12 Best Push Day Workout Routine For Muscle and Strength

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Are you ready to push your limits and sculpt a stronger, more defined upper body? Step into the world of ‘Push Day Workouts,’ where we unlock the secrets to building chest, shoulders, and triceps of steel. Whether you’re a fitness enthusiast or a beginner looking to level up, join us on this journey to discover the power of pushing yourself to new heights. Let’s dive into a workout routine to transform your physique and boost your confidence!

In the quest for a well-rounded and effective fitness regimen, one cannot overlook the significance of a dedicated “push day” workout.

Push day, a crucial component of many strength training routines focuses on developing upper body strength and muscle definition.

Whether you’re an aspiring bodybuilder, a seasoned athlete, or someone looking to improve your overall fitness, understanding the principles and benefits of a push-day workout is essential.

This page will explore the ins and outs of push-day workouts, including their advantages, the key exercises involved, how to design a personalized routine, warm-up and cool-down techniques, common mistakes to avoid, workout variations, and valuable nutrition tips.

Must Read: Leg Day Workout

By the end of this article, you’ll have the knowledge and motivation to push yourself to new heights in your fitness journey. Let’s dive in!

Benefits of Push Day Workouts

Push-day workouts offer many advantages, making them a fundamental component of a well-rounded fitness regimen.

Whether aiming to build strength, sculpt your physique, or improve your overall fitness, embracing push-day workouts can help you achieve your goals. Here are some of the key benefits:

Improved Upper Body Strength: Push day workouts primarily target the chest, shoulders, and triceps muscles. Regular training of these muscle groups can significantly improve upper body strength, making everyday tasks easier and enhancing overall physical performance.

Must Read: Back Workouts with Dumbbells

Enhanced Muscle Definition: You stimulate muscle growth and definition in the targeted areas as you engage in various push-day exercises. This can result in a more toned and sculpted upper body, helping you achieve that desired lean and muscular look.

Increased Metabolism: Push day workouts are typically intense and involve compound exercises that simultaneously work for multiple muscle groups. This can elevate your heart rate and metabolism, facilitating calorie burn and potentially aiding in weight management or fat loss.

Balanced Muscle Development: A well-structured push-day routine ensures balanced muscle development in your upper body. This is essential for aesthetic purposes and for preventing muscle imbalances that could lead to injuries or posture problems.

Functional Strength: The strength gained from push-day workouts can have practical applications in your daily life. Whether lifting heavy objects, carrying groceries, or participating in sports, a stronger upper body can make these activities more manageable and less strenuous.

Boosted Confidence: Strength and aesthetic improvements through push-day workouts can significantly boost self-confidence and body image. Feeling and looking strong can have a positive impact on your mental well-being.

Versatility: Push day workouts can be tailored to suit various fitness goals. Whether you want to build muscle mass, increase endurance, or improve athletic performance, you can modify your routine to align with your objectives.

Time Efficiency: Push day workouts typically require fewer exercises compared to full-body or split routines. This means you can achieve an effective workout relatively quickly, making it suitable for individuals with busy schedules.

Variety: Push day workouts offer a wide range of exercises, allowing you to keep your routine fresh and prevent workout boredom. You can continually challenge yourself by trying new exercises and increasing the intensity.

Progress Tracking: Because push-day workouts often involve measurable exercises like bench pressing or shoulder pressing, tracking your progress over time is easier. Seeing improvements in the weights you can lift provides a sense of accomplishment and motivation.

Push Day Exercises and How to Perform Them

Push Day Exercises

Push-day workouts are centered around exercises that engage the muscles involved in pushing movements, primarily targeting the chest, shoulders, and triceps.

Proper form is crucial to maximize effectiveness and reduce the risk of injury. Here, we’ll outline some key push-day exercises and provide step-by-step instructions on performing them correctly.

Bench Press

Muscles Targeted: Chest, shoulders, triceps.

How to Do It:

1. Lie flat on a bench with your feet planted firmly on the floor.

2. Grip the barbell slightly wider than shoulder-width apart, lowering it to your chest.

3. Press the barbell upward until your arms are fully extended.

4. Lower the barbell back to your chest and repeat.

5. Ensure your back remains flat on the bench and your feet are stable for support.


Muscles Targeted: Chest, shoulders, triceps, core.

