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.

Exercícios

Exercício 1

Barbell Bench Press

Chest, Front Delts, Triceps

4×6–8 Séries × Rep.

2–3min Descanso

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

Exercício 2

Incline Dumbbell Press

Upper Chest, Front Delts, Triceps

3×10 Séries × Rep.

90s Descanso

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

Exercício 3

Barbell Overhead Press

Shoulders, Triceps, Upper Chest

3×8 Séries × Rep.

2min Descanso

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

Exercício 4

Lateral Raises

Side Delts, Upper Traps

3×15 Séries × Rep.

60s Descanso

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

Exercício 5

Dips

Triceps, Chest, Front Delts

3×10 Séries × Rep.

90s Descanso

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

Exercício 6

Triceps Pushdown

Triceps

3×12 Séries × Rep.

60s Descanso

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

Como realizar este treino

Aqueça durante 5 a 10 minutos com cardio leve e alguns exercícios de mobilidade dinâmica para os músculos que vai treinar.
Execute os exercícios na ordem indicada para que os movimentos mais exigentes recebam a sua melhor energia.
Respeite os tempos de descanso, mantenha a técnica rigorosa e pare cada série 1–2 repetições antes de falhar.
Termine com um breve arrefecimento: caminhada suave e alongamentos leves dos músculos treinados.

Perguntas frequentes

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.

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