Build a strong chest, shoulders and triceps
Best Push Day Workouts
Push day workouts focus on the major muscle groups responsible for pressing movements: the chest, shoulders, and triceps. This training style helps you develop upper body strength, improve definition, and build a balanced physique. Core compound exercises like bench presses, overhead presses, and dips create a solid foundation by engaging multiple muscles at once. These are complemented by isolation exercises such as tricep extensions and lateral raises to target specific areas and enhance muscle detail. Whether you’re training for strength, aesthetics, or performance, push day workouts deliver results that translate into better movement and greater power.
Workout 1 Push day (Power & strength)
This push day focuses on getting stronger in your main pressing movements using heavier weights and more rest between sets. You'll do fewer reps per set but with more weight than typical muscle-building workouts. This approach is perfect if your main goals are increasing your bench press, building functional pushing strength, or preparing for powerlifting. The longer rest periods let you maintain good form and power output across all your sets.
PVC Figure 8
Push Up
Barbell Bench Press
Barbell Standing Military Press
Close-Grip Barbell Bench Press
Dumbbell Lateral Raise
Increase strength, build muscle and improve upper body power
The Benefits of Push Day Workouts
Training with dedicated push day workouts is an effective way to increase pressing strength, grow muscle mass, and improve overall upper body performance. By consistently working your chest, shoulders, and triceps together, you can lift heavier, maintain balanced development, and reduce the risk of imbalances that could lead to injury. Push-focused training also supports better posture and helps enhance your athletic performance in activities that rely on strong pressing and overhead movements. Whether you’re a beginner or an experienced lifter, incorporating push day routines into your program can help you progress faster and build a more powerful physique.
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Workout 2 Push day (Shoulder emphasis)
This push day targets shoulder development and strength, perfect if you want broader shoulders and better overhead pressing power. You'll start with shoulder-focused movements when your energy is highest, then add some chest work to support overall push strength. The higher rep ranges on most exercises help build muscle size while the compound movements develop functional strength for sports and daily activities.
Shoulder Stretch Behind The Back
Overhead Triceps Stretch
Standing Dumbbell Shoulder Press
Barbell Incline Bench Press
Cable Lateral Raise
Close-Grip Barbell Bench Press
Workout 3 Push Day (Complete push development)
This complete push development workout hits all your pushing muscles evenly: chest, shoulders, and triceps, with balanced volume for overall upper body growth. You'll do moderate rep ranges that build both strength and muscle size, making this perfect if you want well-rounded push muscle development rather than specializing in one area. The workout progresses from compound movements to isolation work for maximum muscle activation.
Pike To Cobra Push Up
Dumbbell Chest Press
Dumbbell Incline Chest Press
Dumbbell Lateral Raise
Close-Grip Barbell Bench Press
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You’ve just explored some of the most effective push day workouts: focusing on chest, shoulders, and triceps. With the app, you can build a structured routine that helps you train with purpose, track your progress, and keep pushing forward each week.
Frequently Asked Questions: Best Push Day Workouts
Yes—push day workouts are suitable for all experience levels. Beginners should start with lighter weights, focus on proper form, and gradually progress to more challenging variations and heavier loads.
A typical push day includes 4–6 exercises, combining big compound lifts like the bench press and overhead press with targeted isolation work for triceps and shoulders.
Many programs separate push and pull days to focus fully on each muscle group. If you combine them in one session, consider training push movements first when you’re freshest, especially if pressing strength is your priority.
Push day workouts primarily target the chest, shoulders, and triceps—the muscles responsible for pressing and pushing movements.
Most people benefit from 1–2 push days per week, depending on their overall training split, goals, and recovery needs.
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Related push day workouts
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