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 all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Barbell Bench Press

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

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

Done Swap

#2

Dumbbell Incline Bench Press

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

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

Done Swap

#3

Barbell Close-Grip Bench Press

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

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

Done Swap

#4

Barbell Decline Bench Press

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

Decline angle activates sternocostal fibers with minimal anterior deltoid shear.

Done Swap

#5

Close-Grip Push-Up

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

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

Done Swap