Staying fit and building muscle doesn’t always require a gym membership. You can achieve impressive gains with a well-structured push day workout from the comfort of your home. In this blog post, we’ll guide you through the best push day workout plan you can do at home, using minimal equipment. Whether you’re a beginner or an advanced fitness enthusiast, this workout will help you target your chest, shoulders, and triceps effectively.

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1. Push-Ups

Push-ups are a fantastic bodyweight exercise that targets the chest, shoulders, and triceps.

• Sets: 4
• Reps: 12-15
• Rest: 1-2 minutes

Form Tips:

• Keep your body in a straight line from head to heels.
• Lower your body until your chest nearly touches the floor.
• Push back up to the starting position without locking your elbows.

2. Pike Push-Up

Pike push-ups emphasize the shoulders and can be a great substitute for overhead presses.

• Sets: 3
• Reps: 10-12
• Rest: 1-2 minutes

Form Tips:

• Start in a downward dog position.
• Lower your head towards the ground by bending your elbows.
• Push back up to the starting position.

3. Chair Dips

Chair dips are effective for targeting the triceps and can be performed using a sturdy chair or bench.

• Sets: 3
• Reps: 12-15
• Rest: 1 minute

Form Tips:

• Place your hands on the edge of the chair, with your legs extended.
• Lower your body until your arms form a 90-degree angle.
• Push back up to the starting position without locking your elbows.

4. Incline Push-Ups

Incline push-ups reduce the intensity of standard push-ups and target the upper chest.

• Sets: 3
• Reps: 15-20
• Rest: 1 minute

Form Tips:

• Place your hands on a raised surface like a bench or a sturdy table.
• Keep your body straight and lower yourself until your chest touches the surface.
• Push back up to the starting position.

5. Resistance Band Shoulder Press

Using a resistance band, you can simulate an overhead press to work your shoulders and triceps.

• Sets: 4
• Reps: 12-15
• Rest: 1-2 minutes

Form Tips:

• Stand on the band with feet shoulder-width apart.
• Hold the band handles at shoulder height with palms facing forward.
• Press the handles overhead until your arms are fully extended.
• Lower back to the starting position with control.

6. Diamond Push-Ups

Diamond push-ups are excellent for isolating the triceps while also working the chest and shoulders.

• Sets: 3
• Reps: 8-12
• Rest: 1-2 minutes

Form Tips:

• Position your hands close together under your chest, forming a diamond shape with your fingers.
• Lower your body until your chest touches your hands.
• Push back up to the starting position.

7. Lateral Raises with Resistance Bands

Lateral raises target the lateral deltoids, helping to build shoulder width.

• Sets: 3
• Reps: 12-15
• Rest: 1 minute

Form Tips:

• Stand on the band with feet shoulder-width apart.
• Hold the band handles by your sides with a slight bend in your elbows.
• Lift your arms to the sides until they are at shoulder height.
• Lower back to the starting position with control.

Recommended Equipment: Resistance Bands Set