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Bench Strength & Mobility Foundation →

Bench Press & Push Basics

Build your chest and tricep foundation with controlled, form-focused push-ups and bench dips. Take your time, move with intention, and set the tone for the next 28 days!

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Roll

2 sets × 20s, 20s

3

Push-Up (Incline)

2 sets × 8 reps, 8 reps

Main Workout

1

Push-Up

3 sets × 8 reps, 8 reps, 8 reps

2

Dip - Bench

3 sets × 8 reps, 8 reps, 8 reps

3

Push-Up (Incline)

2 sets × 10 reps, 10 reps

4

Push-Up (Close-Grip) - Dumbbell

2 sets × 10 reps, 10 reps

Cool Down

1

Chest Stretch

1 set × 30s

2

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

3

Child's Pose

1 set × 40s

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