6
6
PUSH DAY
EXERCISES
ARM WORKOUT
Push Workout
What Is A Push
Workout?
A push workout targets
the chest, shoulders
and triceps.
Push Workout
What Are The Benefits
Of Chest, Shoulder and
Tricep Workouts?
You’ll gain strength in
large muscles in your
upper body.
Push Workout
1
NARROW
CHEST
PRESS
Targets:
Chest, shoulders, triceps, upper back, mid-
back, abs and core.
2
ROTATIONAL
CHEST FLY
Targets:
Chest muscles,
both the larger pectoralis major and the smaller pectoralis minor.
3
OVERHEAD
PRESS
Targets:
Both the
anterior and lateral
heads of the deltoid.
4
RAINBOW
FRONT
RAISE
Targets:
Anterior and
lateral deltoids (shoulders), upper back (traps), arms,
abs and core.
5
STRAIGHT
ARM PRESS
BACK
Targets:
The back of the
arms including the triceps,
lats, rear deltoids,
rhomboids and traps.
6
SKULL
CRUSHERS
Targets:
Triceps and
core.
1. Narrow Chest Press 2. Rotational Chest Fly 3. Overhead Press 4. Rainbow Front Raise 5. Press Backs 6. Skull Crushers
DO IT:
40 secs work, 20 secs rest.
SCREENSHOT WORKOUT
Full Workout
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FULL Workout
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Full Workout
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