Push Day Workout: Chest, Shoulders and Triceps Routine

A push day trains all the muscles that push: chest, shoulders and triceps. It is one third of the popular push pull legs split, and it works well for both strength and muscle building.

Push Day Workout (Intermediate)

1. Bench press: 4 x 5 to 8. See bench press form.
2. Overhead press: 3 x 6 to 8. See how to overhead press.
3. Incline dumbbell press: 3 x 8 to 12. See incline bench press.
4. Cable fly: 3 x 12 to 15. See cable fly.
5. Lateral raises: 4 x 12 to 20.
6. Tricep pushdown: 3 x 10 to 15. See tricep pushdown.
7. Overhead cable extension: 2 x 12 to 15.

Beginner Push Day

1. Dumbbell bench press: 3 x 8 to 10
2. Seated dumbbell shoulder press: 3 x 8 to 10
3. Push-ups: 2 sets to near failure
4. Lateral raises: 3 x 12
5. Tricep pushdown: 3 x 12

How Often?

In a six-day push pull legs split, you do push day twice a week. In a three-day version, once.

Tips

• Put your heaviest press first.
• Train side delts directly; pressing does not hit them much.
• Leave a rep or two in the tank on most sets.
• Track your lifts and add weight or reps over time.

Push Day Gear

Pressing heavy puts stress on the wrists and elbows. Bay Gear Co. wrist wraps are 18" with a thumb loop and hook-and-loop closure for $28.99. Many lifters wear elbow sleeves on bench and press days for warmth; ours are 7mm neoprene and $49.99 a pair. For max bench attempts, some lifters use elbow wraps, which are 60" long. Read elbow wraps vs elbow sleeves for bench press.

Warm-Up for Push Day

1. Five minutes of light cardio.
2. Band pull-aparts and band dislocates: 2 x 15 each.
3. Push-ups: 1 easy set of 10 to 15.
4. Empty bar bench press: 1 x 10.
5. Gradual warm-up sets on the bench until you reach your working weight.

A good warm-up gets your shoulders and elbows ready for heavy pressing.

Six-Day Push Pull Legs Option

If you run push pull legs twice a week, make each push day different.

Push A (strength)

• Bench press: 5 x 5
• Seated dumbbell shoulder press: 3 x 8
• Weighted dips: 3 x 6 to 8
• Lateral raises: 3 x 15
• Overhead cable extension: 3 x 12

Push B (volume)

• Overhead press: 4 x 6 to 8
• Incline dumbbell press: 4 x 10
• Cable fly: 3 x 15
• Lateral raises: 4 x 15 to 20
• Tricep pushdown: 3 x 15

Exercise Order Explained

Start with the most demanding lift, usually a barbell press, while you are fresh. Follow with a second press at a different angle. Then move to isolation work for the chest, side delts and triceps. Finishing with the triceps prevents them from being too tired for the presses.

Rest Periods

Rest 2 to 3 minutes between heavy press sets and 60 to 90 seconds between isolation sets. Supersetting lateral raises with tricep work can save time at the end.

How to Progress Push Day

• Add weight to the main press when you hit all target reps.
• Add reps on dumbbell work until you reach the top of the range, then move up a size.
• Add a set to isolation exercises every few weeks.
• Take a lighter week every 4 to 8 weeks.

Balancing Push and Pull

Many coaches suggest roughly matching your weekly pushing and pulling volume. If you do 12 sets of pressing per week, aim for a similar number of pulling sets. Our pull day workout pairs with this routine.

Common Push Day Mistakes

• Skipping side delt work because presses "cover shoulders."
• Flaring the elbows on every press.
• Doing too many chest exercises and running out of energy for triceps.
• Never training overhead pressing.

Push Day at Home

With dumbbells and a bench, you can build a solid push day: dumbbell bench, dumbbell shoulder press, push-ups, lateral raises and overhead dumbbell extensions. Use slow tempos to make lighter dumbbells challenging.

Push Day for Beginners: First Month

In your first month, focus on technique over load. Use the beginner routine, leave two or three reps in reserve on every set and add a little weight each week. Film your bench press from the side once a week to check your bar path and elbow position. Building good habits early will make heavier weights feel smoother later.

Pairing Push Day With Legs

If you train three days a week, a push, pull and legs rotation gives each muscle group one dedicated session. If you prefer four days, add an extra push or upper session.

Dips on Push Day

Dips train the chest, shoulders and triceps together. Lean forward slightly for more chest, stay upright for more triceps. Start with bodyweight, then add weight with a dip belt once you can do 12 or more clean reps.

FAQ

Can I do push day back to back?

It is better to put a pull or leg day between push days.

Should I add dips?

Yes, dips are a great push day exercise.

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Wraps and sleeves for push day, with free shipping on orders over $49 and a 30-day return policy.