Push Day Workout (Chest & Triceps)
Push Day Routine
Cable Fly
How to Do: Stand in the center of a cable machine, hold the handles wi
### Push Day Routine
1. **Cable Fly**
**How to Do**: Stand in the center of a cable machine, hold the handles with arms open wide, then bring them together in front of your chest.
**Watch Out For**: Keep a slight bend in your elbows; don’t overstretch.
**Feel**: Focus on your chest contracting.
[Video](https://www.youtube.com/shorts/tGXIQR89-JE)
2. **Incline Dumbbell Press**
**How to Do**: Set a bench to an incline, hold dumbbells at shoulder height, press them upward until your arms are fully extended.
**Watch Out For**: Ensure your elbows don’t flare out too much.
**Feel**: Focus on your upper chest.
[Video](https://www.youtube.com/shorts/Gruq177Psnk)
3. **Overhead Press**
**How to Do**: Stand with a barbell or dumbbells at shoulder height, press them overhead until your arms are fully extended.
**Watch Out For**: Keep your core tight and avoid leaning back.
**Feel**: Engage your shoulders and triceps.
[Video](https://www.youtube.com/shorts/zSU7T1zZagQ)
4. **Lateral Raises**
**How to Do**: Stand with dumbbells at your sides, lift them out to the sides until they reach shoulder height.
**Watch Out For**: Don’t swing; keep the movement controlled.
**Feel**: Focus on your lateral deltoids.
[Video](https://www.youtube.com/shorts/JIhbYYA1Q90)
5. **Tricep Dips**
**How to Do**: Use parallel bars or a sturdy bench, lower your body until your elbows are at 90 degrees, then push back up.
**Watch Out For**: Keep elbows close to your body.
**Feel**: Engage your triceps and chest.
[Video](https://www.youtube.com/shorts/9llvBAV4RHI)
6. **Dumbbell Chest Press**
**How to Do**: Lie on a bench holding dumbbells at chest level, press them upward until arms are extended. Keep your elbows at a 45-degree angle to your body, not flaring out too much.
**Watch Out For**: Ensure your wrists are straight and not bending excessively.
**Feel**: Focus on your chest.
[Video](https://www.youtube.com/shorts/SidmT09GXz8)
- Adjust weights according to your level.
- Shoot for 8-15 good reps per set, but instead of counting reps, go to failure.
- Perform 3-4 sets per exercise.
- Rest 30-90 seconds between sets.
- Finish with a cool down and stretching to promote recovery and flexibility.
- Aim to execute this workout 1-2 times per week. This allows your muscles to recover while still making gains.Eduarda Ferreira designed a "Push Day" workout to target the chest, shoulders, and triceps. The routine kicks off with **Cable Fly** to engage the chest, followed by the **Incline Dumbbell Press** for the upper chest. Next, the **Overhead Press** strengthens the shoulders and triceps, which are further targeted with **Lateral Raises**. **Tricep Dips** and **Push-Ups** round out the session, ensuring a comprehensive **Chest Workout**, **Shoulder Workout**, and **Tricep Workout**. Each exercise emphasizes proper form and muscle engagement for effective training.By Eduarda Ferreira