We Only Do What Works Proven By Science

Our Dual-Coach Led Group Training on Tuesday is the Push Upper Body Development phase of the Forge Program (push - muscles used for pushing) This phase of the program focuses on trackable and measurable progression, building you week-to-week through structured 8–12 week training blocks. Every block includes clear, measurable targets, giving you a specific goal to work toward and allowing you to see your improvement in real, hard data from one week to the next. Targets the chest, shoulders, triceps, and core using proven compound movements such as bench press, incline press, overhead press, dips, push-ups, and a variety of cable and dumbbell press variations. These are paired with strategic isolation movements to ensure balanced, full-spectrum upper-body development. Compound Movements Horizontal Pressing Barbell (Chest Strength & Force Production) Barbell Bench Press Barbell Incline Bench Press Barbell Dumbbell Bench Press Vertical Pressing (Shoulder Strength & Stability) Overhead Barbell Press Seated Dumbbell Press Push Press Barbell UPPER BODY ACCESSORY MOVEMENTS Shoulder Hypertrophy & Joint Support Lateral Raises Rear Delt Fly Face Pulls Cable Raisers Back Barbell Bent-Over Row Chest-Supported Row Seated Cable Row Weighted Pull-Ups Landmine Row Lat Isolation & Scapular Control Straight-Arm Pulldown Scapular Pull-Ups Dead Hangs Biceps Development (Elbow Flexion Strength) Incline Dumbbell Curl EZ Bar Curl Hammer Curl Every Training Session Includes Training Movement Perp: (warm up) Focused upper-body mobility and joint-preparation work designed to improve movement through the joints, tendons, and ligaments. This greatly reduces injury risk and enhances overall mobility. Demonstration: Our trainers guide you thoroughly through every movement and every piece of equipment, giving you a clear understanding of what muscles should be activated during each exercise.