MyLifts

Push day workout

Push day groups movements where you press resistance away from you. Start with chest presses while fresh, then shoulder work and a short triceps finish.

45 minutes, approximatelyIntermediateMixed
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Your workout preview

Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Bench Press (Dumbbell)

Plant your feet and lower the dumbbells with control to a comfortable depth.

Alternative

Chest press machine

3 × 890s
2
Incline Bench Press (Dumbbell)

Use a modest incline and press smoothly without lifting your hips from the bench.

Alternative

Incline chest press machine

2 × 1090s
3
Seated Shoulder Press (Machine)

Adjust the seat so handles begin around shoulder height and avoid arching to finish a rep.

Alternative

Seated dumbbell shoulder press

2 × 1090s
4
Lateral Raise (Dumbbell)

Use a light load and raise your arms without swinging your torso.

Alternative

Cable lateral raise

2 × 1260s
5
Triceps Rope Pushdown

Keep your upper arms beside your torso and extend your elbows without leaning onto the rope.

Alternative

Single-arm cable triceps pushdown

2 × 1260s

How to use this plan

  • 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.
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Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

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Questions before you start

How many exercises do I need on push day?

This template uses five. More exercises are not automatically better; start with the listed sets and assess how you recover before adding volume.

Can I replace dumbbell presses with machines?

Yes. A chest press and incline chest press machine are practical substitutions. Choose loads separately because machine and dumbbell weights are not directly comparable.

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