View this plan on Fitain

Push Workout

Chest & Tricep workout as part of push/pull/legs protocol

1 hour
Intermediate
Shoulders · Chest · Triceps · Forearms

Interests

Build muscle Strength & conditioning Strength Functional fitness Bodybuilding

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Bench

Barbell

Dumbbell

Yoga Mat

Exercises

Warm Up

Arm Swings Shoulder Mobility Wide 3 angles

1 60

Resistance Band Standing Chest Press

1 12

A Set 1 of 4

First weights set

Barbell Bench Press

1 20 -

A Set 2 of 4

Barbell Bench Press

1 15 -

A Set 3 of 4

Barbell Bench Press

1 10 -

A Set 4 of 4

Barbell Bench Press

1 8 -

B Superset 1 of 3

Second weights superset

Seated Pronated Grip Dumbbell Shoulder Press

1 15 -

Chest Flyes on Incline Bench with Dumbbells

1 15 -

B Superset 2 of 3

Seated Pronated Grip Dumbbell Shoulder Press

1 12 -

Chest Flyes on Incline Bench with Dumbbells

1 12 -

B Superset 3 of 3

Seated Pronated Grip Dumbbell Shoulder Press

1 12 -

Chest Flyes on Incline Bench with Dumbbells

1 12 -

C Superset 1 of 3

Third weights superset

Standing Lateral Raise with Dumbbells

1 15 -

Skull Crusher Laying Dumbbell Tricep Extension

1 15 -

Diamond Press Ups

Chest | Triceps

1 15

C Superset 2 of 3

Standing Lateral Raise with Dumbbells

1 12 -

Skull Crusher Laying Dumbbell Tricep Extension

1 12 -

Diamond Press Ups

Chest | Triceps

1 15

C Superset 3 of 3

Standing Lateral Raise with Dumbbells

1 12 -

Skull Crusher Laying Dumbbell Tricep Extension

1 12 -

Diamond Press Ups

Chest | Triceps

1 15

Created by

Sustain Health & Lifestyle Coaching

Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.