1. Incline Dumbbell Press
3 sets · 8–12 reps · 120 sec rest
Set the bench to a low incline. Keep shoulder blades stable, lower dumbbells under control, then press without bouncing.
Technique & media ↗WEEK 2 · DAY 1
Push A — Chest Priority
Week 2 · chest-priority push session.
BEFORE YOU START
Warm-up · 8–10 minutes
5 minutes easy cardio, dynamic joint movements, then 2–3 gradual warm-up sets for your first compound exercise. Warm-up sets are not working sets.
TRAINING RULE
Leave 2–3 reps in reserve
Use controlled technique. Rest 2–3 minutes on compound lifts and 60–120 seconds on isolation exercises unless your plan says otherwise.
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2. Flat Machine Chest Press
3 sets · 8–12 reps · 120 sec rest
Adjust seat so handles align with mid-chest. Keep wrists neutral and stop before shoulders roll forward.
Technique & media ↗🏋️
3. Rope Triceps Pushdown
3 sets · 10–15 reps · 60 sec rest
Pin elbows to sides, extend fully without snapping joints, and control the return.
Technique & media ↗