A push day trains all the muscles you use to push weight away from your body: your chest, shoulders and triceps. It’s part of the popular push, pull, legs split. Here are the 10 best push day exercises and a ready-made routine you can follow.
Quick answer: A good push day workout starts with a heavy chest press and shoulder press, then moves to incline and dumbbell work, and finishes with lateral raises, flyes and tricep pushdowns. Pick 5 to 7 exercises and do 3 sets of 6 to 12 reps each.
10 Best Push Day Exercises
1. Barbell Flat Bench Press
The main chest builder for strength and size.
- Lie on a flat bench with your eyes under the bar.
- Grip the bar slightly wider than shoulder width.
- Lower it to your mid-chest with elbows at about 45 degrees from your body.
- Press it back up. Use a spotter for heavy sets.
2. Barbell Overhead Press
Builds strong, full shoulders.
- Stand holding the bar at shoulder height.
- Brace your core and press the bar straight overhead.
- Lower it back to your shoulders under control.
3. Incline Barbell Press
Targets the upper chest.
- Set the bench to 30 to 45 degrees.
- Lower the bar to your upper chest and press up.
4. Seated Dumbbell Shoulder Press
Lets each arm work independently.
- Sit with back support and dumbbells at shoulder height.
- Press up until your arms are straight, then lower slowly.
5. Flat Dumbbell Press
Allows a deeper stretch than the barbell.
- Lie on a flat bench holding dumbbells at chest level.
- Press up and bring them slightly together at the top.
- Lower slowly.
6. Incline Dumbbell Press
Another upper-chest favourite.
- On a 30 to 45 degree bench, press the dumbbells up from your upper chest.
- Lower slowly to a comfortable stretch.
7. Decline Bench Press
Works the lower chest. It’s optional if you already do dips.
- Lie on a decline bench with your legs secured.
- Lower the bar to your lower chest and press up.
8. Tricep Pushdown
Finishes off the triceps.
- Push a cable bar or rope down with elbows by your sides.
- Return slowly.
9. Lateral Raise
Builds the side shoulders for a wider look.
- Hold light dumbbells at your sides.
- Raise them out to shoulder height with a slight bend in your elbows.
- Lower slowly. Don’t swing.
10. Dumbbell Chest Fly
Stretches and isolates the chest.
- Lie on a flat bench with dumbbells above your chest, elbows slightly bent.
- Open your arms wide until you feel a stretch.
- Bring the dumbbells back together in a hugging motion.
Sample Push Day Routine
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 6 to 8 |
| Overhead Press | 3 | 6 to 8 |
| Incline Dumbbell Press | 3 | 8 to 10 |
| Lateral Raise | 3 | 12 to 15 |
| Dumbbell Chest Fly | 2 | 10 to 12 |
| Tricep Pushdown | 3 | 10 to 12 |
Rest 2 to 3 minutes between heavy sets and 60 to 90 seconds on smaller exercises. Warm up with lighter sets before your first exercise.
Benefits of a Push Day Workout
- Efficient: Muscles that work together are trained together.
- Better recovery: Your pushing muscles rest while you train pull and legs on other days.
- Balanced growth: Pairing it with a pull day helps keep your shoulders healthy and your posture balanced.
Frequently Asked Questions
How often should I do a push day workout?
Once or twice a week. A common schedule is push, pull, legs, rest, then repeat.
How many sets and reps should I do on push day?
3 to 4 sets of 6 to 8 reps for heavy compound lifts and 3 sets of 10 to 15 reps for smaller exercises works well for most people.
Should beginners do a push, pull, legs split?
Beginners can, but a full-body routine 3 times a week is often simpler at first. Move to push, pull, legs once you’re comfortable with the main lifts.
The Bottom Line
A good push day combines heavy chest and shoulder presses with lighter isolation work for the side shoulders, chest and triceps. Follow the routine above once or twice a week, keep good form, and add weight or reps over time.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
Sources
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
