Whether you’re a bodybuilder, strength athlete, or normal lifter, foundational movement patterns should form the backbone of your training routine. When correctly programmed, these provide a solid lifting foundation, improving function and performance.

The fundamental basic movement patterns are push, pull, squat, hinge, lunge, and rotation. These movements are involved in most activities and sports performances. They form the building blocks for most exercises, improving strength, stability, and coordination.

The push movement is widely adopted throughout activity and exercise. It primarily involves the chest, shoulders, and tricep muscles. Movement examples include pushing open a door or pushing an opponent away in wrestling.

As a foundational movement, programming the right push day workout is important. Components such as exercise intensity, lifting volume, and exercise order must be considered. 

In the article below, we discuss the best push workout, describing each exercise in detail. We’ve designed it to work well as part of a 3 day workout split. Let’s take a look below!

10 Best Push Day Workouts For Muscle Growth

The exercises below represent some of the best shoulder workouts for muscular hypertrophy and strength. Alongside this, we’ve included some great chest exercises and tricep-building movements.

Barbell Push Press

The barbell push press is a compound shoulder exercise that requires you to press a loaded barbell overhead. It uses a slight leg drive, making it a dynamic pressing movement. It increases strength, builds muscle, and can help to improve performance.

The anterior and lateral deltoids function as the primary movers. The triceps, glutes, quadriceps, calves, and core muscles perform secondary roles.

How to do

1. Stand in front of a suitable rack with the barbell set at upper chest height.
2. Grasp the barbell using a double overhand grip. Your hands should be shoulder-width apart.
3. Bring your elbows forward so they’re pointing in front of you. The barbell should be sitting in the palms of your hand. 
4. Assume a shoulder-width stance. Inhale and engage your core. Unrack the barbell and take a step back.
5. Keep your chest up with your head facing forward. 
6. Exhale and perform a partial squat until your knees are nearly parallel to the floor. Press the barbell up at the same time. 
7. Pause briefly when your elbows are extended overhead. Your knees should also be extended.
8. Inhale and bring the barbell back to the starting position under control.

Tips

• Make sure you don’t flex your knees too much. It should be a slight flexion followed by a powerful extension. 
• Ensure that your head stays in a neutral position when pressing the bar overhead. Avoid bringing it forward or back.

Optimal Sets & Reps

Barbell Bench Press

The bench press is a popular exercise that works on the muscle groups of your upper body. It is effective in chest muscle development, which can increase 10 to 20% in muscle thickness over 3 months.

It also promotes the growth of the triceps. If you choose to focus on a single exercise to enhance your upper body muscles, the barbell bench press is a great choice.

How To Do

1. Lie down on the bench and pull your shoulder blades together.
2. Slightly arch your back and grab the bar slightly wider than the width of your shoulder.
3. Inhale and exhale to lift the bar from the rack.
4. Lower the bar carefully until it touches your chest, close to your sternum.
5. Push the bar to the starting position as you exhale.
6. Repeat.

Tips

• Ensure your back, shoulders, and buttocks remain in contact with the bench. 
• Don’t allow your elbows to flare out to the sides as you lower the barbell.
• Exhale as you push the barbell up, and inhale as you lower it to your chest.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	4-5	4-6
Hypertrophy	3-4	8-12
Endurance Training	2-3	12-15+
Power Training	3-4	1-3

Overhead Press

Another classic exercise you should implement to develop your muscle groups is the overhead press. It typically works on your front and middle deltoids and triceps. Your entire body is also active during this exercise.

This overhead press enhances shoulder strength and definition, improving your push-up performance and overall upper-body power. Additionally, this exercise contributes to shoulder stability, reducing the risk of injury during push-up variations.

How To Do

1. Place a barbell at about chest height.
2. Grip the bar wider than shoulder width and step close to it.
3. Inhale and raise the bar so it is resting on your collarbone.
4. Press the bar up until your arms are straight while exhaling.
5. Inhale at the top and lower the bar carefully to your shoulders.
6. Repeat.

