Push Press
Trains front delts first, with real work landing on triceps, core, side delts and more.
Muscle contribution per set
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Tempo
Explosive concentric with dip-drive; power development primary, tempo notation reflects intent over strict seconds.
Dip, drive, press. Speed and power focus; catch overhead stable.
Derived from tempo research on this movement class.
How Heatwayve progresses it
Progresses by load: +1.25kg increments — upper-body pressing moves in smaller steps than squats and hinges because the muscles driving it are smaller.
Knowing the numbers is one thing; hitting them for fifty weeks is another. Open Heatwayve — it prescribes the weight, holds you to the tempo, and runs this arithmetic on every set you log so the week actually adds up.