Pulkit — Workout Log · Push Day · 13 June 2026

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Intermediate lifter — standards apply. You've been training for over a year and patterns are established. At this level, the focus shifts from "just doing the movement" to precision — the right angle, the right muscle being loaded, time under tension, and full ROM. The cues in this tracker are specific to your session today and where you need to be by next week.

Today's Target Muscles — Push Day

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Upper Pectoralis Major

Primary — Incline Press + Cable Fly

Clavicular head · most undertrained part of chest

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Sternal Pectoralis

Secondary — Cable Fly

Adduction movement · mid-chest squeeze

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Triceps Brachii

Primary — Pushdown + Press lockout

Lateral head (pushdown) · Long head (skull crusher)

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Anterior Deltoid

Secondary — Incline Press

Front shoulder · should be supporting, not leading

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Serratus Anterior

Stabiliser — Fly movements

Scapular stability throughout arc

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Core

Stabiliser — All pressing

Brace throughout — especially on pushdown

Session Log · 13 June

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Warm-up

Light shoulder mobility + arm circles + chest opener before pressing. Non-negotiable before incline press — cold shoulders under load is a rotator cuff risk. Keep doing this every session.

✓ Done

Incline Dumbbell Press

4 sets · 10–12 kg each · ✓ Went to failure · Angle unknown (30° vs 45° — clarify)

Upper Chest · Primary ▾

Primary: Upper Pec (Clavicular Head) Anterior Deltoid Secondary: Triceps Serratus Anterior Core (stabiliser)

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Pulkit's log: Set 1 — 10 kg each (warm-up weight). Sets 2, 3, 4 — 12 kg each. "Went until failure but don't get the dumbbell full down." Went to failure ✓ — great. The dumbbell not reaching full depth is the key form issue to fix.

Sets logged — Time Method in use

Set	Weight	Reps (approx)	Est. Time	Status
1	10 kg each	12–14	~50–60s	Warm-up weight — optimal for activation
2	12 kg each	10–12	~45–55s	Good — working weight
3	12 kg each	9–11	~42–50s	Good — in optimal zone
4	12 kg each	7–9	~38–45s	✓ Failure reached — increase to 12.5–14 kg next

⚠ Times are estimated from rep cadence. Confirm with watch. Last set went to failure — that is exactly what the protocol requires on the final set.

Under 40s

Too Heavy

↓ Reduce weight

40–60s

Optimal ✓

Keep weight

Over 60s

Too Light

↑ Increase weight

📐

Incline angle — clarification needed. Coach couldn't confirm from the video whether the bench is at 30° or 45°. This matters significantly for chest targeting. 30° = more upper chest activation, less anterior deltoid involvement. 45° is acceptable but beyond 45°, the front shoulder starts dominating and the chest loses the tension. Research consensus: 30° is optimal for upper pec development. If your bench is at 45°, drop it one notch toward 30°. You should feel the work in your clavicle area, not the front of your shoulder.

Form Analysis — Coach + Research Observations

Full Depth (Bottom Position)

Not lowering the dumbbells to full stretch. The dumbbell should descend until your upper arm is roughly parallel to the floor and you feel a deep stretch in the chest. Stopping short means less time under stretch = less muscle stimulus.

Top Path — "A" Shape Arc

Coach cue: when pressing up, imagine drawing the letter "A" — the dumbbells come up and in, almost touching at the top. This creates the adduction movement that squeezes the upper chest. Pressing straight up like a barbell removes this benefit.

Went to Failure ✓

First session going to failure on this exercise. This is the most important adaptation signal. The muscle only grows when it's challenged to its limit — last set should always hit true failure.

Weight Progression

Started at 10 kg (warm-up), moved to 12 kg (working sets). This is correct. Since you hit failure at 12 kg set 4 — next session try 12.5–14 kg for sets 2, 3, 4. If you clear 60s, go to 14 kg. If under 40s, stay at 12 kg.

Elbow Angle

Elbows should flare at approximately 45–75° from the torso (not fully out to the sides like a bird). This protects the shoulder joint and keeps tension on the pectorals. Full flare to 90° shifts load to the AC joint.

Scapular Retraction

Before each set — pull your shoulder blades together and "push your chest through the bench." This sets the scapula and reduces shoulder impingement risk. Shoulders should stay down and back throughout the press.

