Push Day Workout

What It Is & Mechanics

Biases the sternal-costal fibers of the pectoralis major through pure transverse-plane horizontal shoulder adduction. Sharing the identical primary horizontal shoulder adduction movement pattern with flat barbell bench press and machine chest press, it provides isolated continuous tension across both full stretch and peak adduction without triceps fatigue.

Key Execution Cues

• ✓Set seat height so handles align directly across mid-chest
• ✓Hold a 1-second deadstop pause in the fully lengthened stretch to eliminate elastic recoil
• ✓Maintain a slight, fixed elbow bend and drive inner biceps toward the sternum
• ✓Keep scapulae depressed and pinned firmly against the back pad throughout

What It Is & Mechanics

Biases the clavicular head (upper chest) via shoulder flexion combined with horizontal adduction, allowing heavy progressive overload and a natural converging pressing path.

Key Execution Cues

• ✓Set bench incline between 25° and 35° to bias clavicular fibers over anterior deltoids
• ✓Tuck elbows 30-45° relative to the torso within the scapular plane
• ✓Lower under 2-3s control until dumbbells touch outside the upper chest for a deep stretch
• ✓Press up and slightly inward in a smooth arc without banging weights together

What It Is & Mechanics

Targets the lower costal fibers of the pectoralis major through declining horizontal adduction, capitalizing on continuous cable tension and peak contraction at bottom squeeze.

Key Execution Cues

• ✓Position pulleys above shoulder height with a stable, staggered stance
• ✓Drive hands and elbows downward toward hip pockets rather than pushing forward
• ✓Maintain a slight, fixed elbow bend throughout to eliminate triceps involvement
• ✓Pause and squeeze hard for 1 full second at the bottom crossover

What It Is & Mechanics

Isolates the lateral deltoid through humeral abduction in the scapular plane, creating direct shoulder width and capping 3D delt aesthetics.

Key Execution Cues

• ✓Raise arms 20-30° forward in the scapular plane, not directly out to the sides
• ✓Lead outward with the elbows; think of pushing knuckles toward opposite walls
• ✓Perform seated to eliminate spinal sway and hip momentum
• ✓If using cables, set pulley at knee/wrist height with wrist cuffs for continuous tension

What It Is & Mechanics

Heavy compound overhead pressing pattern driving maximum motor unit recruitment across the anterior deltoids, clavicular chest, and triceps with high axial stability.

Key Execution Cues

• ✓Set back pad to 75-85° rather than a rigid 90° for optimal glenohumeral mechanics
• ✓Keep elbows tucked 30-45° forward in the scapular plane instead of flared wide
• ✓Lower dumbbells under control to ear/chin level for a genuine bottom stretch
• ✓Drive smoothly overhead without arching the lower back or lifting hips off the seat

What It Is & Mechanics

Isolates the lateral and medial heads of the triceps brachii through pure elbow extension, loading the muscle heavily in the shortened-to-mid range with zero shoulder fatigue.

Key Execution Cues

• ✓Pin upper arms tightly against ribcage and lock elbows in place throughout
• ✓Extend arms fully downward and lock out with a 1-second contraction pause
• ✓Resist the eccentric under control, letting forearms rise to 90° or higher
• ✓Pick straight bar, rope, or single-handle attachment based on joint comfort

What It Is & Mechanics

Places the long head of the triceps under significant stretch across the glenohumeral joint, triggering stretch-mediated hypertrophy superior to neutral pressing.

Key Execution Cues

• ✓Keep upper arms elevated beside or slightly ahead of ears with elbows pointing forward
• ✓Set cable pulley at hip/chest height and lean torso forward 20-30°
• ✓Lower rope behind neck until forearms deeply contact biceps for a full stretch
• ✓Pivot strictly at the elbow joint without swinging shoulders or flaring elbows outward