This video features progressive, strength-based exercises targeting the primary pushing muscles of the upper body, including the chest and triceps.
The session emphasises controlled loading, joint alignment, and shoulder stability to support safe and effective pressing mechanics for daily activities, training, and rehabilitation.
Designed to build foundational upper body strength while supporting shoulder and elbow health, this session is suitable for individuals engaging in both pre-habilitation and rehabilitation-focused movement programs.

WARM UP

DOWEL MOBILITY- EXPLORE 1 SET OF 10 REPS FOR ALL VARIATIONS OF RANGE IN MOTION

HAND RELEASE WALL PUSH UP- 1 SET OF 10 REPS

WORKOUT: USE A WEIGHT THAT FEELS COMFORTABLE TO MOVE THROUGH OUT ALL WORKING SETS AND REPS = 55-70% MAX 1RM

INCLINE BENCH PRESS: 4 SETS 8-12 REPS

SEATED CHEST PRESS: 4 SETS 8-12 REPS

CABLE PEC DECK (PEC FLY): 4 SETS 8-12 REPS

DIPS: 4 SETS 8-12 REPS

BENCH PRESS: 4 SETS 8-12 REPS

ROPE TRICEP EXTENSION: 4 SETS 8-12 REPS

BENT OVER ELBOW EXTENSION SINGLE ARM: 4 SETS 8-12 REPS

BOD WEIGHT DIPS PUSH UPS