Rob Lipsett walks through a five-exercise push day: flat dumbbell press (his 9-rep PR at 50 kg), standing overhead press, plate-loaded machine press, lateral raises, and tricep pushdowns. He mixes dumbbells, barbells, and machines in one session for complete upper-body activation.
Come here to killer push day with me as a new dad with a busy schedule. This one's quick, effective, and intense, so let's get into it. Starting off with the flat dumbbell press, which is my main pushing movement at the moment. Set a rep PR. I got 9 reps with 50 kgs here, so very happy with that. After that, went into some standing overhead press, which is a movement I'm a big fan of. I equate it to the squat of the upper body as it hits so many muscle groups. This isn't a strict rule, but when it comes to my compound movements, I do like having a mix of dumbbell, barbell, and machine in the one workout. So for exercise 3, I went on to the plate-loaded machine press. After that, I tied on two isolation movements: lateral raises to fry the delts, and then tricep pushdowns with the Vulcan Grip attachment, which had me leaving the gym with a nasty pump. If you like this style of training, you're gonna like this page. I've been training this way for over a decade, and I still look forward to my workouts. See you in the next one.
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