Tips

• Maintain a strong and stable stance with your feet hip-width apart.
• Keep your core and glutes engaged throughout the exercise.
• Steer clear of using momentum or bouncing the weight to help lift it overhead.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	4-5	4-6
Hypertrophy	3-4	8-12
Endurance Training	2-3	12-15+
Power Training	3-4	1-3

Incline Dumbbell Bench Press

The incline dumbbell bench press is another exercise that improves your upper body pushing muscles. It targets the upper chest muscles including the pectoralis major, shoulders including the anterior deltoids, and triceps.

Incorporating the incline bench press with dumbbells into your workout helps build and define the upper chest. It strengthens the shoulders and triceps, enhancing overall upper body strength.

How To Do

1. Adjust the incline of your bench to around 30-45 degrees.
2. Sit down and lift a pair of dumbbells.
3. Press the dumbbells from the starting position to up to straight arms while exhaling.
4. Inhale while lowering the dumbbells to your shoulders.
5. Repeat.

Tips

• Maintain a neutral spine position by engaging your core and avoiding excessive arching.
• Start with a manageable weight and focus on maintaining proper form and control.
• Maintain a strong and steady grip on the dumbbells throughout the exercise.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	4-5	4-6
Hypertrophy	3-4	8-12
Endurance Training	2-3	12-15+
Power Training	3-4	1-3

Dumbbell Lateral Raise

One of the best upper body exercises to implement is lateral raises. It works on all of your shoulder muscle groups, primarily targeting the shoulder muscles, specifically the lateral deltoids.

The exercise enhances shoulder definition and widens the upper body appearance, creating a balanced physique. It also strengthens the shoulder muscles, improving overall shoulder stability and reducing the risk of injury.

How To Do

1. Grab a pair of dumbbells and place your arms on your sides.
2. Gently raise the dumbbells outwards until your arms are straight and horizontal.
3. Carefully lower the dumbbells.
4. Repeat the action.

Tips

• Avoid using momentum or swinging your body to lift the weights.
• Lower the dumbbells slowly and under control, resisting the urge to let them drop.
• Concentrate on feeling the tension in your lateral deltoids (side shoulder muscles) as you lift the dumbbells.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3-4	6-8
Hypertrophy	3-4	10-15
Endurance Training	2-3	15-20+
Power Training	3-4	4-6

Chest Dip

The chest dip is a functional chest exercise. It requires you to come up and down using a set of parallel bars. This makes it a great exercise to develop pressing strength using a compound movement pattern. 

The primary movers are the abdominal heads of the pectoralis major. The secondary movers are the triceps brachii, anterior deltoids, and latissimus dorsi muscles. 

Different chest dip variations can be performed which changes the muscle activation.

How to do

1. Stand next to a set of parallel dip bars. Ensure you’re facing forward with your chest up. 
2. Grasp the dip bars with a double overhand grip. Your hands should be in line with your torso. Use a raised surface for help if needed. 
3. Inhale and engage your core. Extend your elbows to take the weight of your body. Raise and cross your knees to maintain balance. 
4. Exhale and flex your elbows to lower your body towards the floor. Keep your chest up with your elbows tucked in. 
5. Pause briefly at the bottom position as your upper-arms reach a parallel position. 
6. Inhale and extend your elbows to return to the starting position.

Tips

• Keep your chest up with your head neutral throughout. This ensures that the abdominal heads are the primary movers. 
• Use a raised surface to assume the starting position if needed. This helps to keep balance.

Optimal Sets & Reps

Dumbbell Chest Fly

The dumbbell chest fly is another push workout routine that results in a great pump. This isolation exercise primarily targets the chest muscles, specifically the pectoralis major. 

This exercise helps build and define the chest muscles for a more sculpted upper body appearance. Also, it improves chest strength, which can enhance your performance in push-up variations, providing greater upper-body stability and power.

How To Do

1. Lie down on a bench and lift a pair of dumbbells to the starting position, arms extended with dumbbells above your chest.
2. With arms straight, lower the dumbbells to your sides.
3. Reverse the motion and return the dumbbells to the starting position.
4. Repeat.

