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my favorite push day workout!

#workoutroutine #pushdayworkout #armsworkout

2025/1/31 Edited to

A push day workout typically focuses on exercises targeting the upper body's pushing muscles, incorporating key movements such as the bench press, tricep pushdowns, and shoulder press. To enhance your push day routine, consider integrating supersets to optimize time and intensity. For instance, supersetting tricep pushdowns directly followed by tricep extensions can maximize muscle engagement and increase growth potential. Make sure to prioritize proper form over heavy weights to reduce the risk of injury. Adequate warm-up is essential, including dynamic stretches that activate the chest and triceps, thereby improving performance. For advanced workout enthusiasts, manipulate the tempo of your repetitions—consider slowing down during the eccentric (lowering) phase of the lift to create more tension on the muscle fibers. Post-workout, nutrients play a critical role in recovery; focus on protein-rich foods to aid muscle repair and growth. Keeping your body hydrated is equally important. As you progress, adjust the weights or repetitions to continue challenging your muscles and preventing plateaus. With consistent practice and the right approach, your push day workouts will enhance your upper body strength and overall physique dramatically.

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How to plan the best push day

First, a flat press - choose 1 of the following (3 sets of 6-8 reps): - Bench press - Floor press - Dumbbell press - Machine chest press Next, do an overhead press - choose 1 of the following (3 sets of 6-8 reps): - Seated dumbbell press - Arnold press - Military press - Machine shoulder

258 likes

A woman in a white crop top and light blue shorts is seated on a gym machine, viewed from behind, with the text "YOUR NEXT BACK DAY" overlayed. She is preparing for a back workout.

A woman performs lat pulldowns on a gym machine, pulling the bar down towards her chest. The text "Lat Pulldowns 3x6-8" is displayed on the image.

A woman, viewed from behind, performs seated back rows using a cable machine. She wears a black sports bra and light blue shorts. The text "Seated back rows 3x6-8" is overlayed.

How to get an hourglass back!

This pull day workout has been my staple for the last year and I haven’t changed it since! It’s mainly back focused with a hint of arms! Workout details: 1. 3x6-8 lat pull downs 2. 3x6-8 seated back rows 3. 3x6-8 lat pullovers 4. 3x6-8 rear delt cable cross flys 5. 3x6-8 cable bicep cur

1738 likes

3 exercises i never skip on push day 😼 fit by @EkkoWMNS dc JAYMER #fitnesstips #abs #gymgirl #fittok #fypシ

1 like

A woman in a gym takes a mirror selfie, showcasing her workout attire. The image is titled "PUSH DAY shoulders | chest | triceps," indicating the focus of the workout.

A woman demonstrates single-arm shoulder presses on a machine, with instructions to hold one arm static while performing reps with the other, for 4 sets of 6-8 reps per arm.

A woman performs neutral chest presses on an incline bench, bringing dumbbells together with palms facing each other, for 3 sets of 10-12 repetitions.

5 EXERCISE PUSH DAY WORKOUT 💪✨

Here are some of my go-to exercises for push days! 1. Single arm shoulder presses on a plate loaded machine -I used to only ever do shoulder presses with dumbbells. I never opted to use any of the machines because I feel like machines at different gyms are so inconsistent so it feels like it’s

214 likes

Push day 🤘🏻

Push and pull days are my favorite (it was only 10 on each but hey we all gotta start somewhere) 🤘🏻👌🏻😜 #gymtime💪🏼💪🏼💪🏼 #pushday #gymgirl #feelinggood #gym

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A woman in a light purple sports bra and leggings takes a mirror selfie in a gym bathroom. Text overlay reads "PUSH DAY MUST TRYS Shoulders/ triceps/ chest."

A woman in a black crop top and grey shorts performs seated lateral raises with dumbbells in a gym. Text overlay identifies the exercise.

A woman in a black crop top and grey shorts performs standing tricep extensions with a dumbbell overhead in a gym. Text overlay identifies the exercise.

