StrengthPush Day — Heavy
A 60-minute advanced heavy push day for men. Wide-grip bench press at four sets of six leads, cable crossovers add chest volume under constant tension, seated overhead and close-grip military presses build the shoulders, and incline triceps extensions finish the arms.
Push Day — Heavy at a glance
- Level
- Advanced
- Duration
- 60 minutes
- Exercises
- 5
- Estimated burn
- ~480 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Chest, Shoulders, Triceps
- Category
- Strength
- Made for
- Men
- Price
- Free
5 exercises in Push Day — Heavy
- 4 × 6
- 3 × 8
- 4 × 8
- 3 × 10
- 3 × 10
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Push Day — Heavy
Two to three minutes of rest on the sixes, 75 seconds after. The wide grip shortens the range but stresses the shoulders more — if the front delts complain, bring the hands in a few centimetres and keep the load.
Push Day — Heavy — questions
How long does Push Day — Heavy take?
About 60 minutes from the first set to the last. The session contains 5 exercises and burns roughly 480 kcal for an average trainee.
What equipment do you need for Push Day — Heavy?
Barbell and plates. The session is built around Barbell wide bench press, Cable Cross-over Variation, Barbell seated overhead press and more, and every exercise comes with a demo video in the GymiaFit app.
Is Push Day — Heavy suitable for beginners?
Push Day — Heavy is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Push Day — Heavy work?
Chest, Shoulders, Triceps. 5 exercises, starting with Barbell wide bench press, Cable Cross-over Variation, Barbell seated overhead press.
Is Push Day — Heavy free?
Yes. Push Day — Heavy 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 — Heavy into the GymiaFit app — free, no account tricks, no paywall.
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