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Coach Manmeet: "Incline press went to failure — that is a big step forward and exactly what the protocol requires. Now fix two things: one, get the dumbbell all the way down until you feel that chest stretch at the bottom. Two, press up in an 'A' shape — the dumbbells should converge as they rise, not go straight up. Those two fixes will double your chest activation on this exercise. And confirm the bench angle — if it looks and feels like your front shoulder is working harder than your chest, drop the angle to 30°."

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Science: Research consistently shows 30° incline provides the best upper pectoral activation while minimizing anterior deltoid takeover. Studies comparing 28°, 44°, and 56° found no significant advantage to going steeper than 45° — and beyond 45°, shoulder involvement rises while chest activation plateaus. Start at 30°, feel where the work is, and adjust from there. (NASM, ACE; Athlean-X research review)

Cable Flies (Standing)

4 sets · 5–7.5 kg each side · Cable set at shoulder level → move higher

Chest · Isolation ▾

Primary: Pectoralis Major (mid-chest) Pectoralis Minor Secondary: Anterior Deltoid Biceps (stabiliser) Serratus Anterior

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Pulkit's log: Set 1 — 5 kg each side. Sets 2, 3, 4 — 7.5 kg each side. "Cable flies were good but the cable was set to shoulder level — had to set it a bit higher."

Sets logged

Set	Weight (each)	Reps	Est. Time	Status
1	5 kg	12–15	~50–60s	Warm-up / control set — good
2	7.5 kg	10–12	~42–52s	Good — optimal zone
3	7.5 kg	10–12	~42–52s	Good — optimal zone
4	7.5 kg	8–10	~38–48s	Borderline — push last set to failure

⚡

Cable anchor height — this is the critical fix. For a standard cable chest fly targeting the mid-chest, the pulley should be set to just above head height (not shoulder level). When set at shoulder level, the cable pull direction changes — the force is now pulling laterally instead of downward-and-together, which shifts the load toward the front deltoid. Set to just above head height, drive hands down and together in front of the chest. For an upper chest fly, keep the cable above head height and angle your body slightly forward. The angle of pull determines what part of the chest is activated.

Form Analysis — Cable Fly

Anchor Height — Fix

Cable at shoulder level is incorrect for a chest fly. Move pulleys to just above head height. This changes the line of pull from "lateral" to "down and in" — which is how the chest actually adducts. Shoulder-level cable works more like a shoulder exercise.

Fly Motion — Good

The arc motion itself was good. Keep arms with a slight fixed bend at the elbow throughout — this is a fly, not a press. The elbow bend should not change during the movement. Think "hugging a barrel."

Squeeze at Finish

At the end of each rep when hands meet in front, pause for 1–2 seconds and squeeze the chest hard. This is where peak contraction happens. Most people rush through this. That squeeze is what builds definition.

Weight Selection

7.5 kg is appropriate — but only if the motion remains a fly (soft elbow bend constant). If you find yourself bending and straightening the arm to lift the weight, it's become a press — reduce to 5 kg and maintain the arc. Control beats weight here.

Foot Position

Stagger your feet (one forward, one back) for stability. Core braced. Pelvis slightly tucked. This prevents you from rocking forward and using momentum. Constant tension on the chest only works if the rest of the body is still.

Eccentric Control ✓

Don't let the weight yank your arms back on the return. Lower with the same speed you pressed. The eccentric (return) phase is equally important for hypertrophy — it's where muscle damage and growth signals are strongest.

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Coach Manmeet: "The fly motion itself was good — that's the base. The cable height fix is the one change that transforms this exercise. Raise the pulley above head height. Now the pull direction is downward-and-in, which is exactly how your pec major works when it adducts. Shoulder-level cable means the cable is pulling sideways — that's more deltoid work than chest. One dial to turn, and the exercise becomes entirely different. Also — squeeze at the top of every rep for 1–2 seconds. That contraction is what signals upper chest growth."

