Push (Chest, Shoulders, Triceps)

Workout Name : Push (Chest, Shoulders, Triceps)

Shared By : JefitTeam VIP


Frequency : 1 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 15 / 14172

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This workout focuses on push movements and highlights heavy compound movements. The center of the workout is the bench press and the military press. For push movements proper shoulder health is important. Remember to warm up before working out and to tuck and retract the scapula during the lift.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

ANY Push (Chest, Shoulders, Triceps)
Muscle Exercise Name Timer Reps Sets Track


Barbell Bench Press Barbell Bench Press 120 sec 8 3 Progress Chart


Barbell Standing Military Press Barbell Standing Military Press 120 sec 8 3 Progress Chart


Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart


Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 8 3 Progress Chart


Close Hand Pushup Close Hand Pushup 60 sec 8 3 Progress Chart


Plank Plank 60 sec - 2 Progress Chart