PUSH DAY MUST TRYS

Why push is my favorite workout day: So a well developed push day includes exercises like bench presses, shoulder presses, and chest flies, which engage the chest, shoulders, and triceps. These workouts are crucial for building upper body strength, muscle definition, and overall functional fitne

126 likes

current push day routine

because I love shoulder day!!! every exercise is done until failure and for 4 sets each :) #workoutroutine #pushdayworkout #WellnessEssentials #lemon8wellnesscreator #Positive

7 likes

A woman in a green sports bra and purple leggings takes a mirror selfie in a gym, with the text overlay "Steal my upper body workout." She is wearing headphones.

My Current Push Day (Shoulders/Chest/Tris)

My current favorite push day to target shoulders and a little bit of chest/tris #upperbodyday #shoulderworkout #bikiniprep #bodybuilding

13 likes

A push day should grow chest, delts, and triceps

Heavy presses first, isolation work after, and enough volume to actually progress. Save this post for your next push day. #gym #workoutroutine #gymmotivation #viral

117 likes

upper body workout (push day)

This mornings workout! I absolutely LOVE working my upper body and I wish I had the same mindset for leg days😭 - reminder to not skip upper body ladies!! #upperbodyworkout #pushday #gymmotivation #fitnesslifestyle #workoutroutine

60 likes

The only chest workout you need

Chest growth isn’t complicated tbh. Train heavy. Control the eccentric. Actually take your sets close to or to failure 😮‍💨 This is one of my favorite chest sessions for building strength and size. Save this for your next push day. #chestday #pushday #gymreels #fitnessmotiva

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💪🏽 TUESDAY — PUSH DAY

Push days are for building strength physically AND mentally 💕 Working shoulders, chest, and triceps while reminding myself that growth happens when you keep showing up. #PushDay #UpperBodyWorkout #FitnessMotivation #GymRoutine #WomenWhoLift #WorkoutFromHome #HealthyLifestyle

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A push day should feel simple and effective

Heavy presses first, isolations after, and enough volume to grow without wasting time. Start workout on Hypertro #gym #workout #pushday #Lemon8

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Push Day Routine

This is my push day routine to hit chest, triceps, and shoulders! I do 3 sets of 10 reps for each lift, making sure to stretch before and after. My pull day routine is already up on my page. Stay tuned for my leg and glute routines coming later this week, as well as my full workout routine! #pa

202 likes

A woman in a black t-shirt and headphones takes a mirror selfie in a gym, holding a green phone. Text overlay reads 'My Push Day Workout' and 'SWIPE', indicating a workout routine.

A woman with blonde hair and headphones performs dumbbell lateral raises in a gym, holding dumbbells with arms extended upwards. Text describes the exercise as 'DB Lateral Raises SUPERSET W/ DB Upright Rows'.

A woman with blonde hair and headphones performs dumbbell upright rows in a gym, holding dumbbells near her chest. Text describes the exercise as 'DB Lateral Raises SUPERSET W/ DB Upright Rows'.

My Push Day Workout Routine 💪🏻

If you’re looking for a KILLER push-day workout you’ve found it! 🔥 If you need to, you can split up some of the supersets! My gyms childcare only allows you to workout for 1.5hrs so I sometimes have to do things to make sure I finish my workout in a timely manner—plus it ups the intensity so it’s a

19 likes

A woman in athletic wear stands at a cable machine, with text overlays pointing to her shoulders, triceps, and chest, and a large title "how to plan your PUSH DAY" to introduce a workout guide.

A woman performs a seated dumbbell overhead press, demonstrating 'exercise 1: overhead press'. Text lists options like seated dumbbell press, Arnold press, military press, and machine shoulder press, with 3 sets of 6-8 reps.

A woman performs a barbell bench press, illustrating 'exercise 2: flat press'. Text provides choices such as bench press, floor press, dumbbell press, and machine chest press, with 3 sets of 6-8 reps.

