Push Day Workout: Build Stronger Chest, Shoulders & Triceps

By Editorial Last updated Apr 9, 2025

When it comes to building an aesthetic, functional upper body, Push Day is where the magic begins. This is the day you train all the muscles involved in pushing movements — chest, shoulders, and triceps.

Whether you’re a beginner or looking to upgrade your current split, this guide will help you crush your push workouts with confidence and clarity.

What Is Push Day?

Push Day is part of the Push-Pull-Legs (PPL) workout split. It focuses on exercises where you push weights away from your body — like pressing, overhead lifting, and arm extensions.

On Push Day, you target:

Chest (e.g., bench press, push-ups)
Shoulders (e.g., overhead press, lateral raises)
Triceps (e.g., dips, extensions)

Sample Push Day Workout (Beginner Friendly)

Exercise	Sets	Reps
Barbell Bench Press	3	8-10
Overhead Shoulder Press	3	8-10
Incline Dumbbell Press	3	10
Dumbbell Lateral Raises	3	12-15
Triceps Pushdowns	3	12-15
Triceps Dips (Bodyweight)	2	Max

Tip: Focus on controlled movements, and don’t rush through sets. Quality over quantity!

Push Day at Home (No Equipment? No Problem!)

No gym? No excuses! Here’s a bodyweight Push Day you can do anywhere:

Push-Ups – 4 sets x 10-15
Incline Push-Ups (feet elevated) – 3×12
Shoulder Taps – 3×20 (10 each side)
Pike Push-Ups – 3×8 (for shoulders)
Tricep Dips (on chair/bench) – 3×12
Wall Push-Up Hold – 3×30 seconds

Push Day Form Tips

Warm up before you start – 5-10 minutes of mobility drills and light cardio.
Use mirror feedback or record yourself to check form.
For pressing exercises, keep wrists neutral and shoulder blades retracted.
Don’t lock your elbows at the top of movements.
Cool down with light stretching for your chest and shoulders.

Push Day Benefits

Builds upper body size and strength
Improves posture and shoulder health
Enhances pushing power (great for athletes)
Tones your arms and chest — especially helpful for fat loss and physique goals
Boosts confidence (who doesn’t love a good chest pump?)

Nutrition Tip for Push Day

Pre-workout: A banana with black coffee or oats with whey
Post-workout: Protein-rich meal with healthy carbs (chicken + rice, paneer + roti)

Mistakes to Avoid on Push Day

Skipping warm-ups
Overtraining shoulders (they’re involved in nearly all pushing moves)
Lifting too heavy too soon
Poor form during overhead movements
Ignoring triceps (they make up 2/3 of your arm size!)

Final Thoughts

Push Day is not just chest day. It’s a total upper-body strength session that sets the tone for your entire week. Keep your form sharp, focus on progression, and fuel your body right — and you’ll start seeing results faster than you think.