Start at the lower end of the rep range with clean technique.
Chest Strength
Presses, incline variations, and triceps work to improve pushing strength without neglecting shoulder health.
Workout details
Perform every block with control.
All estimates are general. Adjust load, range of motion, and pace to your experience. Stop if you feel sharp pain, dizziness, or unusual symptoms.
| # | Block | Exercise | Sets | Reps / time | Rest | Tempo | RPE |
|---|---|---|---|---|---|---|---|
| 01 | Strength |  Dumbbell Bench PressChestStop about two repetitions before failure. |
4 | 6-8 | 120 sec | 3-1-1 | 7–8 |
| 02 | Hypertrophy | Incline Dumbbell PressChest Keep your shoulder blades stable. |
3 | 8-12 | 90 sec | 3-1-1 | 7–8 |
| 03 | Volume |  Standard Push-UpChestStop when technique begins to break down. |
3 | Technical AMRAP | 75 sec | 2-1-1 | 8 |
| 04 | Accessory Work | Overhead Triceps ExtensionTriceps Keep your elbows pointing forward. |
3 | 12-15 | 60 sec | 2-1-2 | 7–8 |
Progression
Progress without skipping the fundamentals.
Add reps before increasing the load.
Increase the load only when every set remains controlled.
Reduce volume or intensity if sleep, pain, or performance gets worse.
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