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Why cable height matters: Cables provide constant tension throughout the entire arc — unlike dumbbells which lose tension at the top. But that advantage only works when the cable direction matches the target muscle's line of pull. For the chest, that line runs from the sternum and clavicle inward and downward. Setting the anchor above head height means the cable pulls downward-and-in throughout the rep, matching the pec's fibers perfectly. Studies confirm constant cable tension produces greater hypertrophy signal compared to dumbbell flies that lose resistance at peak contraction. (Gravitus training database, TuffWraps cable chest research)

Tricep Pushdown (Cable)

4 sets · 12.5–15 kg · ✓ To failure · Body lean — reduce

Triceps · Isolation ▾

Primary: Lateral Head (Triceps) Medial Head (Triceps) Secondary: Long Head (partial) Anconeus Core (stabiliser)

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Pulkit's log: Sets 1 & 2 — 15 kg. "I think I went to reduce the weight in between but didn't end up reducing it." Sets 3 & 4 (listed as Set 3 and 4 in log, went lighter) — 12.5 kg. Note: Pulkit listed Set 4 before Set 3 in the log — tracked as Sets 3 and 4 at 12.5 kg each. Went to failure ✓.

Sets logged — Reconstructed order

Set	Weight	Reps	Est. Time	Status
1	15 kg	10–12	~40–50s	Good — optimal zone
2	15 kg	10–12	~38–48s	Good — held at same weight ✓
3	12.5 kg	12–15	~48–58s	Lighter — extending time in zone
4	12.5 kg	10–14	~42–55s	Last set — push to true failure

Note: The set order in the original log listed "Set 4" before "Set 3" for the 12.5 kg sets — this is likely a notation error. Logged as Sets 3 and 4 chronologically at 12.5 kg.

Form Analysis — Tricep Pushdown

Going to Failure ✓

Confirmed to failure. This is correct and exactly what the time-based protocol requires on the last set. The tricep only responds to high-effort work — failing with controlled form is the target, not stopping short.

Body Lean — Reduce This

Leaning too far forward over the bar is the main form issue. When you bend the body forward, you're using your bodyweight and lats to push the cable down — the tricep becomes a secondary muscle. Stand more upright: slight lean (5–10°), nothing more.

Elbow Position

Upper arms must stay pinned to your sides throughout the entire movement. If the elbows swing forward and back during the rep, it means you're using shoulder flexion to help. Lock the elbows in position — only the forearm should move.

Full Extension at Bottom

At the bottom of each rep, fully extend the arm and squeeze the tricep hard. Hold for 1 count. This maximises the contraction. Many people cut the rep short before full lockout — that's leaving the contraction on the table.

Weight Logic

Dropping from 15 kg to 12.5 kg mid-session is fine if form was breaking down. At 15 kg with body lean, the tricep wasn't fully loaded. At 12.5 kg with better posture, the tricep may actually get more stimulus. Form integrity always beats load.

Slow Eccentric ✓

Control the bar on the way back up. 2 seconds down, 2 seconds back up is ideal. This creates the time under tension that drives the hypertrophy response — don't let the cable snap the bar back up.

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Coach Manmeet: "Tricep pushdown form is correct overall and you're going to failure — those are the two biggest wins. The one thing to fix is the body lean. When you hinge forward at the hips to push the bar down, the lats and body weight are doing part of the work, not the tricep. Stand upright (slight lean — not a bow). Elbows pinned to your sides. Only your forearms move. Try this with 12.5 kg first if needed — when the form is clean, the tricep is working much harder even at lighter weight. Also the order of sets (logging Set 4 before Set 3) suggests you may have lost track during the session — start using your phone to log in real time."

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Lateral head vs long head: The pushdown primarily hits the lateral head (the one that gives you the "horseshoe" shape on the outside of the arm) and the medial head. The long head — the largest of the three — is only fully activated when the arm is in an overhead position. This is why Skull Crushers are being added next session — they stretch the long head over the shoulder, which the pushdown simply cannot do. Together, pushdown + skull crusher = all three heads covered.

📌 Add Next Session — Coach Recommendation

Skull Crushers (EZ Bar or Dumbbell)

The pushdown works the lateral and medial heads of the tricep well. But the long head — the largest part of the tricep — is only fully activated when the arm is in an overhead or behind-the-head position. Skull Crushers do exactly this. Adding skull crushers to your push day gives complete tricep coverage. Together they build the "horseshoe" look from every angle.

Muscles Targeted

All 3 tricep heads — especially the long head (largest). Works in stretched position, which provides max mechanical tension — the most powerful hypertrophy signal.

How to Do It

Lie flat on a bench. Hold EZ-bar or dumbbells with arms vertical. Bend elbows, lower bar toward forehead/behind the head (hence "skull crusher"). Press back up. Upper arms stay vertical throughout.

Starting Weight

Try 5–7.5 kg each side with the EZ bar, or 8 kg dumbbells. Control is everything on this movement — the elbows are under stress. Never use momentum on skull crushers.

