Free routine
Push day workout
A chest, shoulders and triceps session, run the way the STRNTH app runs it. Set your weight and reps, log each set and rest. This is the app experience, free in your browser.
Get this in your pocket with STRNTH
This page shows how STRNTH runs a workout, but it saves nothing. Install the app and it remembers every set, suggests your next weight for you and tracks your chest, shoulders and triceps across the weeks.
What is a push day?
A push day trains every muscle that presses a weight away from you: the chest, the shoulders and the triceps. It pairs with a pull day and a legs day to make a full push pull legs split. Grouping these pressing muscles means they work together and recover together, so you can train them hard without overlapping the pulling muscles you hit on pull day.
How to run the session
Start with the bench press while you are fresh, move to the overhead and incline presses, then finish with cable flies, triceps pushdowns and lateral raises. Set your weight and reps on each set with the steppers, log the set, then tap the 90 second rest timer. Rest the full time on the bench and overhead press, where most of the strength is built, and less on the smaller shoulder and arm work.
Picking your weights
Choose a weight where the last rep of each set is hard but still clean. Add a little when you finish every set with good form, and hold or drop the weight when form slips. The progressive overload calculator works out your next weight for you.
Where the app takes over
This page runs one session in the browser and forgets it on reload. The STRNTH app logs every set, suggests the next weight and tracks the climb across the whole split. Pair this with the push pull legs routine and the pull day workout for the full week.
Common questions
What muscles does push day work?
The chest, shoulders and triceps. In short, every muscle that presses a weight away from you, as opposed to the pulling muscles you train on pull day.
How often should I do a push day?
Once or twice a week. On a three day push pull legs split you push once a week, on a six day version you push twice with a few days between.
What is the difference between push and pull days?
Push days train the pressing muscles, the chest, shoulders and triceps. Pull days train the pulling muscles, the back and biceps. Splitting them lets each group work hard and recover before the next session.
Can beginners do this workout?
Yes. Start light, keep the weights easy to control, and add a little only when your form holds across every set. Swap the barbell presses for dumbbells or a machine if that feels steadier.