Push Day Workouts With Resistance Bands

Push-day resistance-band workouts for adults who want practical chest, shoulder, and triceps training with clear effort targets, realistic tension guidance, and simple progression.
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Workout 1

5 exercises15 sets

Push Day Resistance Band Foundation

Chest, Front Delts, Side Delts, Triceps

A practical push-day template using resistance bands for chest and shoulder volume with one bodyweight triceps finisher, straight working sets, and RIR-based progression.

  1. 1
    Band Chest Press
    anatomy
    1Exercise
    Band Chest Press

    Rest 1m 30s

    • 110 reps x 22 kgRIR 3
    • 210 reps x 22 kgRIR 2
    • 310 reps x 22 kgRIR 1

    Set shoulder blades first, keep forearms stacked over wrists, and avoid losing ribcage position at lockout.

  2. 2
    Band Chest Fly
    anatomy
    2Exercise
    Band Chest Fly

    Rest 1m 15s

    • 112 reps x 12 kgRIR 3
    • 212 reps x 12 kgRIR 2
    • 312 reps x 12 kgRIR 1

    Own the stretched position and finish with chest contraction, not shoulder roll-forward.

  3. 3
    Band Front Raise
    anatomy
    3Exercise

    Band Front Raise

    Rest 1m

    • 112 reps x 8 kgRIR 3
    • 212 reps x 8 kgRIR 2
    • 312 reps x 8 kgRIR 1

    Raise to shoulder height with minimal torso sway and controlled lowering.

  4. 4
    Band Lateral Raise
    anatomy
    4Exercise

    Band Lateral Raise

    Rest 1m

    • 114 reps x 6 kgRIR 3
    • 214 reps x 6 kgRIR 2
    • 314 reps x 6 kgRIR 1

    Lead with elbows and stop at shoulder height to keep tension on side delts.

  5. 5
    Diamond Push Up (Bodyweight Finisher)
    anatomy
    anatomy
    5Exercise

    Diamond Push Up (Bodyweight Finisher)

    Rest 1m 15s

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

    Keep elbows tracking back and maintain neutral trunk; elevate hands if unable to keep target RIR.