Push Day
A 45-minute push day: bench press and overhead press for strength, incline bench for the upper chest, explosive push-ups for speed and boxing jabs to finish the shoulders under fatigue. Chest, shoulders, triceps and core across roughly 460 kcal.
Push Day at a glance
- Level
- Intermediate
- Duration
- 45 minutes
- Exercises
- 5
- Estimated burn
- ~460 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Chest, Shoulders, Triceps, Core
- Made for
- Everyone
- Price
- Free
5 exercises in Push Day
- 1Bench Press4 × 8
- 2Overhead Press4 × 8
- 3Incline Bench3 × 10
- 4Explosive Push-Up4 × 12
- 5Boxing Jab4 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Push Day
Press heavy first, then let the explosive work be genuinely explosive rather than a slow grind. Two minutes of rest on the barbell lifts. The jab finisher is conditioning, not strength work — keep the hands moving and stop chasing power once the shoulders fatigue.
Push Day — questions
How long does Push Day take?
About 45 minutes from the first set to the last. The session contains 5 exercises and burns roughly 460 kcal for an average trainee.
What equipment do you need for Push Day?
Barbell and plates. The session is built around Bench Press, Overhead Press, Incline Bench and more, and every exercise comes with a demo video in the GymiaFit app.
Is Push Day suitable for beginners?
Push Day is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Push Day work?
Chest, Shoulders, Triceps, Core. 5 exercises, starting with Bench Press, Overhead Press, Incline Bench.
Is Push Day free?
Yes. Push Day is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Push Day into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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