keep elbows pointing straight forward rather than flaring out wide to the sides
• Contract the triceps fully to extend the forearms vertically back to lockout

Common mistakes

Flaring elbows excessively outward or letting the head jut forward under the weight.

Key points

• Set the cable pulley slightly above head height with a rope attachment
• Grip the rope with thumbs pointing toward the rear and hands close together
• Pull the rope handles back toward the sides of the face, driving elbows high and wide

Common mistakes

Leaning back excessively to heave the weight instead of isolating the posterior deltoids and external rotators.

Key points

• Hinge forward slightly at the hips and pin elbows firmly to the sides of the ribcage
• Keep the upper arms completely stationary so movement occurs only below the elbows
• Push down and spread the rope ends apart at full extension, contracting the triceps hard

Common mistakes

Letting elbows drift forward and backward or using torso momentum to push the cable down.

Key points

• Maintain a straight rigid plank line from head to heels throughout every repetition
• Inhale and lower the chest under control until it hovers just above the floor
• Exhale and press the floor away firmly to return to full arm extension

Common mistakes

Allowing the hips to sag or pike, or cutting depth short.