Push Day Power
A dedicated pressing session hitting chest, shoulders, and triceps from every angle. Heavy compounds first, isolation finishers to chase the pump. Barbell, dumbbells, and a bench is all you need.
Sophie HartCSCS, BSc Sports Science
8 years coaching competitive powerlifters and recreational lifters. Former national-level bench presser who understands the mechanics of pressing better than most. Believes in earning your isolation work with heavy compounds first.
Equipment Needed
0 of 38 sets completed
Warm-Up
Strength
The main event. Work up to a challenging weight for 6 reps. Plant your feet, arch your upper back, retract your shoulder blades. Bar touches mid-chest, press to lockout.
Bench at 30-degree incline. Dumbbells start at shoulder height, press up and slightly inward. Squeeze your upper chest at the top.
Superset A
Sit upright, core tight. Start with dumbbells at ear height, press to full lockout overhead. Control the descent.
Slight bend in the elbows, lead with your pinkies, lift to shoulder height. Use a weight you can control — no swinging.
Superset B
Flat bench. Arms slightly bent, lower the dumbbells out to the sides in a wide arc until you feel a deep stretch. Squeeze back to the top.
Bent forward at the hips, light dumbbells. Raise arms out to the sides squeezing your rear delts. Keeps your shoulders healthy and balanced.
Finisher
Use a bench behind you, hands on the edge, feet out in front. Lower until your elbows hit 90 degrees. Bodyweight only — go to failure on the last set.
Standard push-ups to absolute failure. When you stall, drop to your knees and keep going. Empty the tank.
Cool-Down
Check off each set as you go. Complete the full workout to mark it done.
What This Workout Does For You
Heavy barbell pressing builds raw pushing strength that carries over to every upper body movement
Incline and flat angles ensure full chest development from clavicle to sternum
Lateral raises and rear delt work build the rounded shoulder look that makes you look wide
Tricep isolation at the end maximises arm growth without compromising compound performance
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