Push

Wrist Prep Sequence

1-3 sets of

Wrist circles x5 each way

First knuckle push-ups x10

Fist flexions x10

Fingers towards you rocks x 10

A1: Scapular Push-Ups (PREP)

1-2 x 10 reps

Lock elbows, tuck hips and use the scapulars only. Try to maximally push tall on each rep. SQUEEZE those glutes too!

B1: Handstand Walk Push-Ups

3 x 5-10 reps

Only walk as close into the wall as comfortable and safe. Try and get a push-up after each wall walk. Keep this slow and smooth - don’t rush it.

C1: Arnold Press

3 x 8-10 reps

Rotate the dumbbells as you are pushing tall. Work to get the feeling of work into the front of the shoulders. This can be done seated or standing. I’d recommend doing a warm-up set with a lighter weight before doing the three working sets!

D1: Dumbbell bench press

3 x 10-12 reps

You know the score here, chose whichever you prefer and work to a weight that gets you close to failure in around 10-12 reps.