Tips

• Avoid using excessive weight, and focus on a controlled, slow, and smooth movement.
• Keep your elbows slightly bent and in line with your chest as you lower the dumbbells.
• Maintain a steady grip on the dumbbells and ensure they don’t touch or slam together during the exercise.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3-4	6-8
Hypertrophy	3-4	8-12
Endurance Training	2-3	15-20+
Power Training	3-4	4-6

Cable Tricep Pushdown

The cable tricep pushdown is a popular exercise that isolates the three tricep muscle heads. It’s easy to perform and can be done using a wide range of cable attachments. Alongside this, it’s a good way to improve upper-arm aesthetics. 

The primary movers are the tricep brachii muscle heads. They work to extend the elbows as you push the attachment towards the floor.

How to do

1. Attach a straight bar handle to a cable pulley machine. Adjust the cable anchor so it’s in the highest position.
2. Stand facing the cable machine with a hip-width stance. You should be around two feet away. 
3. Grasp the bar with a double overhand grip. Keep your elbows tucked into your body.
4. Inhale and engage your core. Exhale and extend your elbows to bring the cable down. 
5. Pause briefly at the bottom position as your elbows fully extend.
6. Inhale and flex your elbows to come back to the starting position.

Tips

• Make sure that the cable travels straight down from the top position. Avoid standing far away from the machine. 
• Keep your elbows tucked in throughout the movement. This ensures targeted tricep isolation.

Optimal Sets & Reps

Barbell Lying Triceps Extension

The barbell lying triceps extension is the last push-pull workout to build your upper chest. It’s specially designed to work your triceps, lateral, and medial head.

Incorporating the barbell lying triceps extension into your push-up workout offers several benefits. It strengthens and sculpts the triceps, improving your ability to perform push-ups effectively. Moreover, strong triceps enhance upper body stability, allowing you to maintain proper form during push-up variations.

How To Do

1. Lie down on a flat bench with your head near the edge.
2. Grip a barbell and lift it over yourself with a straight arm.
3. Lower the barbell behind your head as you exhale.
4. Reverse the motion bringing the bar back over yourself while extending your arms again.
5. Repeat.

Tips

• Start with a manageable weight to maintain proper form and minimize the risk of injury.
• Ensure a secure grip on the barbell with your hands placed slightly narrower than shoulder-width apart.
• Aim to lower the barbell until it’s just above your forehead, and then extend it upward until your arms are fully extended.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3-4	6-8
Hypertrophy	3-4	8-12
Endurance Training	2-3	15-20+
Power Training	3-4	4-6

Overhead Cable Tricep Extension

The overhead cable tricep extension uses the foundational pushdown movement but performs it overhead. This leads to a higher muscle activation in the triceps long heads. It’s a great way to ensure well-rounded tricep development when performed alongside the other exercises.

The primary movers are the three tricep brachii muscle heads. They work to extend the elbows in the overhead position. The triceps long heads also stabilize the shoulder position.

How to do

1. Attach a rope handle to the cable machine. Ensure that the pulley anchor is set the bottom position. 
2. Grasp both ends of the rope with a double overhand grip. Turn away from the machine while bringing the rope near your ears. Your elbows should be up and tucked into your body. 
3. Inhale and engage your core. Face forward with your chest up. This is the correct starting position. 
4. Exhale and extend your elbows towards the ceiling. Pause briefly at the top position. 
5. Inhale and lower the rope back to the starting position under control.

Tips

• Ensure you don’t move your shoulder during the extension. Your elbows should be the only movers.
• Squeeze your triceps at the top of the movement. This enhances mind-muscle connection, a key determinant of hypertrophy. 

Optimal Sets & Reps

Best Push-Day Workout Routine

In this push day workout, we’ve taken the nine best exercises and programmed them according to the main training principles. We’ve focused on training intensity and training volume as the two key determinants. These refer to the difficulty of exercise and the amount of work performed. 

