Push day workout
Use as the push session in a push/pull/legs rotation, with rest days as needed.

Bench Press (Dumbbell): 3 × 8 reps; rest 90s
Plant your feet and lower the dumbbells with control to a comfortable depth.
Alternative: Chest press machine

Incline Bench Press (Dumbbell): 2 × 10 reps; rest 90s
Use a modest incline and press smoothly without lifting your hips from the bench.
Alternative: Incline chest press machine

Seated Shoulder Press (Machine): 2 × 10 reps; rest 90s
Adjust the seat so handles begin around shoulder height and avoid arching to finish a rep.
Alternative: Seated dumbbell shoulder press

Lateral Raise (Dumbbell): 2 × 12 reps; rest 60s
Use a light load and raise your arms without swinging your torso.
Alternative: Cable lateral raise

Triceps Rope Pushdown: 2 × 12 reps; rest 60s
Keep your upper arms beside your torso and extend your elbows without leaning onto the rope.
Alternative: Single-arm cable triceps pushdown

Warm up with a few minutes of easy movement and lighter practice sets before your working sets.
Choose your own load. Finish each set with about two or three controlled reps still possible; stop for pain or loss of control.
The time estimate includes rests and setup. Take longer when you need it, and ask gym staff to show unfamiliar equipment.
Avoid turning every press into a maximal effort. Reduce accessory sets if your shoulders or triceps are not recovering.

https://mylifts.app/workouts/push-day/