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.

Exercises

Exercise 1

Barbell Bench Press

Chest, Front Delts, Triceps

4×6–8 Sets × Reps

2–3min Rest

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

Exercise 2

Incline Dumbbell Press

Upper Chest, Front Delts, Triceps

3×10 Sets × Reps

90s Rest

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

Exercise 3

Barbell Overhead Press

Shoulders, Triceps, Upper Chest

3×8 Sets × Reps

2min Rest

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

Exercise 4

Lateral Raises

Side Delts, Upper Traps

3×15 Sets × Reps

60s Rest

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

Exercise 5

Dips

Triceps, Chest, Front Delts

3×10 Sets × Reps

90s Rest

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

Exercise 6

Triceps Pushdown

Triceps

3×12 Sets × Reps

60s Rest

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

How to do this workout

Warm up for 5–10 minutes with light cardio and a few dynamic mobility drills for the muscles you are about to train.
Complete the exercises in the order listed so the biggest movements get your best energy and focus.
Respect the listed rest periods, keep technique strict, and stop each set 1–2 reps before form breaks.
Finish with a short cool-down, easy walking, and light stretching for the muscles you just trained.

Frequently asked questions

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.

Track this workout in the FitPlanner app. It's free.

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