Push Day Workouts With Barbells

Barbell-first push day workouts for chest, front delts, and triceps with evidence-aligned effort targets, realistic kilogram load examples, and simple progression you can repeat week to week.
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Workout 1

5 exercises16 sets

Barbell Push Day Strength and Hypertrophy Template

Chest, Triceps, Front Delts

A barbell-focused push day template that prioritizes compound presses first, then triceps volume, using stable straight working sets and RIR-based effort progression.

  1. 1
    Barbell Bench Press
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    1Exercise
    Barbell Bench Press

    Rest 3m

    • 16 reps x 50 kgRIR 3
    • 26 reps x 50 kgRIR 2
    • 36 reps x 50 kgRIR 2
    • 46 reps x 50 kgRIR 1

    Set shoulders down and back, keep forearms vertical over wrists, and drive feet into the floor. Stop 1-2 reps before form breakdown.

  2. 2
    Barbell Incline Bench Press
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    anatomy
    2Exercise

    Barbell Incline Bench Press

    Rest 2m 30s

    • 18 reps x 40 kgRIR 3
    • 28 reps x 40 kgRIR 2
    • 38 reps x 40 kgRIR 1

    Use a moderate incline, keep elbows slightly in front of the bar path, and avoid bouncing off the chest.

  3. 3
    Barbell Overhead Press
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    anatomy
    3Exercise

    Barbell Overhead Press

    Rest 2m 30s

    • 16 reps x 32.5 kgRIR 3
    • 26 reps x 32.5 kgRIR 2
    • 36 reps x 32.5 kgRIR 1

    Brace hard, keep ribs stacked over pelvis, and press in a straight bar path close to the face.

  4. 4
    Close-Grip Barbell Bench Press
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    4Exercise
    Close-Grip Barbell Bench Press

    Rest 2m

    • 18 reps x 37.5 kgRIR 2
    • 28 reps x 37.5 kgRIR 2
    • 38 reps x 37.5 kgRIR 1

    Use a shoulder-width or slightly narrower grip, keep elbows tucked, and pause briefly on chest for control.

  5. 5
    Barbell Triceps Extension
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    5Exercise

    Barbell Triceps Extension

    Rest 1m 30s

    • 110 reps x 22.5 kgRIR 2
    • 210 reps x 22.5 kgRIR 2
    • 310 reps x 22.5 kgRIR 1

    Keep upper arms stable, lower with control, and avoid elbow flare. Reduce load if elbow comfort drops.