How to Do It:

1. Start in a plank position with your hands slightly wider than shoulder-width apart.

2. Lower your body by bending your elbows until your chest touches the ground.

3. Push your body back up to the starting position, keeping your core engaged.

4. Maintain a straight line from head to heels throughout the movement.

Dumbbell Flyes

Muscles Targeted: Chest, especially the pectoral muscles.

How to Do It:

1. Lie on a bench with a dumbbell in each hand, arms extended over your chest.

2. Keep a slight bend in your elbows and open your arms wide, lowering the dumbbells until you feel a stretch in your chest.

3. Bring the dumbbells back together over your chest by squeezing your pectoral muscles.

4. Maintain control throughout the movement to prevent overstretching.

Military Press (Overhead Press)

Muscles Targeted: Shoulders, triceps, upper chest.

How to Do It:

1. Stand with your feet shoulder-width apart, holding a barbell or dumbbell at shoulder height.

2. Press the weight overhead until your arms are fully extended.

3. Lower the weight back to shoulder height.

4. Ensure your core is engaged to maintain stability and prevent arching your back.

Lateral Raises

Muscles Targeted: Lateral deltoids (side shoulder muscles).

How to Do It:

1. Stand with dumbbells at your sides, palms facing your body.

2. Keeping a slight bend in your elbows, raise your arms to the sides until they parallel the ground.

3. Lower the weights back to your sides with control.

Tricep Dips

Muscles Targeted: Triceps.

How to Do It:

1. Sit on a stable surface (parallel bars or the edge of a bench) with your hands gripping the surface.

2. Slide your body forward, supporting your weight on your hands.

3. Lower your body by bending your elbows until your upper arms parallel the ground.

4. Push your body back up to the starting position, extending your arms.

Tricep Pushdowns

Muscles Targeted: Triceps.

How to Do It:

1. Stand before a cable machine with a straight bar attachment.

2. Grip the bar with your palms facing down and elbows close to your body.

3. Push the bar down by extending your elbows until your arms are fully extended.

4. Slowly return the bar to the starting position with control.

Skull Crushers (Tricep Extensions)

Muscles Targeted: Triceps.

How to Do It:

1. Lie on a bench with a straight barbell or dumbbell in your hands, and arms extended over your chest.

2. Bend your elbows, lowering the weight towards your forehead.

3. Extend your arms, returning the weight to the starting position.

4. Ensure your elbows remain stable and don’t flare out during the movement.

Incline Bench Press

Muscles Targeted: Upper chest, shoulders, triceps.

How to Do It:

1. Lie on an incline bench with your feet flat.

2. Grip the barbell or dumbbells slightly wider than shoulder-width apart.

3. Lower the weight to your upper chest.

4. Push the weight back up until your arms are fully extended.

5. Maintain good posture with your shoulder blades retracted.

Close-Grip Bench Press

Muscles Targeted: Triceps, chest, shoulders.

How to Do It:

1. Lie on a bench with your hands on the barbell, slightly wider than shoulder-width.

2. Lower the barbell to your lower chest.

3. Push the weight back up to the starting position while keeping your elbows close to your body.

4. Engage your triceps throughout the movement.

Overhead Tricep Extension

Muscles Targeted: Triceps.

How to Do It:

1. Stand or sit with your feet shoulder-width apart, holding a dumbbell or barbell with both hands.

2. Raise the weight overhead, arms fully extended.

3. Bend your elbows to lower the weight behind your head.

4. Extend your elbows to lift the weight back to the starting position.

5. Keep your core engaged to stabilize your upper body.

Machine Chest Press

Muscles Targeted: Chest, shoulders, triceps.

How to Do It:

1. Sit on the chest press machine with your back flat against the pad.

2. Grip the handles at chest height.

3. Push the handles forward, extending your arms until fully extended.

4. Slowly return the handles to the starting position.

5. Maintain a controlled and steady pace throughout the exercise.

Decline Bench Press

Muscles Targeted: Lower chest, shoulders, triceps.

How to Do It:

1. Lie on a decline bench with your feet secured.

2. Grip the barbell or dumbbells slightly wider than shoulder-width apart.

3. Lower the weight to your lower chest.

4. Push the weight back up until your arms are fully extended.

5. Ensure your shoulder blades are retracted and maintain stability.

Front Raises

Muscles Targeted: Front deltoids (front shoulder muscles).

