Push Day
Share your favorite Push Day Workout
## Push Day Workout Summary
**Created by**: Eduarda Ferreira
**Date**: 6 months, 3 weeks ago
### Key Learnings
- **Exercises Included**:
- **Cable Fly**: Focus on chest contraction; keep elbows slightly bent.
- **Incline Dumbbell Press**: Target upper chest; avoid flaring elbows.
- **Overhead Press**: Engage shoulders and triceps; maintain a tight core.
- **Lateral Raises**: Control the movement; target lateral deltoids.
- **Tricep Dips**: Engage triceps and chest; keep elbows close.
- **Dumbbell Chest Press**: Focus on chest; maintain a 45-degree elbow angle.
- **Workout Guidelines**:
- Adjust weights according to fitness level.
- Perform 3-4 sets of 8-15 reps, aiming for failure rather than counting.
- Rest 30-90 seconds between sets.
- Include cool down and stretching for recovery.
- Aim for 1-2 sessions per week to allow muscle recovery.
### Progress Checklist
- [x] Defined workout routine for Push Day.
- [x] Identified key exercises and their techniques.
- [x] Established guidelines for sets, reps, and rest periods.
### Future Reference
- Maintain focus on form to prevent injuries.
- Monitor progress and adjust weights as strength increases.
- Consider adding variety to the workout to prevent plateaus.By Eduarda Ferreira