Avoid the swarms at the gym who all flock to the bench press station on Mondays because it’s “Chest Day” – you’re smarter than that. You have “upper-body push” day, and it’s today.
Focusing on the movement, rather than the muscle groups, helps do two things – it helps you develop functional strength, and it also gives you a chance to hone in on the supporting cast of pushing movements: Your triceps, deltoids and core.
This workout is designed to build strength and endurance of strength by combining several rep ranges. Remember to adjust the weight accordingly for each set – your last two reps should be difficult, but not at the failure point. You want to be able to feel safe executing this one alone.
Bench Press: 10-rep warmup, 5×5
4 Trisets: 10 Weighted Push-Ups (use a weight plate or vest), :30 planks, modified diamond push-ups to failure
3 Supersets: Incline DB Bench Press x 8, Standing DB Overhead Press x 10
2 Trisets: Plyometric Push-Ups x 5, Isometric push-up position hold :15, triceps rope pushdown x 12
2 Supersets: Lateral DB Flys x 15; Rear Delt Flys (machine or DB) x 15