Push Day
Body Heatmap
Target Muscles
Bench Press (Smith Machine)
Control the movement and pause briefly at the bottom position before pressing.
Bench Press (Smith Machine)
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.
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)