How to Do It:

1. Stand with dumbbells at your sides, palms facing your body.

2. Raise one dumbbell before you until it’s at shoulder height.

3. Lower the weight back to your side.

4. Repeat the movement with the other arm.

5. Keep your core engaged and slightly bend your elbows.

Standing Chest Flyes

Muscles Targeted: Chest, shoulders.

How to Do It:

1. Stand with dumbbells in each hand, arms extended in front of you at chest height.

2. Keep a slight bend in your elbows and open your arms wide, feeling a stretch in your chest.

3. Bring the dumbbells back together in front of you by squeezing your chest muscles.

4. Maintain control throughout the movement to prevent injury.

Diamond Push-Ups

Muscles Targeted: Triceps, chest, shoulders.

How to Do It:

1. Assume a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.

2. Lower your chest towards your hands, keeping your elbows close to your body.

3. Push your body back up to the starting position.

4. Engage your core to maintain stability during the exercise.

Cable Chest Flyes

Muscles Targeted: Chest, shoulders.

How to Do It:

1. Stand in front of a cable machine with the handles at chest height.

2. Hold one handle in each hand, arms extended in front of you.

3. Open your arms to the sides, slightly bending your elbows.

4. Bring the handles back together by contracting your chest muscles.

5. Control the movement and maintain proper posture.

Remember to warm up before your workout, use proper form, and gradually increase the weight and intensity to challenge your muscles and promote growth.

Additionally, ensure adequate rest between sets and stay hydrated during your push-day workout to maximize its effectiveness and minimize the risk of injury.

Push Day Workout Routine

Push Day Workout Routine

A Push Day Workout Routine typically focuses on strengthening the upper body, primarily targeting the chest, shoulders, and triceps. Here’s a sample push-day workout routine to get you started:


  • Jump rope or light cardio for 5-10 minutes.
  • Dynamic stretches for shoulders, chest, and triceps (arm circles, arm swings).

Main Workout

Bench Press:

  • 4 sets x 8-10 reps
  • Rest: 1-2 minutes

Overhead Press (Military Press)

  • 3 sets x 8-10 reps
  • Rest: 1-2 minutes

Dumbbell Flyes

  • 3 sets x 10-12 reps
  • Rest: 1-2 minutes

Tricep Dips

  • 3 sets x 10-12 reps
  • Rest: 1-2 minutes

Lateral Raises

  • 3 sets x 12-15 reps
  • Rest: 1 minute


  • 3 sets x maximum repetitions (to failure)
  • Rest: 1-2 minutes


  • Static stretches for chest, shoulders, and triceps (hold each stretch for 15-30 seconds).
  • Deep breathing exercises for relaxation.

Remember to adjust the weights and repetitions based on your fitness level and goals. Focus on proper form, engage your core, and maintain control throughout each exercise.

Gradually increase the weight or intensity as you progress. Additionally, stay hydrated throughout your workout, and don’t forget to refuel with a post-workout meal to aid in recovery and muscle growth.

Designing Your Push Day Workout Routine

Push Day

Designing an effective push-day workout routine requires careful planning and consideration of your fitness goals, experience level, and available equipment.

Here’s a step-by-step guide to help you create a personalized push-day routine:

1. Set Clear Goals: Determine what you want to achieve with your push-day workouts. Are you aiming for muscle building, strength gains, or overall fitness? Having clear objectives will guide your exercise selection and intensity.

2. Choose the Right Exercises: Select a combination of push-day exercises from the earlier list that aligns with your goals. Ensure you include exercises that target your chest, shoulders, and triceps.

3. Determine Sets and Repetitions: The number of sets and repetitions you perform depends on your goals:

  • For strength: 3-5 sets of 4-6 repetitions with heavier weights.
  • For muscle building: 3-4 sets of 8-12 repetitions with moderate weights.
  • For endurance and definition: 2-3 sets of 12-15+ repetitions with lighter weights.
  • Adjust these parameters as you progress, and your strength improves.

4. Choose the Right Weight: Use a weight that challenges you but allows you to complete your target repetitions correctly. If you can easily complete the set, increase the weight slightly.

