Best Chest, Shoulders and Triceps Push Workout

Follow the start of this effective push-pull-legs routine.

This best chest, shoulders and triceps push workout is part of pro bodybuilder Jeff Nippard‘s Push Pull Legs (PPL) routine.

If you’d like to read about similar push pull legs programs you can find the details below:

Push Pull Leg program

You can split your PPL training as follows:

  • Day 1 – Pull 1
  • Day 2 – Push 1
  • Day 3 – Legs 1
  • Day 4 – Pull 2
  • Day 5 – Push 2
  • Day 6 – Legs 2
  • Day 7 – Rest

As you can see, you’ll be doing each motion twice a week. It is therefore recommended that you alternate exercises or targeted muscle groups. You can structure your training like this:

  • Legs 1 (Quad Focus)
  • Push 1 (Chest Focused)
  • Pull 1 (Lat Focused)
  • Legs 2 (Posterior Chain Focused)
  • Push 2 (Delt Focus)
  • Pull 2 (Mid-Back and Rear Delt Focused)

Best Chest, Shoulders and Triceps Push Workout

Bench Press44-6 (RPE: 7-8)
Incline Cable Fly312-15
Standing Dumbbell Press410-12
Egyptian Lateral Raise412-15
Triceps Pressdown412-15
Static Dumbbell Holds260 seconds holds
Rope Facepull (optional)320

The Bench Press should be part of your training if you want to develop your chest. It is very conductive to progressive overload, there’s a strong correlation between males with a big chest and big bench press numbers, and it has great carryover to other exercises.

Additionally, there are many bench press variations for you to try:

Read more: Checklist – Biggest Bench Press Mistakes to Avoid

The Incline Cable Fly integrates much of the pec muscle while also including shoulder and triceps work. An incline of around 45 degrees should optimise upper-pec involvement.

Using cables provides a more consistent tension on the pecs, but if you don’t have access to a cable fly machine, the dumbbell fly is a good alternative.

dumbbell workoutsSource: Courtesy of CrossFit Inc.

The Standing Dumbbell Press is incredibly effective at targeting the shoulders and activating the delt muscles, especially the front delt. Additionally, the Egyptian Lateral Raise will target your side delt, especially if you perform the exercise between the legs.

Triceps Pressdowns are important for isolating the triceps. While you will have already worked on these muscles during the bench press and the standing dumbbell press, if you want to optimise your progress these are a great exercise to add to your program.

The purpose of the Static Dumbbell Holds is to combine a high degree of metabolic stress with a high degree of stretch at the same time.

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