Push Day Workout — Free Chest, Shoulders & Triceps Routine

This push day workout focuses on the three major pushing muscle groups: chest, shoulders, and triceps. The session starts with heavy compounds, then moves into hypertrophy-friendly accessory work to build size and pressing strength. It fits perfectly into a classic push pull legs split.

Übungen

Übung 1

Barbell Bench Press

Chest, Front Delts, Triceps

4×6–8 Sätze × Wdh.

2–3min Pause

Keep shoulder blades retracted on bench. Control the bar path.

Übung 2

Incline Dumbbell Press

Upper Chest, Front Delts, Triceps

3×10 Sätze × Wdh.

90s Pause

Don't flare your elbows too much. 45–60° angle to protect shoulders.

Übung 3

Barbell Overhead Press

Shoulders, Triceps, Upper Chest

3×8 Sätze × Wdh.

2min Pause

Brace your core and glutes. Keep the bar path straight up.

Übung 4

Lateral Raises

Side Delts, Upper Traps

3×15 Sätze × Wdh.

60s Pause

Lead with your elbows. Use light weight. Imagine pouring two jugs of water.

Übung 5

Dips

Triceps, Chest, Front Delts

3×10 Sätze × Wdh.

90s Pause

Keep torso upright to focus on triceps. Don't go too deep.

Übung 6

Triceps Pushdown

Triceps

3×12 Sätze × Wdh.

60s Pause

Keep elbows pinned to sides. Extend fully at the bottom.

So machst du dieses Workout

Wärme dich 5–10 Minuten mit leichtem Cardio und dynamischen Mobilitätsübungen für die Zielmuskulatur auf.
Führe die Übungen in der angegebenen Reihenfolge durch, damit die größten Bewegungen deine meiste Energie erhalten.
Halte die Pausenzeiten ein, achte auf saubere Technik und brich jeden Satz 1–2 Wiederholungen vor Technikversagen ab.
Beende das Training mit einem kurzen Cool-down, lockerem Gehen und leichtem Stretching der trainierten Muskeln.

Häufig gestellte Fragen

What is a push day workout?

A push day focuses on muscles involved in pushing movements — chest, shoulders, and triceps. It is commonly used in the PPL (Push/Pull/Legs) training split.

How often should I train push day?

In a PPL split: 2× per week (e.g. Monday + Thursday). Allow at least 48 hours before training the same muscles again.

Can beginners do push day?

Yes, but start lighter. The overhead press and bench press require some technique — consider a spotter for your first few sessions.

Tracke dieses Workout in der FitPlanner App. Kostenlos.

Lade FitPlanner herunter, um Sätze zu protokollieren, Lieblingspläne zu speichern und deinen Fortschritt Einheit für Einheit zu verfolgen.