Week 2 - Strength Progression

Push (Hypertrophy Focus)

Bring Week 2 push intensity up with paused presses, myo-rep laterals, and elbow-friendly triceps finishers.

Session at a Glance

7 push slots covering chest, shoulders, triceps, and abs with last-set failure targets.
Myo-rep flyes and kickbacks keep the pump high while limiting junk volume.
Substitutions cover machines, cables, and dumbbells so you can keep moving.

Use 2-4 feeder sets on the bench press and 2-3 on the shoulder press before working weight.
Isolation moves need just 1-2 light rehearsals before you go all-in.
Rest 3-5 minutes on the bench, 2-3 on presses, and 1-2 minutes elsewhere.

Exercise 1

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Hold a comfortable arch, pause on the chest for a beat, then drive up with power each rep.

Exercise 2

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Lower until elbows break 90 degrees, stay smooth, and keep a mind-muscle connection with your delts.

Exercise 3

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Stay in the bottom half of the range to keep tension locked on the pecs and feel the deep stretch each rep.

Exercise 4

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Run this as a myo-rep cluster: hit the activation set, pause briefly, then grind out mini clusters while the delt burns.

Exercise 5

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Optionally pause 0.5-1 second in the stretch position to load the long head before driving back up.

Exercise 6

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Choose the upright or bent-over variation that lets you lock the shoulder behind your torso for a hard triceps squeeze.

Exercise 7

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Let the lower back round as you curl the legs up and take as many controlled reps as needed to reach RPE 10.