W1/D5: UPPER BODY (PUSH) HOME

Today we are PUSHING those muscles. Get it? Because it’s push day?? But truly… I have been spending time in our community chat lately and it just lights me up. Watching you create new routines, build little rituals that make you feel good, prioritize your mental and physical health, and actually commit to yourselves is the coolest thing ever. This is exactly why we do this. You are moving through goal post isolated hold shoulder presses into goal post openers into goal post pulses. I started with 20s for the presses and quickly dropped to 5s for the openers and pulses. You absolutely can stay with the same weight the entire time, but my shoulders needed that drop to really feel the burn and get that deep controlled Pilates style activation. Do not be afraid to adjust. The goal is tension and control!! For shoulder presses Keep your ribs down and core braced so you are not flaring through your low back Think press up and slightly back, not forward At the top, biceps by ears Control the lower. Do not just drop the weight For goal post openers Keep elbows lifted in line with shoulders Squeeze shoulder blades gently as you open Move slow. Feel the back of the shoulders working!! For goal post pulses Tiny range Constant tension Shoulders down away from ears It should burn. Stay in it. For cable chest or shoulder work Set your stance first. Soft knees. Core tight Move through full range Do not let the weight stack slam Think control both directions On push day we are training chest, shoulders, and triceps. That means we are pressing, extending, and controlling. Do not rush your reps. Push days are about stability and strength. Own the weight. Control the tempo. Let it burn. Just know we are always here for you. If you need anything at all, DM us in the app or on social!! Now go finish strong and do not forget to rate and review your workout when you wrap up today 💕