Week 1 - Foundation Block

Push (Hypertrophy Focus)

Chest, shoulders, and triceps volume with higher reps and precise positioning to maximize tension.

Session at a Glance

7 pushing moves to load pecs, delts, and triceps with controlled range of motion.
Stay disciplined with pauses and partial ranges where noted to keep tension high.
Rotate to the suggested alternatives when you need a different angle or setup.

Add lighter ramp sets before barbell and machine presses to groove the motion.
Rest 3-5 minutes on the bench press, then trim rest to 1-2 minutes for isolation work.

Exercise 1

Watch demo

Set a comfortable arch, pause briefly on the chest, and drive the bar up explosively.

Exercise 2

Watch demo

Lower until elbows pass 90 degrees, keep tension on the delts, and press smoothly without bouncing.

Exercise 3

Watch demo

Stay in the lower half of the motion and chase a deep pec stretch every rep.

Exercise 4

Watch demo

Lead with the elbow and squeeze the lateral delt to move the handle.

Exercise 5

Watch demo

Pause up to a second in the stretched position to load the long head each rep.

Exercise 6

Watch demo

Perform upright or hinged; whichever lets you push your shoulder behind your torso at full lockout.

Exercise 7

Watch demo

Let the low back round as you curl the lower body up and stop once you hit the prescribed RPE.