Push Day Workout: Chest, Shoulders and Triceps
Simple push day that actually works. Chest · Shoulders · Triceps
The workout
| Exercise | Sets / reps |
|---|---|
| Bench press | 3 × 8 |
| Incline dumbbell press | 3 × 10 |
| Seated shoulder press | 3 × 10 |
| Lateral raises | 3 × 15 |
| Cable fly | 3 × 12 |
| Triceps pushdown | 3 × 12 |
Rest 90s · Add reps or weight each week
How to do it
- Warm up for 5 minutes: brisk walk, arm circles and a few bodyweight squats.
- Do the exercises in order with good form. Slow down rather than rushing reps.
- Rest as listed, then repeat for the number of rounds or sets shown.
- Progress each week by adding one rep, a little weight, or one extra round.
Stop if anything hurts (not the same as feeling the burn). Pair this workout with a small calorie deficit and enough protein for fat loss.
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