Plan your PUSH DAY

Not sure how to plan out your push workout to hit your triceps, chest, and shoulders? Here is a guide you can follow! For exercise 1, you'll want to perform an overhead pressing movement. Choose 1 of the following (3 sets of 6-8 reps): - Seated dumbbell press - Arnold press - Military

162 likes

My Favorite Day

#pushdayworkout #chestdayworkout #pushday

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my favorite is push day

#gym #dadbod week 2 finishing strong

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PUSH DAY WORKOUT ROUTINE

My push day workout routine to target chest, shoulders, and triceps! #Fitness #pushday #gym #fitnessjourney #workoutoutroutine

48 likes

A 30-day push-up challenge schedule is displayed over a blurred image of a woman in a push-up position. The schedule lists daily push-up counts, increasing over time, with designated rest days. The text 'lemon8' and '@riversong1979' are visible at the bottom.

Push Stronger Every Single Day

🔥30-Day Push-Up Challenge🔥 Ready to build strength and boost confidence in just 30 days? This push-up challenge is beginner-friendly, effective, and only takes minutes a day! 💪 How it works: Start with what you can do and gradually increase each day. By Day 30, you’ll be stronger, more toned

92 likes

FULL PUSH DAY 💪

Try this full push day routine to hit all of the pecs, shoulders, and triceps and get a juicy upper body pump. A push day consist of all the pushing movements, which naturally hit these 3 muscle groups. I like to start by hitting chest, then move to shoulders, and finally triceps. I usually always

147 likes

A woman in a black sports bra and light blue leggings stands in a gym, taking a mirror selfie. Overlay text reads "My GO-TO shoulder workout (push day)" and "lemon8 @juliana.paige."

A woman performs seated shoulder presses on a Smith machine in a gym. Overlay text indicates "seated shoulder press (smith machine) 3 x 7-10 1 drop set" and "lemon8 @juliana.paige."

A woman performs chest flyes on a plate-loaded machine in a gym. Overlay text specifies "chest fly 3 x 12-15" and "lemon8 @juliana.paige."

My GO-TO shoulder workout (push day)

My boulder shoulder workout 🪨🤝🏼 On shoulder days I also train a little chest and triceps making it a PUSH day This is my favorite muscle group to train bc it really gives muscle mommy 😎 Here is how I structure my workout👇🏼 1. Seated Shoulder Press 3 x 7-10 1 dropset (3 sets reducin

41 likes

Push Up Day Upperbody Workout 🫶

Push day Upperbody workout❤️‍🔥 1. Incline Chest Press - 4 x 10-12 reps 2. Shoulder Press - 4 x 8-10 reps 3. Overhead Tricep Extensions Superset 4. Lateral Raises - 4 x until failure 5. Incline Close Grip Press Superset 6. Incline Tricep Extensions - 4 x 10-12 reps 7. Arnold Press - 3 x 12 r

1143 likes

A woman in a blue sports bra and black shorts performs a lateral raise with dumbbells, illustrating a 'Push Day Workout That you can do at home' in a home gym setting.

Two images show a woman demonstrating the 4x8-10 DB Chest Press on a bench, from the starting position with 90-degree elbows to pushing dumbbells upwards with a slight bend at full extension.

Two images show a woman demonstrating the 4x8-10 DB Seated Shoulder Press on a bench, from the starting position with dumbbells at shoulder height to pressing them upward, keeping her back against the backrest.

DB ONLY Push Workout

Whether you are at the gym or at home, you can do this workout! All you need are a few sets of dumbbells and a bench. If you are at the gym you can stay in one spot the entire workout! Push Workout: movements where you are pushing away from your body, usually working chest, shoulders, and tricep

41 likes

A woman in grey athletic wear sits on a gym bench, holding a dumbbell, ready for a "PUSH DAY" workout targeting chest, shoulders, triceps, and core.

A woman demonstrates a push-up to alternating toe touch, reaching her right hand towards her left foot, as part of a 3 sets of 6 reps per side exercise.

A woman lies on a flat gym bench, performing dumbbell bench press with two dumbbells, as part of a 4 sets of 8-12 reps exercise.

