Push Day
Body Heatmap
Target Muscles
Bench Press (Barbell)
Control the movement and pause briefly at the bottom position before pressing.
Bench Press (Barbell)
Control the movement and pause briefly at the bottom position before pressing.
Shoulder Press (Dumbbell)
Keep your abs engaged for stability, and press the dumbbells up and in. Lower the weights until your elbows are slightly below shoulder level.
Shoulder Press (Dumbbell)
Keep your abs engaged for stability, and press the dumbbells up and in. Lower the weights until your elbows are slightly below shoulder level.
Incline Bench Press (Dumbbell)
Keep your back pressed against the bench and feet planted. Lower the dumbbells slowly until they’re just above your chest, then press them up while maintaining control.
Incline Bench Press (Dumbbell)
Keep your back pressed against the bench and feet planted. Lower the dumbbells slowly until they’re just above your chest, then press them up while maintaining control.
Lateral Raise (Dumbbell)
Slowly raise the weights to your sides and lower them with an even tempo to keep tension on your shoulders.
Lateral Raise (Dumbbell)
Slowly raise the weights to your sides and lower them with an even tempo to keep tension on your shoulders.
Triceps Pushdown
Fully extend your arms and control the movement as you bend your elbows to keep tension on your triceps.
Triceps Pushdown
Fully extend your arms and control the movement as you bend your elbows to keep tension on your triceps.
Chest Press (Machine)
Chest Press (Machine)
Standing Cable Fly
Standing Cable Fly
Low Cable Fly Crossovers
Low Cable Fly Crossovers
Cable Middle Fly
Cable Middle Fly
Deadlift (Smith Machine)
