Push Day
The push half of a push-pull-legs split: barbell bench press and overhead press for strength, dumbbell shoulder presses and chest dips for volume, lateral raises for the side delts and triceps pushdowns to finish the arms. Forty minutes, chest, shoulders and triceps.
Push Day at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Chest, Shoulders, Triceps
- Made for
- Everyone
- Price
- Free
6 exercises in Push Day
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 5Lateral raises dumbbell4 × 20
- 6Cable Reverse Grip Triceps Pushdown (EZ-bar)4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Push Day
Barbell work first, dumbbells and cables after. Rest two minutes on the presses, 60 seconds on the rest. Lateral raises should stay light — if you have to swing the dumbbells up, the side delts have stopped doing the work.
Push Day — questions
How long does Push Day take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Push Day?
Barbell and plates. The session is built around Barbell Bench Press, Barbell Seated Overhead Press, Dumbbell Seated Shoulder Press 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. 6 exercises, starting with Barbell Bench Press, Barbell Seated Overhead Press, Dumbbell Seated Shoulder Press.
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.
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One tap puts every set, rep and rest timer of Push Day into the GymiaFit app — free, no account tricks, no paywall.
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