Chest shoulders triceps abs workout 🩶

Hot girls don't skip upper body✋🏼✋🏼✋🏼 Comin at you with a FIRE FLAMES chest shoulders and triceps workout with some abs as a finisher😤 I work my abs after my upper body days (so twice a week) and I normally try to do treadmill sprints after as well! LET'S GET ACTIVE 1️⃣ push-up

157 likes

FULL PUSH DAY 💪

Try this full push day workout to fully hit the chest, shoulders, and tris. A push day consists of all the pushing movements, which will naturally hit these 3 muscle groups. This is why a lot of people use a push pull legs workout split because it just makes sense to hit these muscles together on t

123 likes

A gym bag, white sneakers, water bottle, and towel are displayed on a counter, with text overlay "WHAT TO DO ON PUSH DAY my 2024 Routine" introducing a workout guide.

A gym bag, white sneakers, water bottle, and towel are shown. Text outlines the "chest focused" part of a push day routine, including "bench press," "cable chest press," and "chest press machine" after a warm-up.

A gym bag, white sneakers, water bottle, and towel are displayed. Text details the "shoulder focused" section of the push day routine, listing "shoulder press," "shoulder press machine," and "overhead press" exercises.

i spend about 10 minutes for each workout ! not my photos !

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3 push day focused exercises

#pushdayworkout #upperbodyworkout #armday #workoutroutine #gymmotivation

16 likes

dumbbell only push day - shy girl friendly 💘💕 #dumbbellworkout #dumbbellonlyworkouts #workoutsforwomen #upperbodyworkouts

42 likes

A woman in a gym, wearing a sports bra and leggings, poses with a phone on a tripod. Text overlay reads "PUSH DAY WORKOUT" and "Lemon8 @juliana.paige".

A woman performs a plated shoulder press exercise on a machine in a gym. Text overlay indicates "PLATED SHOULDER PRESS 2 x 8-10 1 dropset".

A woman performs an incline dumbbell press on a bench in a gym, holding dumbbells. Text overlay indicates "INCLINE DUMBBELL PRESS 3 x 10-12".

PUSH DAY WORKOUT

Push day is my favoriteeee day!! Push consists of shoulders, chest and tris✨ Try this workout for a challenging upper body day! Set & Rep explanations ⬇️ 1 drop set = 3 sets back to back, to failure, lowering weight each time 1 rest pause set = 3 mini sets of 8-10 reps, restin

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Best Beginner Push Day Workout

⬇️ 2 BEST PUSH DAY EXERCISES ⬇️ Beginners need to keep it simple. Hit the chest, shoulders, and triceps. Hit the chest and triceps on the chest press machine. Hit the shoulders and triceps on the shoulder press machine. Go for 3-4 sets for 6-8 reps with intensity where you can barely f

20 likes

Push Day Workout

This is my current go-to push day workout, I plan to make some changes relatively soon and start a new, stricter training schedule next week. I started with 5-10 min of dynamic stretching (don’t want any shoulder injuries!) •3x8 Shoulder press •3x8 Chest press •3x8 Lateral raises •3xfail

1 like

A woman in a white sports bra and gray shorts takes a mirror selfie in a gym, with text overlay "Chest, triceps and shoulders" highlighting the workout focus.

A woman performs barbell bench presses with a spotter in a gym, with text overlay "BARBELL BENCH 3X6-8 HEAVY REPS" indicating the exercise and set/rep count.

A woman performs dumbbell bench presses on a flat bench in a gym, with text overlay "DUMBBELL BENCH 3X6-8 HEAVY REPS" indicating the exercise and set/rep count.

Push Day Workout

Hot girls train upper body! This has been my go to chest, shoulders and triceps workout for a good 2 years now and it hasn’t failed me! Workout details: - barbell bench 3x6-8 heavy reps - dumbbell bench 3x6-8 heavy reps - shoulder press 3x6-8 heavy reps - lateral raises 3x6-8 reps - single

85 likes

A woman performs a dumbbell press on an incline bench, with text highlighting the chest, shoulders, and triceps. The image introduces how to structure a perfect PUSH workout.

A woman lies on a flat bench, holding dumbbells above her chest, demonstrating a flat press. Text lists options for Exercise 1: Flat press, including bench press and dumbbell press, with 3 sets of 6-8 reps.

A woman performs an overhead dumbbell press on an incline bench. Text outlines Exercise 2: Overhead Press, listing options like seated dumbbell press and military press, with 3 sets of 6-8 reps.

