Push Day Workout: A Comprehensive Guide for You

If you plan to do well-rounded strength training, you cannot afford to miss out on a push day workout. It is an integral component of any bodybuilding program. These workouts mainly target muscles that help push movements like triceps, shoulders, and chest. Now, you may ask why you should include push day workouts in your exercise regime. Well, let’s explore it below. This blog will act as a comprehensive guide on push day workouts for you.

Why Should You Opt for Push Day Workout?

You must know why it is more significant than other exercises and workouts out there. Push-ups help you develop upper body strength, improve muscle definition, and have other significant health benefits. 

What is a Push Day Workout?

In push workouts, you focus on three specific muscle groups: triceps, shoulders, and chest. Depending on your fitness schedule and goals, you should perform a this kind workout 1-2 times a week. This workout routine includes a mix of isolation and compound exercises to target several muscle groups and subsequently isolate a particular muscle group. 

5 Best Push Day Workouts for Growth

There are so many push workouts to do, so it is challenging to shortlist a few push exercises. However, it is essential to select a few exercises to make a good routine to ensure muscle growth. Ensuring that the movement activates the right set of muscles is crucial. 

Here are 5 push day workouts that will be useful and effective in building your muscles:

Flat Dumbbell Bench Press

Starting your push day workout routine with this specific push day exercise will be an excellent option. A flat dumbbell bench press focuses on your chest, but triceps and shoulders also appear in the discussion during push workout routine

With the dumbbell press, you have the option to work unilaterally. This means your stronger body side won’t be able to compensate for the weaker side. This is an excellent push day workout. You can also do other exercises like dumbbell lateral raises or dumbbell flye.

Steps to Follow:

  • Take a dumbbell in each of your hands and then lie on a flat bench.
  • While lying on your back, press the dumbbell up tills your arms are straight.
  • Lower the dumbbells until your arms make a 90-degree angle. You can go lower to get a good stretch. 
  • Now press the dumbbells back up until your arms become straight. Repeat the process a few times. 

Tips: Keep your back flat on the bench and feet flat on the floor while lying in this push day workout. Go hard on this workout while maintaining good form.

Mistakes to Avoid: Most people need help maintaining a full range of motion during this push day workout. So you should avoid making this mistake. And you have to lower your dumbbells to get a good stretch. This will activate your chest muscles properly. 

Incline Bench Press

This push day workout is similar to a flat bench press, but it is done on an incline bench. The incline bench has an angle that emphasizes the upper chest, creating a fuller and rounder look. 

This push day workout activates the front deltoid. It is essential to adjust your weight correctly, or your form may need to be improved. Doing a barbell bench press will also be helpful.

Steps to Follow

  • Lie on an incline bench with a barbell above you. Squeeze your shoulder blades together to create a stable and solid position on the bench. 
  • Lift the barbell upward until the arms get straight.
  • Lower the barbell to keep it a few inches away from your chest.
  • Lift the weight until your arms are straight. Now repeat these steps for a few times.

Tips: Ensure that you keep your back flat on the bench and feet flat on the floor while lying in this push day workout. The weight should not be too heavy, or else it might cause injuries to your lower back.

Mistakes to Avoid: Your elbows should not flare out while performing this push day workout. Tuck your elbows close to your body to get the most out of it. 

Close Grip Bench Press

This is one of the best push day exercises. It activates various muscle groups, specifically targeting the triceps. You need to bring your hands closer to focus the tension on the triceps more in this push day workout. 

Steps to Follow:

  • Lie on a flat bench with a barbell positioned above you.
  • Hold the barbell at shoulder-width apart or a little closer.
  • Lift the barbell upward until the arms get straight.
  • Lower it down near your chest. 
  • Lift the weight back up until the arms become straight. Repeat the steps for a few times. 

Tips: Remember to squeeze the shoulder blades together. Activate the triceps thoroughly before increasing the weight. 

Mistakes to Avoid: The grip should be shoulder-width, or your triceps muscles won’t be activated. 


Dips are another good push day workout as they ideally target the triceps and chest. If you can perform dips correctly, you will get a good pump. 

If this push day workout feels too easy, you can do it weighted. By enhancing the difficulty, you can undoubtedly stimulate your muscles more.

On the other hand, if you cannot do dips, you can ask someone to help you do it. Once you have built enough strength, you can do this push day workout independently. 

Steps to Follow

  • Position yourself on a chair or a dip station while keeping your hands shoulder-width apart.
  • Extend your legs out at a 45-degree angle.
  • Bend your elbows to lower your body down to make a 90-degree angle. If you cannot reach 90 degrees, try to get as close as possible. 
  • Lift your body until the arms are straight. Now repeat the steps for a few times. 

Tips: Keep your head up and back straight. Don’t round your shoulders while dipping down. 

Mistakes to Avoid: Lower your body until your elbows make a 90-degree arc. This allows you to fully focus on your chest and triceps. 

Dumbbell Shoulder Press

This push day workout is a very effective compound movement that activates your shoulder muscles. You must include this push day workout in your push-workout routine. Take a lightweight at the start if this is your first time doing this workout. Otherwise, you might end up hurting yourself. You can also proceed to another exercise, like an overhead press or overhead triceps extension.

Once you get warmed up, you can gradually increase the weight in this push day workout. 

Steps to Follow

  • Take a dumbbell in each hand and set it upright on a bench.
  • Position the dumbbells at the shoulders with palms facing forward.
  • It lifts the weight until the arms get straight.
  • Lower it down until it makes a 90-degree angle.
  • Lift the weight until the arms become straight. Now, repeat this procedure a few times. 

Tips: Do not round your shoulders, and keep your back straight. You must also keep your anterior head up while doing this push day workout. 

Mistakes to Avoid: Most people do not lift high enough. Therefore, you should put your 100% effort into lifting the weight. Extend fully to make the most of this push day workout.

Know about Push-Pull Workouts: Routines and Guide for Building Muscle here.

Salient Push Day Workouts Benefits

There are several benefits of push day workouts. It offers different physical and mental benefits, a few of which are described below. 

  • Enhanced Upper Body Strength: The push day workout focuses on the muscles in the triceps, shoulders, and chest, enhancing upper body strength greatly.
  • Muscle Growth: It effectively stimulate muscle growth, resulting in a more sculpted and defined upper body.
  • Increased Functional Strength: A push day workout also improves your strength. As a result, you can better perform various daily activities like moving furniture, pushing doors, and carrying groceries. 
  • Boost in Metabolism: Various push day workouts effectively boost your metabolism, which is advantageous in managing your weight. 
  • Increased Bone Density: Thiss like overhead presses and bench presses effectively stimulate bone growth, which prevents osteoporosis and similar conditions. 
  • Versatility: Most push day workouts are quite versatile. You can do them with minimal tools and equipment. 

The Final Words

Push day workouts are the best option for working on your triceps, shoulders, and chest muscles. Properly performing the right exercises is essential in this regard. The above 5 exercises will make the best push day routine for you. If you can adequately perform these workouts, you can achieve an excellent physique. It is essential to focus on quality over quantity. Start slow with lighter weight and then increase the weight gradually. Within a few days, you will experience a noticeable difference.