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Push Day: Chest, Shoulders & Triceps

A powerful push day hitting your chest, shoulders, and triceps from every angle. Expect a satisfying pump with a smart mix of machines, cables, and dumbbell supersets!

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Workout Breakdown

Warm-Up

Shoulder Circle

2 sets × 30s, 30s

Shoulder Stretch (Cross-Body)

2 sets × 20s, 20s

Push-Up (Incline)

2 sets × 12 reps, 12 reps

Chest — Machine & Cable

Chest Press - Machine

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Crossover - Cable

3 sets × 12 reps, 12 reps, 12 reps

Cable Woodchop (Low to High) - Cable

3 sets × 12 reps, 12 reps, 12 reps

Shoulders — Machine & Cable

Shoulder Press (Overhead) - Smith Machine

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Lateral Raise (Standing) - Cable

3 sets × 15 reps, 15 reps, 15 reps

Dumbbell Supersets

3 circuits

Dumbbell Press (Incline) - Dumbbell

1 set × 10 reps

Lateral Raise - Dumbbell

1 set × 15 reps

3 circuits

Press (Arnold) - Dumbbell

1 set × 10 reps

Front Raise (Single-Arm) - Dumbbell

1 set × 12 reps

Triceps Finisher

3 circuits

Triceps Pushdown - Cable

1 set × 12 reps

Dumbbell Tricep Overhead Extension

1 set × 12 reps

Triceps Extension - Cable Rope

3 sets × 12 reps, 12 reps, 12 reps

Cool Down

Chest Doorway Stretch

1 set × 30s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s