How to structure the perfect PUSH workout

What is a Push workout? It's a workout that targets the chest, shoulders, and triceps (aka the muscles that perform "pushing" movements)! If you're not sure how to plan or structure a Push workout, here is an easy guide that you can follow to make a custom workout (also great if you

143 likes

Full upper body workout

PUSH WORKOUT FOR ALL FITNESS LEVELS 🫶 — because we love high volume workouts over here . hope you guys love this one! The shoulder and chest pump was too good . Make sure to save & share w ur gym bestie so u guys can do. #Fitness #gymmotivation #bodytransformation #fitnessjourney

593 likes

sexy back & biceps workout

strong is sexy ladies!! this is a back and bicep workout that is great for beginners but also for my advanced girlies🏋🏻‍♀️ building a strong back also allows for that smaller waist illusion so lets get to work👏🏻👏🏻 the workout: •lat pull downs •cable rows •cable pull downs •cable biceps

949 likes

A fitness graphic titled 'Dumbbell Only Pull Day' displays six exercises with illustrations and set/rep counts. It includes Pull Ups (4 sets max reps), DB Row (4 sets 10 reps), Reverse Fly (3 sets 12 reps), DB Shrugs (3 sets 10 reps), Seated Curls (3 sets 12 reps), and Hammer Curls (3 sets 15 reps).

Ultimate Dumbbell Push Workout

If your looking for a push day workouts here is a good roadmap of where it to start from. I love incorporating these workouts because you can enhance muscle symmetry and stability, as the independent movement of each arm requires greater coordination and engagement of stabilizing muscles. Additiona

481 likes

How to grow your biceps! 💪🏾

Some of my favorite bicep exercises. Most of the time whenever im doing any exercise im trying to push myself. So incorporating things such as dropset (for me) has helped me significantly especially when lifting arms. Most of the time when you think you couldn’t do any curls you most likely could’v

726 likes

Four anatomical illustrations show exercises: dumbbell incline bench press, chest-supported dumbbell lateral raise, weighted dips, and single-arm tricep pushdown, highlighting target muscles. Text describes each exercise with reps to failure.

Two anatomical illustrations show exercises: smith machine guillotine press, highlighting chest, and a behind-the-back cable lateral raise, highlighting shoulders. Text describes each exercise with reps to failure.

ULTIMATE PUSH DAY GUIDE

here’s my ideal push day: A. dumbbell incline press A. rotator cuff warm up B. dumbbell lateral raised chest supported B. behind the head barbell shoulder press C. SA tricep push down C. smith machine guillotine press D. chest flys D. weighted drips drop to body weight D. push ups

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A gym setting features a weight machine and bench, with a pink 'Push Day' overlay. The image displays a detailed workout routine including chest press, bench press, shoulder press, tricep dips, push-ups, and various core exercises, concluding with a sauna session.

Push Day workout!🌸

Another day complete and this has me DONE 😮‍💨 what is your split workout? mine is Monday- pulls Tuesday -- lower body Wednesday- push Thursday - lower body Friday- at home/ garage workout (boxing, full body, dance, whatever! 😄) Saturday - short full body workout with about a hour of c

7 likes

Push Day Workout Routine

The workout details: Chest press: 3 x 6-10 - Adjust the machine so the handles are at mid-chest height - Keep your shoulder blades squeezed together and push forward - Bring the handles back in slowly Overhead press: 3 x 8-12 - Start with the bar at collarbone height - Push up over your

37 likes

MY PULL DAY ROUTINE!!

My full pull day routine with pictures! 🤍🤍🤍 1. Standing EZ Bar Bicep Curls - 3 sets of 8-12 reps 2. Chest Supported T-Bar Row - 3 sets of 8-12 reps 3. Dumbbell Hammer Curl - 3 sets of 8-12 reps 4. Lat Pull Down - 3 sets of 8-12 reps 5. EZ Bar Preacher Curls - 3 sets of 8-12 reps 6. Sing

22 likes

A black background with white text announcing 'TOP 5 CHEST EXERCISES RANKED' and a call to action to 'Save this before your next push day.'

