Is it Push Day again already?
Then it’s time to unleash this triceps and chest super set! This time we’ve combined eight traditional upper body exercises into one challenging superset that is guaranteed to help you maximize results while hitting your chest, arms, abs and obliques. Follow each focus point carefully, carrying it on throughout all of your workouts.
Pointers:
- BRACE YOUR SPINE (NECK, THORACIC AND PELVIC REGIONS) AT THE START OF EVERY MOVEMENT. DO NOT ALLOW YOUR BACK TO CURVE WHEN PUSHING HEAVY WEIGHT.
- SQUEEZE THE MUSCLE AT THE TOP OF EVERY CONTRACTION.
- COUNT 3 SECONDS ON EVERY ECCENTRIC CONTRACTION.
- MAKE SURE TO TIME YOUR REST INTERVALS!
10 mins Dynamic Stretch + Foam Roll
(a) Seated Chest Press *
(b) Plank with Should Tap
3 x 10
(a) Tricep Extension *
(b) Around the World *
3 x 10
(a) Deficit Push-Up *
(c) Tricep Dips *
3 x 10
(a) Decline Bench Ab Curl
(b) Decline Bench Oblique Twist
3 x 10
30 mins Incline Walk
Rest Time Between Sets: 30-45 seconds
Exercises marked with * are posted below.
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