Detailed Push Workout for Maximum Muscle Growth (Push Day Routine for Bulking)

If you go to the gym 3 or 6 days a week and follow the Push–Pull–Legs split, this detailed breakdown of the Push Day workout will help you optimize muscle gain and stay energetic throughout your session.

Push Day Overview

On a Push Day, you target three main muscle groups:
✅ Chest
✅ Shoulders
✅ Triceps

For muscle gain and bulking, keep your workout short and intense. The goal is to provide maximum muscle stimulus in minimum time, avoiding excessive calorie burn that can slow down weight gain.

We recommend performing two exercises per muscle group, with two sets to failure for each. This ensures maximum muscle activation while keeping total volume efficient. The following push workout is structured around these key principles.

Chest Workout

1. Incline Bench Press / Incline Dumbbell Press / Incline Smith Press / Incline Machine Press

Choose any variation of the incline press you enjoy. We begin with an incline press because the upper chest is the hardest to build.
An incline press primarily targets the upper chest, but it also engages the mid and lower chest sufficiently. Therefore, you don’t need multiple heavy pressing movements.

Since you are freshest at the start of the workout, this is your chance to go heavy and push hard to build an overall fuller chest.

2. Machine Flyes / Cable Flyes (Lower Chest Focus)

  • For Machine Flyes: Sit slightly forward on the seat’s edge and press your upper back against the support pads to emphasize the lower chest.

  • For Cable Flyes: Set the cables high, lean forward slightly, and pull downward in a controlled motion.

Flyes provide a deep stretch, which is excellent for muscle hypertrophy. By combining an incline press (upper chest) with flyes (lower chest), your entire chest gets well-rounded development.
The mid chest is already engaged in both, so adding an extra mid-chest movement isn’t necessary. It may seem minimal, but focusing on just these two exercises allows you to give 100% effort—leading to greater overall growth and recovery.

Shoulder Workout

1. Barbell Overhead Press / Dumbbell Overhead Press / Machine Overhead Press / Smith Overhead Press

Choose any variation to target the front deltoid (front shoulder).
While pressing, avoid flaring your elbows completely to the sides. Instead, keep them slightly forward—around 30°.
This small adjustment reduces shoulder joint strain and helps prevent common shoulder injuries.

2. Dumbbell Lateral Raise / Cable Lateral Raise / Machine Lateral Raise

These exercises target the side delts, which give your shoulders a broader and more aesthetic look.

  • Use a weight that brings you close to failure at 10–15 reps.

  • Keep your arms slightly bent and lift the weights in a circular motion, raising them up to upper-chest height.

Although lateral raises can be tricky to fail on, focus on controlled reps and tension throughout the movement for best results.

Note: The rear deltoids (back of the shoulder) are trained on Pull Day.

 

Triceps Workout

1. Straight Bar Pushdown / Rope Pushdown / Dips / JM Press

  • For Straight Bar or Rope Pushdowns:
    Lean forward slightly, use a close grip, and extend your arms until fully straightened.
    Raise until your wrists are just above your elbows, and then push down until your arms lock out to feel a strong contraction.

  • For Dips:
    Keep your elbows tucked, and think of pushing them backwards.
    Lower your body until your nipples are level with your wrists, then push back up.
    Avoid going too low to prevent shifting tension to your chest and shoulders.

  • For JM Press:
    Use a flat or slightly inclined bench with a close grip.
    Lower the bar (preferably on a Smith machine) above your upper chest, keeping your elbows close to your body.
    Press up with control.

2. Overhead Triceps Extension (Straight Bar / Rope / Dumbbell, Seated)

Choose any variation. While performing overhead extensions:

  • Keep your elbows close to your head, not flared out.

  • Lower the bar or rope until your wrists are level with your elbows.
    Going lower tends to engage the shoulders, so keep the motion controlled and precise for maximum triceps isolation.

Summary: Push Day Key Points

  • Workout Frequency: 3–6 days/week (Push–Pull–Legs split)

  • Sets: 2 sets per exercise (to failure)

  • Goal: Maximum muscle growth in minimal time

  • Chest: Incline Press + Fly variation

  • Shoulder: Overhead Press + Lateral Raise

  • Triceps: Pushdown or JM Press + Overhead Extension

This Push Day workout routine provides the ideal balance between intensity and recovery, ensuring consistent strength and size gains while minimizing fatigue.