Gym & Barbell Splits · Barbell & Dumbbells · Intermediate

Push Day: Bench Press, Incline & Triceps

The classic Push day from the revered Push/Pull/Legs (PPL) split. Combines heavy barbell flat bench pressing with incline dumbbell angle variation and triceps isolation for maximum chest thickness and pressing power.

Workout Routine Schedule (5 Movements)

Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Barbell Bench Press

pectorals · barbell · 5 Sets × 5 reps · 120s rest

Form Tip: Retract and depress the scapulae into the bench, maintain a solid arch, and drive the barbell off the lower sternum.

Set 1 5 reps

Set 2 5 reps

Set 3 5 reps

Set 4 5 reps

Set 5 5 reps

All Done Swap

#2

Dumbbell Incline Bench Press

pectorals · dumbbell · 4 Sets × 8 - 10 reps · 90s rest

Form Tip: Incline angle directly targets the upper clavicular pectorals with deep stretch at the bottom.

Set 1 8 - 10 reps

Set 2 8 - 10 reps

Set 3 8 - 10 reps

Set 4 8 - 10 reps

All Done Swap

#3

Barbell Close-Grip Bench Press

triceps · barbell · 4 Sets × 8 - 10 reps · 75s rest

Form Tip: Close-grip bench press shifts mechanical work onto the triceps lateral and medial heads.

Set 1 8 - 10 reps

Set 2 8 - 10 reps

Set 3 8 - 10 reps

Set 4 8 - 10 reps

All Done Swap

#4

Barbell Decline Bench Press

pectorals · barbell · 3 Sets × 10 - 12 reps · 60s rest

Form Tip: Decline angle activates sternocostal fibers with minimal anterior deltoid shear.

Set 1 10 - 12 reps

Set 2 10 - 12 reps

Set 3 10 - 12 reps

All Done Swap

#5

Close-Grip Push-Up

triceps · body weight · 3 Sets × To failure · 45s rest

Form Tip: Finisher: bodyweight close-grip push-ups to achieve maximum triceps pump and muscular failure.

Set 1 To failure

Set 2 To failure

Set 3 To failure

All Done Swap