Put Forth Effort

Building pressing strength through volume and discipline.

Today’s session focused on upper-body pressing with an emphasis on chest development, shoulder stability, and core control. The workout combined dumbbell work, machine work, and heavy barbell pressing to build both strength and muscular endurance.

Consistent pressing volume helps develop upper-body strength while reinforcing proper movement patterns and stability.

Cardio Preparation

Treadmill Walk — 12 minutes

Post Workout Cardio

StairMaster — 20 minutes

The goal was to elevate heart rate, prepare the body for lifting, and finish the session with conditioning.

Core Activation (3 Rounds)

12 Hanging Knee Raises

12 Hanging Leg Raises

12 Back Extensions

12 Plate Side Bends @ 45 lbs

12 Hanging Knee Raises

Training the core early reinforces stability and control during pressing movements.

Shoulder Activation

Dumbbell Lateral Raises

3 × 12 @ 15 lbs

Dumbbell Rear Delt Flyes

3 × 12 @ 15 lbs

These movements help activate the shoulders and support healthy pressing mechanics.

Chest Volume Block

Incline Dumbbell Bench Press

12 @ 50 lbs

12 @ 60

12 @ 70

Smith Machine Incline Bench Press

12 @ 135 lbs

10 @ 155

10 @ 185

Cable Flys

20 @ 20 lbs

12 @ 30

12 @ 35

12 @ 40

Pec Fly Machine

12 @ 130 lbs

12 @ 145

12 @ 160

These movements target the chest from multiple angles to increase overall muscle activation and endurance.

Strength Block: Barbell Bench Press

Barbell Bench Press

12 @ 135 lbs

10 @ 155

8 @ 185

8 @ 225

4 @ 255

2 @ 275

1 @ 295

8 @ 225

The focus during these sets was controlled reps and progressive loading to improve pressing strength.

Conditioning and Secondary Pressing

Air Squats

7 × 10

Incline Barbell Bench Press

12 @ 135 lbs

10 @ 155

8 @ 185

Close Grip Incline Dumbbell Press

3 × 20 @ 20 lbs

These movements finish the workout with additional volume and conditioning.

Training Takeaway

Strength is built through consistent effort and disciplined training. Pressing movements like bench and incline presses develop the chest, shoulders, and triceps while reinforcing upper-body strength.

Each workout is an opportunity to improve technique and build long-term progress.

Put Forth Effort.