Push Day Workouts With Other

Push-day workouts built around push-up and dip variations using benches, boxes, and simple home gear, with evidence-based effort targets and practical load progressions in kilograms.
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Workout 1

4 exercises12 sets

Push Day (Other Equipment) Strength Template

Chest, Triceps, Front Delts

A repeatable push-day session using bench/box-supported push-up and dip patterns, plus bodyweight push-up variants to build chest, shoulders, and triceps with clear RIR progression.

  1. 1
    Push Up
    anatomy
    anatomy
    1Exercise

    Push Up

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Use a shoulder-width hand position and keep ribs down. Maintain 2-3 RIR early, then 1-2 RIR on the final set.

  2. 2
    Decline Push Up
    anatomy
    anatomy
    2Exercise

    Decline Push Up

    Rest 1m 45s

    • 18 reps x 5 kgRIR 3
    • 28 reps x 5 kgRIR 2
    • 38 reps x 5 kgRIR 1

    Keep glutes and abs braced to avoid lumbar extension. Maintain shoulder blade control through full depth.

  3. 3
    Bench Dip
    anatomy
    3Exercise
    Bench Dip

    Rest 1m 30s

    • 112 reps x 10 kgRIR 3
    • 212 reps x 10 kgRIR 2
    • 312 reps x 10 kgRIR 1

    Keep shoulders depressed and chest open. Limit depth to a pain-free shoulder range and avoid aggressive anterior glide.

  4. 4
    Close-Grip Push Up
    anatomy
    anatomy
    4Exercise

    Close-Grip Push Up

    Rest 1m 15s

    • 112 reps x 0 kgRIR 2
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Hands stay under shoulders with a narrow but comfortable width. Keep elbows tracking close to ribs and avoid losing plank alignment.