Gym push workout

Exercises

Barbell or dumbbell bench press

3 × 6–10

Targets: chest, front delts, triceps

Steps for barbell bench press

1. Lie flat on the bench with your eyes under the bar.
2. Plant your feet firmly on the floor and lightly brace your core.
3. Grip the bar slightly wider than shoulder-width.
4. Unrack the bar and hold it over your chest with straight arms.
5. Lower the bar with control to your mid-chest.
6. Keep your elbows slightly tucked rather than flared straight out.
7. Press the bar back up until your arms are straight.
8. Keep your shoulders packed down into the bench throughout.

Steps for dumbbell bench press

1. Sit on the bench with a dumbbell in each hand.
2. Lie back and bring the dumbbells to chest level.
3. Plant your feet and brace your core.
4. Press the dumbbells upward until your arms are straight.
5. Lower them slowly back to chest level.
6. Keep your wrists stacked over your elbows.
7. Repeat with control.

Incline dumbbell press or machine chest press

3 × 8–12

Targets: upper chest, front delts, triceps

Steps for incline dumbbell press

1. Set the bench to a slight incline.
2. Sit down with a dumbbell in each hand and lean back onto the bench.
3. Start with the dumbbells near your upper chest.
4. Press them upward and slightly inward.
5. Stop just before the dumbbells touch at the top.
6. Lower them slowly back down.
7. Keep your chest up and shoulders stable.

Steps for machine chest press

1. Adjust the seat so the handles line up with your chest.
2. Sit tall with your feet planted.
3. Grip the handles and brace your core.
4. Press the handles forward until your arms are nearly straight.
5. Squeeze your chest at the end of the movement.
6. Return slowly until you feel a stretch through the chest.
7. Avoid bouncing the weight.

Overhead press (dumbbell or barbell)

3 × 8–12

Targets: shoulders, triceps, upper chest, core

Steps for dumbbell overhead press

1. Sit or stand with a dumbbell in each hand at shoulder height.
2. Keep your palms facing forward or slightly inward.
3. Brace your core and keep your ribs down.
4. Press the dumbbells overhead until your arms are straight.
5. Lower them back to shoulder level with control.
6. Avoid arching your lower back.
7. Keep the movement smooth and controlled.

Steps for barbell overhead press

1. Stand with feet about shoulder-width apart.
2. Hold the bar at upper-chest level with hands just outside shoulder-width.
3. Brace your core and squeeze your glutes.
4. Press the bar overhead in a straight path.
5. Move your head slightly back as the bar passes, then bring it through under the bar.
6. Lock out overhead with control.
7. Lower the bar back to the starting position.
8. Do not lean back excessively.

Lateral raise

3 × 12–15

Targets: side delts, shoulders

Steps

1. Stand tall with a dumbbell in each hand at your sides.
2. Keep a slight bend in your elbows.
3. Raise your arms out to the sides until they reach about shoulder height.
4. Lead with your elbows rather than swinging the weights.
5. Pause briefly at the top.
6. Lower the dumbbells slowly.
7. Use light to moderate weight and keep the reps controlled.

Tricep pushdown or bench dip

3 × 10–15

Targets: triceps

Steps for tricep pushdown

1. Attach a rope or straight bar to the cable machine.
2. Stand tall with elbows close to your sides.
3. Start with your hands around lower-chest height.
4. Push the handle down until your arms are straight.
5. Squeeze your triceps at the bottom.
6. Return slowly to the start without letting your elbows drift forward.
7. Keep your torso still.

Steps for bench dip

1. Sit on the edge of a bench and place your hands beside your hips.
2. Slide your hips off the bench with legs bent or straight.
3. Lower your body by bending your elbows.
4. Stop when your shoulders feel comfortably stretched.
5. Press back up until your arms are straight.
6. Keep the movement controlled.
7. If this bothers your shoulders, use pushdowns instead.

Optional finisher

Cable fly or pec deck

2 × 12–15

Targets: chest, front delts

Steps for cable fly

1. Set the cable handles around chest height.
2. Stand in the middle with one foot slightly forward.
3. Start with your arms open and elbows softly bent.
4. Bring your hands forward in a wide arc until they meet in front of your chest.
5. Squeeze your chest at the front.
6. Return slowly to the stretched position.
7. Keep the movement smooth and avoid turning it into a press.

Steps for pec deck

1. Adjust the seat so your arms line up with the machine pads or handles.
2. Sit tall with your chest up.
3. Bring your arms inward until the pads or handles meet in front of you.
4. Squeeze your chest briefly.
5. Return slowly to the start.
6. Keep control throughout the full range.

Notes

• This workout covers the main push muscle groups: chest, shoulders, and triceps.
• The structure includes a flat press, incline press, and overhead press, making it a more complete push day.
• Lateral raises help bring in more side-delt work, which heavy pressing does not fully cover.
• Rest about 60–90 seconds between most sets, and 90–120 seconds on heavier bench or overhead press sets.
• Choose loads that make the last few reps challenging while keeping your form solid.