Text describing the Barbell Bench Press as the 'King of chest builders' with form tips, alongside an illustration of a person performing a barbell bench press.

Text detailing the Incline Dumbbell Press, focusing on targeting the upper chest with form instructions, accompanied by an illustration of someone doing the exercise.

Top 5 Chest Exercises — Ranked by science & results 💪

Bench → Incline DB → Dips → Cable Fly → Push-Ups Save this for your next push day 🔖 Comment “CHEST” for my full push workout. #chestday #workout #motivation #gymtips #gymtok

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Gym vlog push day 🫶

🔥 Sculpt your summer body in 28 days 🔗 Tap my profile to get the RELOAD plan & start strong. 🚨58 Spots Gone. Only 2 left in deal #fitnessvlog #summerbodyloading #summerworkoutroutine #pushday #pushdayworkout

37 likes

A woman in blue workout attire stands in a gym, facing away from the camera, next to a cable machine. Overlay text reads "PUSH WORKOUT shoulders | triceps | chest," indicating the focus of the workout routine.

Two frames show a woman performing an incline dumbbell press on an inclined bench. The left frame shows the dumbbells at face level, and the right shows them pushed upwards. Text describes the exercise, sets, reps, and form cues.

Two frames show a woman performing a dumbbell shoulder press on an inclined seat. The left frame shows dumbbells at shoulder height, and the right shows them pressed overhead. Text describes the exercise, sets, reps, and form cues.

Push Workout for your shoulders, triceps, & chest

Don't skip push day! Check out this workout: Incline dumbbell press: 3 sets of 6-10 reps - Set a bench inclined about 30°- 45° - Begin with your dumbbells at face level, with elbows slightly tucked in - Push the dumbbells upwards and inwards, over your face - Slowly bring them back down

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A white card overlays a blurry gym background, displaying a '5 Day Workout Split' with exercises for Legs, Push, Pull, Cardio/Abs, and Active Recovery. The card specifies 8-10 reps X 3 sets and includes a 'Swipe' indicator.

A white card on a textured background details 'Monday: Legs' exercises. It lists and describes Hip Thrusts, Romanian Deadlifts (RDLs), Goblet Squat, Quad Raises, and Bulgarian Split Squat, with a peach emoji next to the title.

A white card on a textured background outlines 'Tuesday: Push (Chest, Shoulders, Triceps)' exercises. It lists and describes Dumbbell Chest Press, Close Grip Dumbbell Chest Press, Shoulder Press, Tricep Pushdowns, Skull Crushers, and Shoulder Raises.

✨ Ready to Crush Your Fitness Goals? ✨

Here’s an effective 5-day workout split to keep you strong and energized! 💪 Swipe through each photo for quick how-to’s! Save for later bestie 🍋 8-10 reps X 3 sets Monday: Legs 🍑 • Hip thrusts (glutes, hamstrings) • RDLs (hamstrings, lower back) • Goblet squat (quads, glutes, core)

2206 likes

My favorite kind of day

#pushdayworkout #chestdaybestday #chestworkout

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PUSH DAY EXERCISES

CHEST•SHOULDERS•TRIS #pushday #chest #shoulders #triceps #weightlifting

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Push day full workout for GAINS!

Push day full workout for GAINS! #PushDay #MuscleGains #ChestWorkout #ShoulderDay #Triceps

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A woman demonstrates the incline dumbbell skullcrusher on an incline bench in a gym. Text overlays provide instructions: lay on an inclined bench, hold dumbbells above the face, bend arms back, and straighten arms up.

A woman performs an incline dumbbell press on an inclined bench in a gym, pushing dumbbells upwards. Text overlays provide instructions: set bench at 30°-40°, begin with dumbbells at face level, push up, then bring down.

Push day workout: Shy girl friendly

Incline skullcrusher (3 sets of 10-12) - Lay on a bench inclined back around 30° - Hold the dumbbells up above your face, - Bend your arms back behind you, keeping elbows in one spot - Straighten your arms back up Incline dumbbell press (3 sets of 8-10) - Set a bench inclined about 30°-40

68 likes

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