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.

Oefeningen

Oefening 1

Barbell Bench Press

Chest, Front Delts, Triceps

4×6–8 Sets × Herh.

2–3min Rust

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

Oefening 2

Incline Dumbbell Press

Upper Chest, Front Delts, Triceps

3×10 Sets × Herh.

90s Rust

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

Oefening 3

Barbell Overhead Press

Shoulders, Triceps, Upper Chest

3×8 Sets × Herh.

2min Rust

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

Oefening 4

Lateral Raises

Side Delts, Upper Traps

3×15 Sets × Herh.

60s Rust

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

Oefening 5

Dips

Triceps, Chest, Front Delts

3×10 Sets × Herh.

90s Rust

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

Oefening 6

Triceps Pushdown

Triceps

3×12 Sets × Herh.

60s Rust

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

Hoe doe je deze workout?

Warm op gedurende 5–10 minuten met lichte cardio en een paar dynamische mobiliteitsdrills voor de spieren die je gaat trainen.
Doe de oefeningen in de aangegeven volgorde zodat de zwaarste bewegingen de meeste energie krijgen.
Respecteer de rusttijden, houd de techniek strak en stop elke set 1–2 herhalingen voor het moment dat je vorm inzakt.
Eindig met een korte cooling-down, rustig wandelen en licht stretchen van de getrainde spieren.

Veelgestelde vragen

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.

Houd deze workout bij in de FitPlanner app. Gratis.

Download FitPlanner om sets bij te houden, favoriete schema's op te slaan en je voortgang van sessie tot sessie te volgen.