The Right Way to Train Chest, Shoulders, and Triceps

A smart push day workout hits the right muscles with the right movements. This guide shows you how to structure it for real strength and size.

May 16, 2025

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Push day isn't just for bodybuilders. Done right, it's a focused, efficient way to build pressing strength and muscle without wasting time or energy. The key is smart exercise selection and intentional effort, not just hammering out sets on the bench.

push exercises shown by a strengh coach

A proper push workout hits your chest, shoulders, and triceps all in one session. But that doesn’t mean every press variation belongs in the same workout. You need structure. You need balance. And most lifters could benefit from dialing in their push day a bit more.

Today’s topic: Push Day Structure. Most lifters jump into a push workout with no clear plan. This guide walks you through a push day that actually supports strength goals, without wrecking your shoulders or stalling your progress.

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Why Push Day Makes Sense for Powerlifters

Even if you train squat, bench, and deadlift on separate days, a push day can fit into your accessory work or off-season programming. It reinforces the muscles that drive your press and helps address weak links.

And there are differing programs for beginners and advanced lifters. Here’s one recommendation for novice lifters:

  • Bench Press: 3 sets x 10 reps at 68% of 1RM

  • Close Grip Bench Press: 2 sets x 12 reps

  • Overhead Press: 3 sets x 10 reps

  • Low Pulley Overhead Cable Tricep Extensions: 3×15

  • Push Ups: 3 sets to Failure

Close-Grip Bench Press: Benefits, How-To, & Muscles Worked

We discuss 8 close-grip bench press benefits and how it can help your overall muscle gain and strength.

powerliftingtechnique.com/close-grip-bench-press-benefits

Overhead Press | Full Guide with Demo

The overhead press explained by a coach. Includes how to do it, what muscles are worked, and variations.

powerliftingtechnique.com/overhead-press-full-guide-with-demo

The Incline Push-Up: Pros, Cons, & How To

The incline push-up is a good starting point if you struggle with regular push-ups. But what is the correct form? How often should you do it? Read on.

powerliftingtechnique.com/incline-push-up

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