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.
Incline Chest Press (Machine)
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 Chest Press (Machine)
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.
Chest Fly (Machine)
Chest Fly (Machine)
Seated Shoulder Press (Machine)
Keep your abs engaged for stability, and press the dumbbells up and in. Lower the weights until your elbows are slightly below shoulder level.
Seated Shoulder Press (Machine)
Keep your abs engaged for stability, and press the dumbbells up and in. Lower the weights until your elbows are slightly below shoulder level.
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.
Overhead Triceps Extension (Cable)