At the start, we’ve included two strength-based compound exercises. These are programmed when energy levels are high. This allows for better performance using lower repetitions.

Following this, the next five exercises are designed to focus on hypertrophy. These use a higher repetition range with a lower intensity. 

At the end of the workout, we’ve included some of the best tricep workouts using a higher repetition scheme. This works on the crucial elbow extension muscles that play a vital role during the lockout phase of the press.

In terms of training volume, this push day workout works well as part of a 3 day workout split. An example push pull leg workout that integrates it may look something like this.

• Monday — Push Workout.
• Tuesday — Rest.
• Wednesday — Pull Workout.
• Thursday — Rest.
• Friday — Legs Workout.
• Saturday — Rest.
• Sunday — Rest.

Ensure that you perform a suitable warm-up before starting each session. This includes before the PPL split above. A good warm-up increases body temperature, improves joint mobility, and promotes better blood flow. 

Start by performing aerobic exercise. This acts as a small pulse raiser at the beginning of the session. Following this, perform a series of dynamic stretches that relate to the primary muscle groups used.

Exercise	Sets x Reps	Rest
Barbell Push Press	3–5 x 4–6 reps	2–3 minutes
Barbell Bench Press	3–5 x 4–6 reps	2–3 minutes
Barbell Overhead Press	3–4 x 8–10 reps	60–90 seconds
Incline Dumbbell Bench Press	3–4 x 8–10 reps	60–90 seconds
Dumbbell Lateral Raise	3–4 x 8–10 reps	60–90 seconds
Chest Dips	3–4 x 8–10 reps	60–90 seconds
Dumbbell Chest Fly	3–4 x 8–10 reps	60–90 seconds
Cable Tricep Pushdown/Overhead Cable Tricep Extension (alternate weekly)	3–5 x 12–20 reps	60–90 seconds

What Muscle Groups Do A Push Day Workout Target?

A push day involves a series of pushing exercises. These commonly involve pushing the weight away from the body. Because of this, the chest, shoulders, and triceps act as the primary movers.

Chest Anatomy And Function

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

The chest is a large muscle group located at the front of the upper body. The most notable part, the pectoralis major, can be split into three muscle groups or heads. These are the clavicular heads, sternal heads, and abdominal heads. 

The clavicular heads, or upper chest, are the upper parts of the pectoralis major. Their primary function is to perform shoulder flexion. This is bringing the arms in front and above the body. 

They’re more active during incline pressing variations as they involve a larger degree of shoulder flexion. 

The sternal heads, or middle chest, are the middle parts of the pectoralis major. They’re located between the clavicular and abdominal heads. 

They primarily function to adduct the arms. In other worlds, they bring the arms closer into the midline of the body. This would be the primary movement pattern during the pushing phases as you press the weight in front of you. 

The abdominal heads, or lower chest, is the lower part of the pectoralis major. Their size varies between individuals, with some not people not having any at all. 

Their primary function is also to perform shoulder adduction. They work alongside the sternal heads to bring the arms into the midline of the body. They’re more active during decline pressing variations.

Shoulder Anatomy And Function

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

The shoulders are a large muscle group located at the top of the upper arms. They’re made up of three muscle heads, or deltoids. These are the anterior heads, lateral heads, and posterior heads.

The anterior deltoids, or front deltoids, are located at the front of the body. They originate from the clavicle, or collarbone, and insert into the humerus, or upper arm.

The primary function of the anterior deltoids is to perform shoulder flexion. They’re more active during incline versions of the push exercises. They largely play a supporting role as the pectoralis major heads function as the primary movers.

The lateral deltoids, or middle deltoids, are located between the anterior and posterior deltoids. Their main function is to abduct the shoulders or bring them away from the midline of the body. They will be more active in exercises such as the chest dip and dumbbell fly.

The posterior deltoids, or rear deltoids, are located at the back of the body. Their main function is to extend the shoulders or bring them behind the body. This is one of the primary movement patterns used in the lowering phase of the pressing exercises.

