PUSH WORKOUT — CHEST, SHOULDERS & TRICEPS

When it comes to building upper-body strength, symmetry, and power, your push workout is where everything comes together. This routine is designed for intermediate-level lifters who want to develop their chest, shoulders, and triceps — the trio of muscles responsible for every pushing motion your body makes.

Before you pick up a dumbbell, remember one golden rule: never train cold. Always begin with a full-body warm-up and dynamic stretching to loosen the joints and prepare your nervous system for the workload ahead.

The Warm-Up Protocol

Your warm-up sets should begin with 50% of the weight you plan to lift in your main sets. These initial sets prepare your muscles, joints, and connective tissues, reducing the risk of injury and improving performance.

Once warmed up, move into your main sets. These should be challenging and heavy — you should only be able to perform 10–15 controlled repetitions with good form.

If you can do more than 15 reps, it’s time to increase your poundage. For advanced lifters, going heavy for 6–8 reps per set is perfectly fine and often beneficial for hypertrophy and strength.

CHEST WORKOUT

The foundation of your push day. This sequence targets the upper, middle, and lower pectorals — ensuring complete chest development.

1. Decline Dumbbell Press

• 2 Warm-Up Sets

• 3 Main Sets

• Purpose: Builds the lower pectorals and helps achieve a fuller, rounder chest.

• Tip: Keep your elbows at a 45° angle and control the weight on the way down.

2. Incline Dumbbell Press

• 2 Warm-Up Sets

• 2 Main Sets

• Purpose: Targets the upper chest, giving it that defined, athletic shape.

• Tip: Slight incline (30°–40°) works best to avoid front delt overactivation.

3. Standing Cable Chest Press

• 2 Warm-Up Sets

• 2 Main Sets

• Purpose: Creates constant tension across the entire movement.

• Tip: Focus on a slow eccentric (lowering) phase to maximize muscle activation.

SHOULDERS WORKOUT

Your shoulders define your frame. This section hits all three deltoid heads (anterior, lateral, and posterior) for balanced aesthetics and strength.

1. Dumbbell Overhead Press

• 2 Warm-Up Sets

• 3 Main Sets

• Purpose: Primary compound movement for deltoid and triceps strength.

• Tip: Keep your core tight and avoid arching your lower back.

2. Cable Lateral Raises

• 2 Warm-Up Sets

• 2 Main Sets

• Purpose: Builds the medial deltoids — responsible for shoulder width.

• Tip: Use controlled form; don’t swing your arms.

3. Cable External Rotations

• 2 Warm-Up Sets

• 2 Main Sets

• Purpose: Strengthens rotator cuff muscles, crucial for shoulder stability.

• Tip: Keep the elbow tucked close to your torso throughout.

4. Parallel Bar Dips

• 2 Main Sets

• Purpose: Excellent compound exercise hitting the chest, shoulders, and triceps simultaneously.

• Tip: Lean slightly forward to emphasize the chest, or stay upright to emphasize triceps.

TRICEPS WORKOUT

The triceps make up nearly two-thirds of your upper arm mass, and a strong push routine must finish with them.

1. Decline Close Grip Bench Press

• 2 Warm-Up Sets

• 2 Main Sets

• Purpose: A power move that builds dense triceps strength while engaging the chest.

• Tip: Keep elbows close to the body; don’t flare them out.

2. Cable Pushdowns

• 2 Warm-Up Sets

• 2 Main Sets

• Purpose: Isolates the triceps for a strong finish and peak contraction.

• Tip: Use a rope attachment for a fuller range of motion and muscle engagement.

COOLDOWN: FULL BODY PASSIVE STRETCHING

End your session with 5–10 minutes of full-body passive stretching. Stretching after heavy lifting helps:

• Improve flexibility and recovery

• Reduce post-workout soreness

• Promote better blood flow and muscle repair

Focus on your chest, shoulders, triceps, and lower back. Slow, deep breathing enhances relaxation and recovery.

TRAINING SCIENCE INSIGHT

Research in the Journal of Strength and Conditioning Research (2018) shows that compound push movements like the bench press and dips trigger the highest activation in pectoral and triceps muscles. Additionally, progressive overload — gradually increasing your weights — leads to superior muscle growth by stimulating muscle protein synthesis (MPS).

A 2020 study published in Sports Medicine found that volume + intensity (not just weight) determines hypertrophy. Meaning: form, tempo, and consistency matter more than ego-lifting.

PRO TIPS TO MAXIMIZE RESULTS

• Track your lifts — logging weights helps you see progress and stay consistent.

• Rest between sets — 60–90 seconds for hypertrophy; 2–3 minutes for strength.

• Nutrition counts — your muscles grow in the kitchen. Ensure protein intake of 1.6–2.2g/kg body weight daily.

• Sleep and recovery — aim for at least 8 hours of sleep to optimize growth hormone release.

This Push Workout builds strength, shape, and structure across your upper body — but remember, no single workout creates lasting results. What transforms you is consistency, recovery, and nutrition.

Train hard. Lift smart. Eat right.