Build Muscle Recommended program

Push Day: Chest, Shoulders & Triceps

The push session of a classic push/pull/legs split. Heavy flat and incline presses come first, then flyes, lateral raises and triceps work to finish.

13exercises

55min

28sets

0Done ×

Start workout

Training flow

Warm-up 3 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Band Pull-Apart

1 sets 15 reps Upper Back

rest 15s

Scapular Push-Up

1 sets 10 reps Chest

rest 15s

Main 7 exercises

Barbell Bench Press

4 sets 6-8 reps Chest

rest 120s

Incline Dumbbell Press

3 sets 8-10 reps Chest

rest 90s

Seated Dumbbell Shoulder Press

3 sets 8-12 reps Shoulders

rest 90s

Cable Crossover

3 sets 12-15 reps Chest

rest 60s

Single-Arm Cable Lateral Raise

3 sets 12-15 reps Shoulders

rest 45s

Rope Triceps Pushdown

3 sets 10-12 reps Triceps

rest 60s

Cable Overhead Triceps Extension

3 sets 10-12 reps Triceps

rest 60s

Cool-down 3 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Cross-Body Shoulder Stretch

1 sets 30s Shoulders

rest 10s

Overhead Triceps Stretch

1 sets 30s Triceps

rest 10s