DYNAMITE Push Strength

Get ready for an explosion of strength with this push workout focused on strengthening

The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)

Are you ready ?!

We start strong with a strengthening session!⁣

In this workout, we will target specific parts of the upper body: chest, shoulder (3 bundles) & triceps oriented on strenghtening.

All exercices of this session will be in superset to optimize the results as much as possible and thus increase the intensity of the training.

This program can be done at least every 72 hours to be able to recover correclty.

Do not forget the 5 minutes of joint warm-up which will be very important to realize before this session :

1-1 Dumbbell chest fly on the floor : 15-20 reps

1-2 Standing dumbbell shoulder press : 10-15 reps

• 3 to 4 times: gradually increase the weight. 1'30'' between each set.

2-1 Incline dumbbell chest : 10-15 reps

2-2 Upright row with dumbbell : 10-15 reps

• 3 to 4 times: gradually increase the weight. 1'30'' between each set.

3-1 Wide grip push up : 8-12 reps

3-2 Close grip push up : 8-12 reps

• 3 to 4 times: gradually increase the weight. 1'30'' between each set.

* All sets are working sets, always make as many warm-up sets as needed.

• Dumbbell chest fly on the floor: 
• Incline dumbbell chest: Push up
• Close grip push up: Flat: Dumbbell flat bench press