Скачать или смотреть Best Push Workout For 2025 (Chest, Shoulders & Triceps)

Science-based push day for 2025!

1. Bench press: 3x8-10. Because it’s a hypertrophy day, I’m using a smaller arch and pausing on my chest on each rep. Even though hypertrophy heads usually go for machines or dumbbells, I still love the bench press and I think it’s a great chest builder.

2. Machine shoulder press: 3x10-12. I like the machine here because on my last set I can really push my delts all the way to failure without needing to worry about stabilization.

3. Pec deck: 3x15-20. Because the bench press doesn’t give the biggest stretch, make sure you go as deep as you can here. On my last set, I keep going with 4 or 5 lengthened partials. Your chest pump should be insane after this.

4. High cable lateral raise: 3x10-15. Focus on scooping the weight out. I think about pushing the cable away from my body rather than lifting the cable up.

Then two exercises for the triceps.

5. Overhead cable extension: 3x5-10
6. Cable triceps kickback: 3:10-15

Get my full training programs here: https://jeffnippard.com