Push Day — Herniated Disc & Lower Back Friendly

A push day workout specifically designed for people managing herniated discs or general lower back problems. Every exercise is selected to eliminate axial spinal compression, excessive lower back arching, and high-load instability. This program replaces traditional barbell bench press and standing overhead pressing with spine-safe alternatives including the Dumbbell Floor Press, Landmine Press, and machine/seated variations.

Key principles:

• Prefer seated, supported, or machine variations over heavy free-weight standing movements
• The floor press eliminates the ability to arch the lower back excessively
• The landmine press uses an angled bar path that reduces axial spinal compression vs. vertical overhead pressing
• All shoulder pressing is performed seated with back support
• No dips, decline pressing, or standing barbell overhead press

Exercises to avoid with herniated disc: Barbell flat bench press (encourages excessive lower back arch), dips (heavy spinal loading), standing barbell overhead press (direct axial compression), decline pressing (increases intra-abdominal pressure and lumbar strain).