push day with me
Push day at the gym is when you focus on exercises that work on the muscles used for pushing movements, mainly your chest, shoulders and triceps. Common exercises include bench press, shoulder press, push ups, tricep dips etc. these workouts help build upper body strength and muscle definition by targeting the front of your body. the idea is to use movements where you push the biggest weight away from your body, ether with free weights, machines or your own body weight
chest press
1.Adjust the seat so the handles are level with your mid-chest.
2.Sit tall with your back flat against the pad and feet flat on the floor.
3.Grip the handles with palms facing forward.
4.Push the handles forward until your arms are almost straight (don’t lock elbows).
5.Slowly return to the start position, feeling the stretch in your chest.
Tip: Keep your shoulders down and back throughout the movement.
dumbell shoulder press
1.Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
2.Palms face forward, elbows slightly below shoulder level.
3.Press the dumbbells straight up until your arms are almost fully extended.
4.Lower slowly back to the starting position.
Tip: Keep your core tight and avoid arching your lower back.
smith machine chest press
1.Set the bar to just below chin level when seated.
2.Sit upright with your back against the pad, bar aligned with the top of your shoulders.
3.Grip the bar slightly wider than shoulder-width.
4.Press the bar upward until your arms are nearly straight.
5.Lower the bar slowly to shoulder height.
Tip: Keep your elbows slightly in front of your shoulders to protect the joints.
chest flys - machine
1.Adjust the seat so the handles are in line with your chest.
2.Sit back with feet flat and grip the handles, elbows slightly bent.
3.Bring the handles together in front of you, squeezing your chest at the top.
4.Slowly return to the starting position with control.
Tip: Avoid letting the weights pull your arms too far back — control the range.
cable tricep extension
1.Attach a straight bar or rope to a high cable pulley.
2.Stand tall, grip the bar/rope with palms facing down (or neutral if using a rope).
3.Keep elbows close to your body and push the handle down until your arms are straight.
4.Slowly let the bar/rope rise back to the start position.
Tip: Only your forearms should move — keep upper arms still.
single arm cable shoulder extension
1.Attach a single handle to a high cable pulley.
2.Stand facing the machine, holding the handle with one hand.
3.With a slight bend in your elbow, pull the handle straight down and back until your arm is in line with your body.
4.Slowly return to the start position under control.
Tip: Focus on squeezing your rear shoulder and lats at the bottom of the movement.