Start your fitness journey with this Push Workout designed to build strength and muscle definition in your chest, shoulders, and triceps. Perfect for home or gym workouts!

🔥 Warm-Up (5 min): Get the blood flowing with jogging in place, jumping jacks, or dynamic stretches.

💪 Workout Breakdown:

Incline Cable Press: 30-45° incline, retract shoulders, and engage core.
Cable Chest Fly: Keep a slight bend in elbows, squeeze chest at the peak.
Decline Fly: Lower in a wide arc, focusing on lower chest activation.
Skull Crushers: Keep elbows locked, lower bar slowly, squeeze triceps.
Cross Body Extensions: Use a cable or band, keep the elbow stationary, and extend fully.
Over/Unders: Engage core, steady arm movement, and controlled breathing.
DB Shoulder Press: Keep core tight, avoid locking elbows, lower slowly.
Lateral Raises: Lead with elbows, control the movement, avoid momentum.
🏋️‍♂️ Do this workout 2x a week for max results! Stay consistent.

Training Bench

Jake Bouge

Push Workout for Chest, Shoulders & Triceps – Strength Training for Muscle Growth

Strength

Power

Sculpt