Push Day Workouts

Push day workouts focused on chest, shoulders, and triceps with evidence-aligned set volume, near-failure effort targets, and practical load progressions that work for lifters training with mixed gym equipment.
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Set load units

Workout 1

6 exercises18 sets

Push Day Compound + Accessory Template

Chest, Triceps, Front Delts, Side Delts

A six-movement push day template using heavy-to-moderate compounds first, then shoulder and triceps accessories, with sample loads and RIR targets to guide week-to-week progression.

  1. 1
    Barbell Bench Press
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    anatomy
    1Exercise
    Barbell Bench Press

    Rest 2m 30s

    • 18 reps x 95 kgRIR 2
    • 28 reps x 105 kgRIR 1.5
    • 38 reps x 115 kgRIR 1

    Set shoulder blades, keep feet planted, and touch low chest with a controlled descent. Stop 1-2 reps before form breakdown.

  2. 2
    Incline Dumbbell Bench Press
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    anatomy
    2Exercise

    Incline Dumbbell Bench Press

    Rest 2m

    • 110 reps x 35 kgRIR 2.5
    • 210 reps x 40 kgRIR 2
    • 310 reps x 45 kgRIR 1.5

    Use a 30-45 degree bench, lower dumbbells to mid-chest, and avoid shoulder shrugging at lockout.

  3. 3
    Dumbbell Overhead Press
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    anatomy
    3Exercise

    Dumbbell Overhead Press

    Rest 2m

    • 110 reps x 25 kgRIR 2.5
    • 210 reps x 30 kgRIR 2
    • 310 reps x 35 kgRIR 1.5

    Brace ribs down, press in a slight arc over mid-foot, and avoid lumbar overextension at lockout.

  4. 4
    Cable Lateral Raise
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    4Exercise

    Cable Lateral Raise

    Rest 1m 30s

    • 115 reps x 10 kgRIR 3
    • 215 reps x 12.5 kgRIR 2
    • 312 reps x 15 kgRIR 1

    Lead with elbows, stop around shoulder height, and avoid torso swing to keep local deltoid stimulus high.

  5. 5
    Machine Chest Fly
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    5Exercise
    Machine Chest Fly

    Rest 1m 30s

    • 112 reps x 70 kgRIR 2.5
    • 212 reps x 80 kgRIR 2
    • 312 reps x 90 kgRIR 1

    Keep shoulders depressed, pause briefly in the contracted position, and keep tempo controlled on the return.

  6. 6
    Cable Triceps Extension
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    6Exercise

    Cable Triceps Extension

    Rest 1m 15s

    • 112 reps x 42.5 kgRIR 2.5
    • 212 reps x 50 kgRIR 2
    • 312 reps x 57.5 kgRIR 1

    Pin elbows near ribs, lock out hard each rep, and keep trunk quiet to prevent momentum-assisted reps.