Welcome to episode 156 of the Bodybuilding Down Under podcast!

In this episode, we dive deep into optimising your push day training, breaking down the best approaches for chest and delt hypertrophy, and tackling some of the most debated questions around pressing and isolation work.

Here’s what we cover:

🔹 Chest training fundamentals – Building a balanced and effective push session. 🔹 Pressing mechanics – Free weights vs machines: pros, cons, and what we prefer. 🔹 Barbell vs dumbbell pressing – Key differences and programming considerations. 🔹 Fly variations – When and how to use dumbbells, cables, and the pec deck. 🔹 Dips: chest or triceps? – How to bias the movement for your goals. 🔹 Anterior delts – Are raises necessary, or is pressing enough? 🔹 Side delt training – Maximising medial delt growth for a capped look. 🔹 Lengthened partials – When and why to implement them in push workouts.

Whether you’re refining your technique or looking to squeeze more progress out of your push sessions, this episode is packed with actionable tips to level up your chest and delt training.

As always, thanks for tuning in! Be sure to subscribe, leave a five-star review, and share the episode to your IG story so we can repost it. Your support keeps the podcast growing.

Stay serious about it, and we’ll catch you in the next one!

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Jack: https://www.instagram.com/jack.radfordsmith/

Daniel C: https://www.instagram.com/daniel.chapelle/

Lawrence: https://www.instagram.com/general.muscle/

Daniel Y: https://www.instagram.com/dy.fit/