Tricep Anatomy And Function

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

The triceps brachii are a large muscle group located at the back of the upper arm. They make up two-thirds of the upper arm mass. They can be divided into three muscle groups, or heads — the tricep lateral heads, tricep medial heads, and tricep long heads. 

The lateral heads, also known as the outer parts of the triceps, are the strongest of the three heads. They’re only active during resistance. Their primary function is to extend the elbows, increasing the angle between the forearms and the upper arms.

The medial heads are located underneath the lateral heads. They’re active during all forms of resistance. Like the lateral heads, they function to extend the elbows. Both of these heads originate from the humerus and insert into the ulna.

Unlike the other two, the long heads originate from the scapula, or shoulder blades. This means that alongside elbow extension, they play a role in shoulder stabilization.

Push Day Training Tips

Follow the main training tips below to ensure an efficient push workout. These should be viewed as vital components of training that need to be considered for each exercise.

Target Both Strength And Hypertrophy

The key when performing the push day detailed above is to target strength and hypertrophy. Strength refers to the ability of the body to work against resistance. Hypertrophy refers to the accumulation of new muscle tissue, or muscle growth.

Strength development is important to lift more weight and increase lifting intensity. This needs to be done using a lower repetition range with higher weights. It forms part of the progressive training approach.

In the workout above, we’ve programmed the first two compound exercises using strength-based sets and repetitions. This is to develop strength when your energy levels are still high. 

Developing functional strength is important for everyday movement patterns, allowing us to efficiently work against resistance. This can improve movement efficiency, performance, and reduce injury risk. 

Hypertrophy tends to be the main training goal of bodybuilders, recreational gymgoers, and some athletes. Alongside the aesthetic benefits, muscle growth can lead to improved function, strength, and power generation. 

In the workout above, higher repetition ranges focus on hypertrophy. This lower intensity allows more volume to be performed. This is because volume is a key determinant of hypertophy. 

These exercises are included after the strength-based movements as they use a lower intensity. 

The main takeaway point is that a push workout can target both exercise goals using a variety of repetition ranges. Rather than targeting one component in isolation, the ranges work both to different degrees. Both can benefit each other when correctly programmed, allowing for well-rounded development.

How To Progressive Overload

Progressive overload is a well-known resistance training principle. It involves the gradual increase of the main training determinants to promote beneficial adaptations. These include exercise intensity, lifting volume, and lifting frequency. 

The principle of progressive overload can be applied to strength and hypertrophy-based movements. When correctly applied, the body adapts by increasing muscular strength or size.

Our push day workout is designed to use progressive overload when integrated into a weekly training program. The strength-based movements will focus on increasing the lifting intensity. This means keeping the repetitions the same while increasing the weight lifted.

The hypertrophy-based movements will focus on increasing the lifting volume. This means that you will work through the suggested repetition range while following the correct form guide. When you hit the higher end, you’ll adjust the intensity and start at the bottom range again.

Focus On Proper Form

Proper exercise form is crucial to ensure correct exercise performance. This refers to performing the exercises in the way they were designed to be done. 

Using the right technique cues ensures targeted muscle activation. The exercise movements are designed to work the primary muscle groups when performed correctly. Form deviations will reduce activation and therefore the possible benefits.

The correct form also helps to adopt efficient movement patterns. The stable body positions ensure that the muscles and joints don’t extend beyond their suggested ranges. This can help to reduce injury risk and maintain performance which are both vital components of progress.

The prevalence of injury risk when weightlifting is high, especially in males. One study suggested that men are 7.4 times more likely to experience a weightlifitng injury compared to women.

In the exercises above, we’ve detailed the correct technique and given useful tips for you to follow. It’s important to follow these for the beneficial adaptations to take place.

Conclusion

A push day workout provides a great way to work the main functional pressing muscles. These include the chest, shoulders, and triceps. Whatever your exercise goal is, the push day workout can be correctly programmed to help you achieve it.

When using the exercises above, follow the technique cues and tips for correct performance. Each workout should focus on strength and hypertrophy exercises that use progressive overload.