Push day workout
Two push day workouts for chest, shoulders and triceps — one for the gym, one with just dumbbells.
A push day trains every muscle that pushes: the chest, the shoulders and the triceps. Start with a heavy press, add a second press at a different angle, then finish with raises and triceps work. It’s the first day of a push/pull/legs split.
Push day workout
Two presses, then the side delts and triceps.
Barbell Bench Press- Sets
- 4
- Reps
- 6–8
- Rest
- 2–3 min
Overhead Press- Sets
- 3
- Reps
- 6–8
- Rest
- 2–3 min
Dumbbell Incline Bench Press- Sets
- 3
- Reps
- 8–10
- Rest
- 2 min
Dumbbell Lateral Raise- Sets
- 4
- Reps
- 12–20
- Rest
- 60 s
Cable Pushdown (With Rope Attachment)- Sets
- 3
- Reps
- 10–15
- Rest
- 60 s
Cable Overhead Triceps Extension (Rope Attachment)- Sets
- 2
- Reps
- 12–15
- Rest
- 60 s
Dumbbell push day
The same session with a pair of dumbbells and a bench.
Dumbbell Bench Press- Sets
- 4
- Reps
- 8–10
- Rest
- 2 min
Dumbbell Seated Shoulder Press- Sets
- 3
- Reps
- 8–10
- Rest
- 2 min
Dumbbell Incline Fly- Sets
- 3
- Reps
- 12
- Rest
- 60 s
- Dumbbell Lateral Raise
- Sets
- 3
- Reps
- 15
- Rest
- 60 s
Dumbbell Seated Triceps Extension- Sets
- 3
- Reps
- 10–12
- Rest
- 60 s
Can’t do one of these?
Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.
- Barbell Bench Press alternatives
- Overhead Press alternatives
- Dumbbell Incline Bench Press alternatives
- Dumbbell Lateral Raise alternatives
- Cable Pushdown (With Rope Attachment) alternatives
- Cable Overhead Triceps Extension (Rope Attachment) alternatives
- Dumbbell Bench Press alternatives
- Dumbbell Seated Shoulder Press alternatives
- Dumbbell Incline Fly alternatives
Tips
- Put the press you most want to improve first, and alternate which one leads each week if you care about both.
- Your triceps work in every press, so two or three sets of direct triceps work at the end is usually enough.
- Keep lateral raises in every push day. Presses barely train the side delts.
Run this workout in SPLYT
Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.
Exercises to swap in
Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.
Chest
Questions
What muscles does push day work?
The chest, the shoulders (mostly the front and side delts) and the triceps.
How many exercises should be on push day?
Five or six: two presses, a fly or second chest exercise, lateral raises and one or two triceps exercises.
How often should I do push day?
Once or twice a week, depending on your split. A six-day push/pull/legs routine runs it twice.