Kick off the Gainzbook Strength Building Program with a push session designed to build strength, muscle, and pressing power across your chest, shoulders, and triceps.
By Gainzbook TeamUpdated 1 min read
This Week 1 Push session gives you 18 working sets covering the three major push muscle groups:
Chest: Incline pressing and dips
Shoulders: Military pressing and lateral raises
Triceps: Pressing, dips, skull crushers and pressdowns
The relatively high 12-rep target gives you plenty of training volume while the 2 RIR target keeps fatigue manageable, setting you up for the remaining workouts in the Gainzbook Power Building Program.
Ready to start? Add the workout to Gainzbook, track your sets and weights, and see how your strength progresses throughout the program.
Start the workout with your main compound pressing movement.
Choose either an incline barbell press if you want to place more emphasis on your upper chest, or a military press if shoulder strength is your priority.
Keep your reps controlled and choose a weight that allows you to finish each set with around two good reps still available.
Your second pressing movement increases the overall volume for your chest and shoulders while allowing each arm to work independently.
Dumbbells also give you a greater range of motion and can help address strength imbalances between sides.
Now it's time to isolate the shoulders.
Lateral raises target the side delts and are an important part of building broader, stronger shoulders. Keep the weight controlled and avoid using momentum to swing the dumbbells upwards.
Focus on maintaining tension throughout the movement.
Dips are an excellent compound movement for developing the chest and triceps.
Keep your torso slightly forward to place more emphasis on the chest, or remain more upright to increase the involvement of your triceps.
If bodyweight dips are too difficult, use an assisted dip machine or resistance band. If they're too easy, gradually add weight.
After the main pressing work, skull crushers provide direct tricep training.
Keep your upper arms relatively fixed and concentrate on bending and extending at the elbow. Control the weight throughout the movement rather than rushing the reps.
Finish the session with tricep pressdowns.
This is your final opportunity to add some focused tricep volume without placing too much additional fatigue on your chest or shoulders.
Control the return portion of every rep and fully contract your triceps at the bottom.
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