06/28/2026
60-Minute Push Workout (Chest, Shoulders & Triceps)
Ex 1.) Incline Dumbbell Press – 3×6–10
Ex 2.) Pec Deck Chest Fly – 3×8–12
Ex 3.) High Incline Shoulder Press – 3×6–10
Ex 4.) Cable Lateral Raise – 3×10–15
Ex 5.) Triceps Pushdowns – 3×10–15
Why this exercise order?
We start with the incline dumbbell press because it’s the most demanding compound movement, requiring the most strength, coordination, and stability. Performing it first allows you to lift heavier while you’re fresh.
Next comes the pec deck fly to further challenge the chest through a full range of motion without being limited by triceps or shoulder fatigue.
Once the chest is trained, we move to shoulder pressing. Your front delts are already warm from the chest work, making it an efficient transition. Lateral raises then isolate the side delts to build shoulder width without requiring heavy loads.
Finally, we finish with triceps. Every pressing exercise in this workout already recruits the triceps, so isolating them at the end lets you train them hard without limiting your performance on the bigger compound lifts.
Grouping chest, shoulders, and triceps together also makes sense because they all work together during pressing movements. This improves training efficiency, minimizes unnecessary overlap across different workout days, and allows for better recovery before your next push session.
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