Maximize Your Push Day: Ultimate Chest, Triceps, & Shoulders Workout for All Levels

Ready to supercharge your upper body? A Push day is your ticket to sculpting a powerful chest, triceps, and shoulders. It’s not just about lifting weights—it's about building strength and confidence with every rep.

In this workout, Gymreapers athlete Jack West shows you how to maximize your Push day. This routine focuses on essential exercises that target key muscle groups. From machine flies to triceps dips, each move is designed to help you push harder and lift smarter.

Incorporating these exercises into your routine isn’t just about looking good—it's about creating a balanced workout that ensures all parts of your upper body are getting the attention they deserve. Get ready to hit the gym and take your strength to the next level!

  

Push Day Workout Summary

Exercises	Sets	Reps	Key Focus
Machine Fly	4	12	Squeeze chest at the top, control descent
Machine Chest Press	4	10	Keep hands in line with chest, controlled motion
Incline Dumbbell Press	4	8-12	Focus on upper chest, avoid flaring elbows
Triceps Dip Machine	4	10-12	Full range of motion, elbows close to body
Seated Dumbbell Lateral Raise	4	12-15	Controlled raises, avoid swinging

Machine Fly: Isolating Chest for Maximum Growth

The machine fly is all about isolating and stretching your chest muscles for a deep burn. Jack West highlights the importance of really feeling the stretch and contraction with each rep. Sit back, plant your feet, and grab the handles. Keep a slight bend in your elbows, and as you bring your arms together, focus on squeezing your chest at the top.

"Think of it like hugging a barrel," Jack West mentions in the video. The key is in control—don’t just let the weight drop. Control it on the way down to maintain tension on your chest, not your shoulders. Jack hits 4 sets of 12 reps, ensuring each rep counts.

• What Muscles Does the Machine Fly Work? Primarily your chest and front deltoids, helping you enhance upper body strength.
• Form Tip: Keep your elbows slightly bent and focus on squeezing your chest at the top.
• Common Mistakes: Avoid straightening your arms too much or arching your back, which takes tension away from your chest.

Machine Chest Press: Powerhouse for Strength and Size

The machine chest press is a powerhouse move for building strength and size in your chest. Jack West emphasizes how important it is to set the seat correctly. “You want your hands in line with your chest,” he says, ensuring that you’re pushing with your chest and not just your arms.

Keep your core tight as you press the weight forward, and control the movement as you lower it back. Jack goes for 4 sets of 10 reps here, using controlled motions to really feel the stretch at the bottom.

If you feel any discomfort in your elbows during pressing movements, it's time to protect them with Gymreapers’ elbow sleeves. They provide just the right amount of compression, helping reduce strain while you focus on lifting with confidence. Whether you're just starting out or pushing heavier weights, these sleeves keep your elbows supported for every rep!

• What Muscles Does the Machine Chest Press Work? Primarily your chest, with secondary engagement from your shoulders.
• Form Tip: Sit with your back pressed against the pad, and grip the handles firmly. Push through your chest to maximize muscle engagement.
• Common Mistakes: Avoid letting your shoulders rise toward your ears and don’t lock your elbows at the top.

Incline Dumbbell Press: Build Your Upper Chest

Want to add size and definition to your upper chest? The incline dumbbell press is your go-to move. Jack West stresses the importance of setting the incline at the right angle—around 30 to 45 degrees. “This helps hit the upper part of your chest, crucial for a balanced physique,” Jack explains.

Grab a pair of dumbbells, plant your feet firmly on the floor, and press them up with control. Jack performs 4 sets of 8-12 reps, using a weight that's challenging but allows for proper form.

Struggling to keep your wrists stable during pressing movements? Our wrist wraps give you the confidence and support you need to lift smarter, not just heavier. Keep your form clean and avoid unnecessary strain—grab a pair today!

• What Muscles Does the Incline Dumbbell Press Work? Primarily your upper chest, with added work for the triceps and shoulders.
• Form Tip: Keep your back flat against the bench and don’t let your elbows flare too wide.
• Common Mistakes: Avoid setting the bench at too steep of an incline—it can place more strain on your shoulders than your chest.

Triceps Dip Machine: Focus on Triceps Isolation

For targeting your triceps with precision, the triceps dip machine is a game-changer. “This machine lets you focus on squeezing your triceps without worrying about balance,” says Jack West. Adjust the seat and grip the handles, keeping your elbows close to your body. Push down, fully extending your arms, and then slowly return to the starting position.

Jack emphasizes the importance of full range of motion—don’t cut your reps short. He goes for 4 sets of 10-12 reps, focusing on getting a solid contraction at the bottom.

• What Muscles Does the Triceps Dip Machine Work? Primarily your triceps, but also engages your chest and shoulders.
• Form Tip: Keep your core tight and your elbows close to your body for maximum tricep activation.
• Common Mistakes: Don’t use momentum to power through the reps. Avoid leaning too far forward, which can shift emphasis to your chest.

Seated Dumbbell Lateral Raise: Build Shoulder Width

Rounding out your Push day with shoulder work is crucial, and the seated dumbbell lateral raise is perfect for targeting the lateral delts. By sitting down, you minimize body movement and force your shoulders to do all the work. “This is all about control—don’t swing the weights,” Jack advises.

Jack completes 4 sets of 12-15 reps, focusing on slow and controlled movements.

• What Muscles Do Seated Dumbbell Lateral Raises Work? Primarily the lateral deltoids, which helps build shoulder width.
• Form Tip: Keep a slight bend in your elbows and raise the weights with control. Avoid swinging.
• Common Mistakes: Using too much weight can lead to poor form. Stick to lighter dumbbells for proper shoulder activation.

Cool-Down: Essential for Recovery

After a challenging Push day, cooling down is essential. Take 5-10 minutes to stretch your chest, triceps, and shoulders. Foam rolling is also a great option to release any tension and aid muscle recovery.

Tips for Success:

1. Consistency is Key: Stick to this routine at least once a week to see real progress.
2. Use Proper Form: Prioritize form over heavier weights to avoid injury and maximize muscle engagement.
3. Adjust to Your Level: Beginners can start with lighter weights, while advanced lifters can increase the intensity with more volume.
4. Get the Right Equipment: Check out Gymreapers gear, like wrist wraps and elbow sleeves, to support your workouts.

VERIFIED WRIST WRAP REVIEWS

Frequently Asked Questions:

Q: Can beginners do this Push day workout?
A: Absolutely! Beginners can start with lighter weights and fewer sets, gradually increasing as they become more comfortable with the exercises.

Q: How often should I train chest, triceps, and shoulders?
A: For balanced progress, you should aim to train these muscle groups at least once a week.

Q: What should I eat post-workout?
A: Post-workout nutrition is key for recovery. We recommend a high-protein meal or supplement, like whey protein, to aid muscle repair.

 

Conclusion

This Push day workout, led by Gymreapers athlete Jack West, is designed to help you build strength, muscle, and confidence. By focusing on the chest, triceps, and shoulders, you’ll create a balanced and powerful upper body. Whether you’re a beginner or advanced lifter, this workout provides the foundation you need to progress.

Follow this routine and start seeing gains in your upper body strength. And don’t forget to shop Gymreapers Gear to optimize your performance and recovery!