This push workout is part of my push-pull-legs program. I begin with direct neck training, using a neck harness. This isolates the neck muscles, forcing them to do all the work. I usually do 20 reps for my first set.
I typically perform two or three sets with the neck harness before moving on to the bench press. This serves as a good warm-up for the heavier lifts to come. Remember to stretch and warm up properly, including head rotations, before any neck training.
After neck work, the first exercise is barbell bench press. I aim for three sets of four reps at 85% of my one-rep max. I’ll calculate that weight and then do three or four warm-up sets, pyramiding up to the working weight.
Treat warm-up sets as seriously as working sets. Use the same technique, positioning, and explosive power off the chest. This neurologically prepares you for the heavier lifts.
Let’s discuss the gear I use for bench pressing. The goal is to minimize force transfer loss from the ground to the bar. I use powerlifting shoes with a raised heel for a stable base of support and to facilitate leg drive.
A weightlifting belt increases intra-abdominal pressure, creating a rigid core and providing something to brace against. Wrist wraps prevent wrist movement, enhancing stability and force transfer, especially under heavy loads.
While this gear is not mandatory, it can offer a performance and safety edge. After warming up, I begin the working sets with the calculated weight.
Following bench press, I move on to seated dumbbell shoulder press. To conserve energy, I position the bench close to the dumbbells, eliminating unnecessary farmer’s walks.
For weighted dips, focus on form and controlled reps, aiming for about three reps shy of failure. To target the pecs, use a moderate grip, tuck your elbows at a 45-degree angle, and lean your torso forward about 15 degrees.
Low to high cable flyes effectively target the pecs by incorporating shoulder flexion, internal rotation, and transverse adduction. Focus on bringing the cables together, rather than simply lifting them upwards.
For dumbbell lateral raises, I maintain constant tension by stopping the movement three-quarters of the way down before raising the dumbbells again. This provides a novel way to apply progressive overload.
Dumbbell lying lateral skull crushers are another exercise where constant tension is beneficial. Keep your elbows slightly back and avoid fully locking out at the top.
I usually finish with ab wheel rollouts, but I sometimes substitute decline ab med ball crunch throws to reduce lower back pressure. This completes the push workout.
This program is structured in two blocks, each with different focuses and detailed coaching notes. The full 16-week push-pull-legs program is available on my website.
