Training split
Push exercises move a weight, or your body, away from you: presses, push-ups, dips and extensions. A push day groups them so the chest, shoulders and triceps are trained together.
Written by the GymStreak coaching teamUpdated
01
In a push/pull/legs (PPL) split, the week is divided by movement: push days for the chest, shoulders and triceps, pull days for the back and biceps, and leg days for the lower body. Because the muscles that push work together, training them on the same day saves time and gives them the rest of the week to recover.
02
Start a push day with a compound press, such as a bench, dumbbell or machine press, while you're fresh, then an overhead or incline press, then one or two isolation moves such as lateral raises, flyes or triceps pushdowns. Run PPL once a week (3 days) or twice (6 days); the twice-a-week version trains each muscle twice weekly, and a research review found twice a week produced more muscle growth than once a week.
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Pick 4 to 6 exercises: one heavy chest press, one shoulder press, one incline or fly, one lateral raise and one or two triceps moves. At home, push-up variations and dips cover the whole day.
BeginnerIntermediateAdvanced
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner compound barbell exercise for the chest, also working the triceps and shoulders.
Beginner compound barbell exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the triceps, also working the shoulders.
Beginner compound bodyweight exercise for the quadriceps and glutes.
Beginner isolation bodyweight exercise for the abs, also working the hamstrings.
Beginner isolation cable machine exercise for the lats, also working the forearms.
Beginner compound barbell exercise for the triceps and chest, also working the shoulders.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner compound bodyweight exercise for the chest, also working the triceps.
Beginner compound dumbbell exercise for the chest, also working the triceps and shoulders.
Beginner isolation dumbbell exercise for the chest.
Beginner compound dumbbell exercise for the quadriceps, also working the glutes.
Beginner compound dumbbell exercise for the quadriceps, also working the glutes.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner compound bodyweight exercise for the triceps, also working the abs, glutes and hamstrings.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner compound kettlebell exercise for the quadriceps, also working the glutes.
Beginner compound barbell exercise for the chest, also working the triceps and shoulders.
Beginner compound dumbbell exercise for the chest, also working the shoulders.
Beginner isolation dumbbell exercise for the chest, also working the shoulders.
Beginner compound bodyweight exercise for the chest, also working the triceps.
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and traps.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Beginner isolation leg extension machine exercise for the quadriceps.
Beginner compound leg press machine exercise for the calves.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes.
Beginner isolation bench exercise for the glutes, also working the hamstrings.
Beginner compound bodyweight exercise for the abs, also working the quadriceps, adductors and abductors.
Beginner isolation chest fly machine exercise for the chest.
Beginner compound chest press machine exercise for the chest, also working the triceps.
Beginner compound leg press machine exercise for the quadriceps, also working the glutes.
Beginner compound shoulder press machine exercise for the shoulders, also working the traps.
Beginner compound bodyweight exercise for the abductors, also working the abs, glutes and hamstrings.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner compound bodyweight exercise for the abs, also working the quadriceps.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner compound bodyweight exercise for the chest, also working the triceps and shoulders.
Beginner isolation bodyweight exercise for the abs.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner isolation cable machine exercise for the triceps.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation barbell exercise for the calves.
Beginner compound barbell exercise for the shoulders, also working the traps and triceps.
Beginner isolation barbell exercise for the obliques, also working the abs.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner isolation seated calf raise machine exercise for the calves.
Beginner isolation bodyweight exercise for the abs, also working the shoulders, glutes and quadriceps.
Beginner isolation bodyweight exercise for the obliques, also working the abs.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation barbell exercise for the triceps.
Beginner compound smith machine exercise for the chest, also working the triceps and shoulders.
Beginner isolation smith machine exercise for the calves.
Beginner compound smith machine exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound barbell exercise for the shoulders, also working the traps and triceps.
Beginner isolation dumbbell exercise for the calves.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner isolation cable machine exercise for the lats, also working the forearms.
Beginner isolation bodyweight exercise for the lower back.
Beginner compound bodyweight exercise for the triceps, also working the chest.
Beginner isolation cable machine exercise for the triceps.
Beginner isolation bodyweight exercise for the abs.
Beginner compound dumbbell exercise for the chest, also working the triceps and shoulders.
Beginner isolation dumbbell exercise for the abs.
Intermediate isolation bodyweight exercise for the abs, also working the obliques.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate isolation dumbbell exercise for the triceps, also working the shoulders.
Intermediate compound bodyweight exercise for the quadriceps and glutes, also working the hamstrings, adductors and calves.
Intermediate isolation cable machine exercise for the abs.
Intermediate isolation cable machine exercise for the shoulders, also working the traps and middle back.
Intermediate compound dumbbell exercise for the chest, also working the shoulders.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation dumbbell exercise for the chest, also working the shoulders.
Intermediate isolation dumbbell exercise for the chest, also working the shoulders.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation barbell exercise for the triceps.
Intermediate compound bodyweight exercise for the triceps, also working the chest and shoulders.
Intermediate compound dumbbell exercise for the chest, also working the glutes.
Intermediate compound bodyweight exercise for the chest, also working the shoulders and triceps.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation cable machine exercise for the chest, also working the shoulders.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate compound bodyweight exercise for the quadriceps, also working the hamstrings, lower back and adductors.
Intermediate compound bodyweight exercise for the triceps, also working the chest, shoulders and abs.
Intermediate isolation cable machine exercise for the triceps.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate compound bodyweight exercise for the quadriceps, also working the abs, glutes and hamstrings.
Intermediate compound hack squat machine exercise for the quadriceps, also working the glutes.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate compound bodyweight exercise for the abs, hamstrings and quadriceps, also working the calves, glutes and obliques.
Intermediate isolation plate exercise for the obliques, also working the abs.
Intermediate compound barbell exercise for the abs, also working the shoulders and triceps.
Intermediate isolation cable machine exercise for the triceps.
Intermediate isolation exercise ball exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs and quadriceps.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate isolation bodyweight exercise for the glutes, also working the hamstrings.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound smith machine exercise for the chest, also working the triceps and shoulders.
Intermediate compound smith machine exercise for the chest, also working the triceps and shoulders.
Intermediate compound bodyweight exercise for the calves and quadriceps, also working the glutes, hamstrings and lower back.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Intermediate compound bodyweight exercise for the calves, hamstrings, quadriceps and adductors, also working the glutes and abs.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation dumbbell exercise for the triceps, also working the shoulders.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Advanced isolation bodyweight exercise for the abs, also working the lats.
Advanced compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Advanced compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Free GymStreak calculators that go with push training.
Guides from the GymStreak blog on this topic.
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