Position in Workout

Do Skull Crushers before Pushdowns — it's a compound-style tricep movement requiring more CNS output. End the session with pushdowns as the isolation burnout. 4 sets × time method.

vs Pushdown

Pushdowns: lateral head, constant cable tension, good isolation. Skull Crushers: long head, stretch-loaded, free weight. They're complementary — not competing. Use both.

Safety Cue

Lower the bar behind the head slightly (not directly onto the forehead) to reduce elbow strain. Don't flare elbows — keep them pointing at the ceiling. Stop immediately if you feel elbow joint pain, not muscle burn.

Time-Based Progressive Overload — Active

40–60 Second Rule

Each set should last 40–60 seconds. The time tells you whether to increase or decrease weight. You're following this — keep a watch on your wrist every session to measure it accurately.

Under 40s

Too heavy. Drop weight next set.

40 – 60s

Optimal. Keep weight same.

Over 60s

Too light. Increase next set.

Areas of Improvement

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WinIncline press to failure. First time hitting true failure on this exercise. Exactly what the protocol requires. The muscle only grows when pushed to its limit.

✅

WinTricep pushdown — going to failure + correct technique base. Form is fundamentally good — one tweak (body lean) separates a good set from a great one.

✅

WinProgressive weight strategy on incline press. Starting lighter (10 kg) to activate, moving to working weight (12 kg). Correct approach for a compound pressing movement.

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Fix NowIncline press — dumbbell not reaching full depth. Lower until you feel the deep chest stretch. Shallow reps mean shallow stimulus. Get the full arc.

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Fix NowCable fly — raise anchor above head height. Shoulder-level cable is the wrong angle for chest adduction. Above head height = correct line of pull. One dial change, entirely different exercise.

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Fix NowTricep pushdown — reduce body lean. Stand near-upright. Lean forward slightly (5–10°), not a forward hinge. Elbows pinned to ribs throughout. Only forearms move.

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ConfirmBench angle — 30° or 45°? If you feel the front of your shoulder working more than your upper chest, drop the angle. 30° is the research-backed sweet spot for upper pec activation.

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Press CueIncline press — "A" shape at the top. Dumbbells come together as they rise (adduction). This engages the inner pec. Pressing straight up like a barbell loses this benefit.

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AddSkull Crushers — next session. Completes tricep training by loading the long head (largest head, undertrained with pushdown alone). Do these before pushdowns.

Next Push Day — Action Plan

1Bench angle — lock at 30°. If your gym's bench goes to 30°, use that. If minimum is 45°, verify what you're feeling — upper chest (right) or front shoulder (wrong angle).

2Incline press — full depth. Lower until upper arm is parallel to the floor and you feel a chest stretch at the bottom. Don't bounce — control the descent. Press up in an "A" arc.

3Incline press weight — increase to 12.5–14 kg for sets 2–4 since 12 kg hit failure on set 4 last session. Last set must reach failure again.

4Cable fly — raise pulley above head height. Stand facing the machine with a slight forward lean. Arc hands down-and-together in front of the chest. Pause 2 seconds at finish and squeeze.

5ADD: Skull Crushers (4 sets × time method) BEFORE pushdowns. Start at 7.5–8 kg dumbbells or EZ bar. Upper arms vertical, only forearms move. Control on the way down.

6Tricep pushdown — posture first. Stand upright, slight lean. Elbows pinned to ribs. Try 12.5–15 kg depending on how skull crushers went. Full lockout and 1-second squeeze at bottom of every rep.

7Wear your watch. Start timer at first rep of every set. Log time after each set. This is what makes the progressive overload system work — without the time, you're guessing.

Session Volume Summary

Incline Press

4 sets

Cable Fly

4 sets

Tricep PD

4 sets

Total Sets

12 sets

Target for next push day: 16 sets — add 4 sets of Skull Crushers. Optimal push day volume for intermediate = 14–20 sets across 4–5 exercises.

Nutrition on Push Day

Today's intake: 2,960 kcal · 149g protein. Calories well above target. Protein at 99% of goal — excellent for muscle repair after a push session. The pancakes (492 kcal) before the workout provided glycogen fuel for training. Protein synthesis starts within 30–60 min post-workout — the protein shake in the afternoon was timed well.

Pre-workout: carbs ✓ (pancakes) Post-workout: protein shake ✓

Week 1.2 · Push Day · 13th June