This workout targets your chest, shoulders, and triceps with a combination of compound and isolation exercises. It can be performed as a standalone push workout or integrated into your existing training split.
We’ll start with a brief 5-minute general warm-up on a treadmill or stair master, followed by dynamic stretches like arm swings and cable external rotations.
Our first exercise is the close-grip barbell incline bench press. We’ll use an undulating set pattern: 3 sets of 8, 5, and 15 reps. The first set helps establish proper form, the second set focuses on strength with heavier weight, and the third set emphasizes a muscle pump with lighter weight and higher reps. Ensure adequate rest (3-4 minutes) between the heavier sets. Focus on bringing the bar down to the highest point of contact on your upper chest and pressing either straight up or slightly back. Maintain a slight tuck during the negative and flare your elbows as you push.
Next, we’ll perform 3 sets of 10-12 reps on the machine shoulder press. This exercise provides additional shoulder volume without excessive fatigue. Ensure your arms break parallel to the floor, and consider a thumbless grip for enhanced mind-muscle connection. Maintain constant tension, stopping just short of lockout at the top.
Now, we’ll move on to the triceps with 3 sets of 6-8 reps of floor reset skull crushers. This strength-focused movement allows for heavier weight and progressive overload. Lift the weight to full elbow extension, control the negative halfway down, and then let the weight drop to the floor. Reset and repeat. Track your weight and reps to ensure consistent progress.
The next exercise is the bent-over cable pec fly. Perform 3 sets of 10-12 reps. Bend forward at the hips and maintain a straight downward fly motion, targeting all regions of the pecs. This variation offers greater stability compared to the traditional standing cable fly.
To target the side delts, we’ll use machine lateral raises with a unique rep scheme: 3 sets of 20 reps, split into 5 slow eccentric reps (5-second lowering phase) and 15 constant tension reps (1-second up, 1-second down). This combination enhances mind-muscle connection and promotes hypertrophy.
We’ll then perform 2 sets of 15-20 reps of plate front raises, focusing on the middle deltoid heads. Internally rotate your shoulders as you lift the plate to emphasize these often-underdeveloped muscles. If you experience shoulder pain, substitute with dumbbell Y raises.
Finally, we’ll finish with one all-out set of diamond push-ups to failure. This challenging exercise emphasizes the triceps and provides a final, intense burn. Control the tempo and maintain proper form throughout the set.
