Incline or flat first?

Lead with the press that matches your priority.

Try neutral-grip presses and more machine work.

How many lateral raise sets?

Often 6–12 weekly across push days.

Topic

Best Push Day Workout

A complete push day for PPL or push/pull: presses, delts, and triceps with set guidance.

Overview

A good push day balances horizontal and vertical pressing, adds side-delt work, and finishes triceps without junk volume. Keep ego loading honest on the first press.

Weekly schedule

Push day— Press + delts + tris
- Bench or incline
- OHP or machine press
- Dips or fly
- Lateral raise
- Triceps extension

Set and rep guidance

Primary compounds: 6–12 reps for 3–4 sets. Isolation: 8–15 reps for 2–4 sets. Weekly hard sets per major muscle: roughly 10–20. Leave 1–2 reps in reserve; take the last set closer to failure on isolation work.

Progression

Wave volume slightly week to week (e.g. +1 set on lagging muscles for 2 weeks, then reset). Track top sets. Plan a lighter week every 4–6 hard weeks. Add a rep or a small load increase when you finish all sets in the target range with good form.

Who it's for

PPL and push/pull lifters building a repeatable push template.

FAQ

Incline or flat first?: Lead with the press that matches your priority.
Shoulder pain?: Try neutral-grip presses and more machine work.
How many lateral raise sets?: Often 6–12 weekly across push days.

Lock in push days and meal logging with OptaFit.

OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.

All guides