5. Balance Push and Pull Movements: To prevent muscle imbalances and reduce the risk of injury, incorporate pull day exercises (targeting back and biceps) into your overall workout routine. Ensure a balanced approach to your training.

6. Create a Weekly Schedule: Decide how often you’ll include push-day workouts in your weekly routine. This can vary based on your overall training program but typically ranges from 1-3 times per week.

7. Warm-Up and Cool-Down: Always start with a thorough warm-up to prepare your muscles and joints for the workout. This may include light cardio, dynamic stretches, and mobility exercises.

After your push-day workout, engage in a cool-down routine with static stretching to enhance flexibility and aid recovery.

Push Day Workout Variations

Workout Variations

Variety is essential in any workout routine to keep things interesting, prevent plateaus, and continuously challenge your muscles.

Here are some push-day workout variations you can incorporate into your fitness regimen based on your goals and fitness level:

1. Push-Pull Split: Divide your workout routine into push days and pull days. On push days, focus on exercises that involve pushing movements (e.g., chest, shoulders, triceps). On pull days, concentrate on pulling movements (e.g., back, biceps). This split provides balanced muscle development and adequate recovery between muscle groups.

2. Push Day for Beginners: If you’re new to strength training, start with a simplified push day routine. Focus on compound movements like push-ups and bodyweight exercises. Begin with fewer sets and repetitions and gradually increase the intensity as your strength improves.

3. Push Day for Advanced Athletes: For those with more experience, advanced push day workouts can incorporate advanced exercises like handstand push-ups, weighted dips, or plyometric variations. These exercises challenge your strength and stability to a greater extent.

4. Push Day for Specific Goals: Tailor your push day routine to meet specific fitness goals:

  • Muscle Building: Increase the number of sets and focus on moderate to heavy weights.
  • Fat Loss: Incorporate high-intensity interval training (HIIT) with push-day exercises to elevate your heart rate and boost calorie burn.
  • Endurance: Perform higher repetitions with lighter weights to improve muscle endurance.
  • Athletic Performance: Include explosive exercises like medicine ball throws or kettlebell swings to enhance power and agility.

5. Push Day with Supersets: Incorporate supersets by performing two push exercises back-to-back with minimal rest. This increases intensity and helps save time during your workout.

6. Pyramid Training: Pyramid training involves gradually increasing or decreasing the weight and repetitions in a set pattern. For example, start with a light weight for high repetitions, then increase the weight and decrease the repetitions in subsequent sets.

7. Push Day Circuit: Create a circuit by combining a series of push day exercises. Perform each exercise for a set amount of time or repetitions, then move to the next without rest. Circuit training enhances cardiovascular fitness while working your muscles.

8. Swiss Ball Push Day: Incorporate a stability ball (Swiss ball) into your push day routine. Exercises on an unstable surface engage your core and stabilize muscles, intensifying the workout.

Common Mistakes to Avoid in Push Day Workouts

Mistakes to Avoid in Push Day

While push-day workouts can be highly effective for building strength and muscle, they can also lead to injury or hinder progress if done incorrectly. Here are some common mistakes to avoid when performing push-day exercises:

1. Neglecting Proper Form: Using improper form is one of the most common mistakes. It can lead to injuries and reduce the effectiveness of your workouts. Always prioritize proper technique, even if it means lifting lighter weights.

2. Overtraining: Overtraining occurs when you don’t allow your muscles enough time to recover between workouts. This can lead to fatigue, decreased performance, and an increased risk of injury. Stick to a structured workout schedule with adequate rest days.

3. Skipping Warm-Up and Cool-Down: Skipping warm-up and cool-down routines can lead to muscle strain and reduced flexibility. Always warm up with dynamic stretches and cool down with static stretches to prevent injury.

4. Using Excessive Weight: Lifting too much weight can compromise your form and increase the risk of injury. Start with a weight you can lift with proper technique and gradually increase it as you become stronger.

5. Ignoring Range of Motion: Failing to use the full range of motion in an exercise can limit effectiveness. Ensure you perform exercises through their range of motion to engage the targeted muscles fully.

6. Neglecting Core Activation: Proper core engagement is crucial for stability during push-day exercises. A weak core can lead to poor form and potential injury. Maintain a strong core throughout your workouts.

