Main Focus:ChestAlso Works:TricepsFront Delts
Sets
4
Reps
6-8
Tip: Keep shoulders packed, arch slightly.
Back to Workouts
Upper Body Push
4-dayDay 1
Chest, shoulders, and triceps focused upper body day.
6
Exercises
Push
Exercises
Main Focus:ShouldersAlso Works:TricepsUpper Chest
Sets
3
Reps
8-10
Tip: Keep core tight throughout.
Main Focus:ChestAlso Works:Front Delts
Sets
3
Reps
10-12
Tip: Slight bend in elbows, feel the stretch.
Main Focus:TricepsAlso Works:ChestFront Delts
Sets
3
Reps
8-12
Tip: Lean forward slightly for chest emphasis.
Main Focus:ShouldersAlso Works:Traps
Sets
3
Reps
12-15
Tip: Control the weight, no swinging.
Main Focus:AbsAlso Works:Obliques
Sets
3
Reps
15-20
Tip: Curl down with abs, not arms.
Muscles Targeted
Primary Focus
ChestTricepsShoulders
Secondary
Front DeltsAbsUpper ChestTrapsObliques
Quick Tips
- Warm up for 5-10 minutes before starting
- Rest 60-90 seconds between sets
- Focus on form over weight
- Stay hydrated throughout