7. Not Paying Attention to Breathing: Proper breathing is often overlooked. Exhale during the effort phase (e.g., when pushing the weight) and inhale during the relaxation phase. This helps stabilize your core and maintain blood oxygen levels.

8. Skipping Rest Days: Rest days are essential for muscle recovery and growth. Pushing yourself too hard without adequate rest can lead to burnout and overtraining. Stick to your workout schedule and prioritize rest.

9. Ego Lifting: Trying to lift heavier weights than your current strength level allows is a common mistake. It can result in compromised form and increase the risk of injury. Focus on gradual progression rather than ego lifting.

10. Not Incorporating Variety: Relying on the same exercises week after week can lead to plateaus and boredom. Incorporate variety by changing exercises, sets, reps, or workout intensity to keep your workouts fresh and challenging. 

People Also Ask (FAQ)

Question 1. What does a Push Day Workout?

Answer: A push-day workout primarily targets your chest, shoulders, and triceps. It involves exercises like bench presses, push-ups, and shoulder presses to build upper body strength and muscle definition. Incorporating these moves into your routine can help you achieve a well-rounded and powerful physique.

Question 2. What is the Perfect Push Day?

Answer: The perfect push day is a well-balanced workout focused on developing upper body strength and muscle. It combines exercises targeting the chest, shoulders, and triceps with proper form and a challenging weight/resistance level. Personalization of one’s fitness goals and gradual progression are key to achieving a perfect push-day routine.

Question 3. How Long Should the Push Day Be?

Answer: The ideal duration for a push-day workout typically ranges from 45 minutes to an hour. This timeframe allows for a comprehensive session, including warm-ups, exercise sets, rest intervals, and a proper cool-down. Keep the intensity high, focus on form, and stay within this time frame to optimize your push-day routine.

Question 4. How many Tricep Exercises should I do on Push Day?

Answer: On a push day, it’s generally recommended to include 2-3 tricep exercises. This ensures you effectively target and strengthen the triceps without overloading them. Remember, quality repetitions with proper form are more valuable than quantity when it comes to tricep exercises during your push-day routine.

Question 5. Are 4 Exercises enough for Push Day?

Answer: Yes, incorporating 4 exercises in your push-day routine can be sufficient, especially if they cover a range of movements like chest, shoulders, and triceps. Quality and intensity matter more than quantity, so focus on proper form and progressively challenging weights to maximize your workout. Tailor your routine to your goals and preferences for optimal results.

Question 6. Are 3 Exercises enough for the Triceps?

Answer: Yes, three tricep exercises can be enough to effectively target and stimulate tricep growth during your workout. Prioritize compound movements like tricep dips, close-grip bench presses, and overhead tricep extensions to engage the muscles comprehensively. Quality repetitions and proper form are key to maximizing tricep development with a streamlined exercise selection.

Question 7. What is the big 4-lift Workout?

Answer: The “Big 4-Lift Workout” refers to a strength training regimen centered around four fundamental compound exercises: squat, deadlift, bench press, and overhead press. These lifts are renowned for their ability to target multiple muscle groups and build overall strength, making them a cornerstone of many powerlifting and strength-focused routines. Incorporating the Big 4 into your workout plan can help you achieve significant gains in strength and muscle mass.


In conclusion, push-day workouts are a cornerstone of effective and well-rounded fitness routines, offering many benefits, from enhanced upper body strength and muscle definition to improved metabolism and functional fitness.

When executed with proper form and technique, the array of push-day exercises can yield impressive results.

Crafting a personalized push day routine, setting clear goals, and adapting it to your fitness level are critical steps toward success.

Moreover, the significance of warm-up and cool-down routines cannot be overstated, as they play pivotal roles in injury prevention and muscle recovery.

Recognizing and avoiding common mistakes, such as overtraining and neglecting core engagement, is vital for safe and productive workouts.

Embracing push-day variations tailored to your objectives and interests ensures that your fitness journey remains engaging and challenging.

Consistency, progress tracking, and adequate rest are essential for long-term success in your push-day endeavors.

Ultimately, push-day workouts offer a versatile pathway to physical improvement, increased self-confidence, and overall well-being.

By integrating these principles into your fitness routine, you embark on a journey of self-improvement that can lead to a healthier, more vital, and more vibrant life. So, gear up, stay committed, and let push-day workouts empower your pursuit of fitness excellence.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

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Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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