Best Advanced Push Day Workouts With Barbells

The Barbell Bench Press is a key exercise for building upper body strength, targeting the chest, shoulders, and triceps. It’s commonly used in fitness programs and is essential for evaluating upper body strength.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Ensure your head, shoulders, and butt are on the bench throughout the exercise.
3. Grip the barbell slightly wider than your shoulders and lift it above your chest.
4. Engage your core by tightening your stomach muscles as you lower the barbell to your chest, keeping your elbows at a 45-degree angle.
5. Gently touch your chest with the barbell, then push it back up to the starting position while exhaling.

The Barbell Incline Bench Press is a variation of the standard bench press that targets your chest while focusing more on the shoulders and upper chest. It's great for building strength in these areas.

How to do it

1. Lie back on an incline bench (45-60 degrees), keeping your shoulder blades squeezed together and feet flat on the floor.
2. Grip the barbell just outside shoulder-width and lift it above your shoulders with your arms extended.
3. Brace your core, lower the barbell to your upper chest by flexing your elbows at a 45-degree angle, then gently touch your chest.
4. Exhale and push the barbell back to the starting position.

The Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Grab the barbell with hands slightly closer than shoulder-width apart, and lift it over your chest.
3. Lower the barbell toward your chest by bending your elbows, keeping them close to your body.
4. Touch the barbell lightly on your chest, then push it back up to the starting position.

The Barbell Decline Bench Press is a chest exercise that emphasizes the lower chest. It also strengthens your triceps and shoulders while lying on a decline bench.

How to do it

1. Lie down on a decline bench, placing your heels on the ground and squeezing your shoulder blades together.
2. Make sure the bench supports your head, shoulders, and buttocks.
3. Grab the barbell with your hands slightly wider than shoulder-width and hold it above your shoulders.
4. Tighten your core and lower the barbell to your chest, keeping your elbows at a 45-degree angle.
5. Lightly touch the barbell to your chest, then push it back to the starting position.

The Barbell Shoulder Press is a strength exercise that mainly works your shoulder muscles. It helps improve your ability to lift weight overhead with stability and strength.

How to do it

1. Stand with the barbell at shoulder height and grab it with your hands shoulder-width apart.
2. Bend your knees slightly and lower yourself to place the bar on your upper chest.
3. Position your elbows under the bar so your forearms are straight up and palms face forward.
4. Lift the barbell straight up until your arms are fully extended, keeping it aligned with your ears.
5. Lower the barbell back to your chest to repeat the exercise.

The Floor Press is an upper-body exercise that targets your chest, triceps, and shoulders. You lie on the floor and press a barbell up, which helps build strength while protecting your shoulders.

How to do it

1. Lie on your back on the floor with your shoulder blades squeezed together and your knees bent, feet flat on the ground.
2. Ensure your head, shoulders, and butt are touching the floor, and the barbell is at arm height on a rack.
3. Unrack the barbell and place it above your shoulders.
4. Brace your core by breathing deeply and tightening your abdomen.
5. Bend your elbows at a 45-degree angle and lower the barbell to touch your elbows gently to the floor.
6. Exhale and press the barbell back to the starting position.

The Seated Barbell Shoulder Press is an exercise that strengthens your shoulders while seated for better balance. This helps you focus on lifting the weight without using your legs for support.

How to do it

1. Sit upright on a bench with your feet flat on the ground.
2. Hold the barbell with both hands outside shoulder width above your head.
3. Lower the barbell to your upper chest by bending your elbows.
4. Push the barbell back up to the starting position.

The Push Press is a dynamic exercise that strengthens your shoulders and upper body. It's similar to a Thruster but focuses less on the legs. This exercise helps build power and coordination for overhead movements like the Jerk.

How to do it

1. Set the barbell just below your shoulders and grip it with both hands.
2. Position the barbell on your shoulders and step back with feet shoulder-width apart, slightly turned out.
3. Bend your knees slightly ('dip') and then push upward with your legs and arms to lift the barbell overhead.
4. Ensure the barbell is aligned with your ears before lowering it back to the starting position.

The Front Plate Raise is a great exercise to strengthen the front of your shoulders. By using a weight plate, you can effectively work your anterior deltoids while keeping the movement smooth and controlled.

How to do it

1. Stand upright and hold the sides of a weight plate in front of your waist.
2. Keep your arms slightly bent and raised the plate to just above shoulder height.
3. Lower the plate back to the starting position, maintaining a neutral back throughout.

The Pause Barbell Decline Bench Press works the lower chest, triceps, and front shoulders. This exercise includes a pause at the bottom to improve strength and explosive power, making it more challenging than regular decline bench presses.

How to do it

1. Lie flat on a decline bench with your feet secured under pads.
2. Hold a barbell just outside your shoulders with arms straight.
3. Bend your elbows to lower the barbell until it lightly touches your middle chest at a 45-degree angle.
4. Pause for 1 to 2 seconds, then push the barbell back to the starting position.
5. Repeat for the desired number of reps.

The Pause Barbell Incline Bench Press is a strength-building exercise that mainly works the upper chest, shoulders, and triceps. It involves pausing at the bottom of the lift to improve control and stability, making it a great way to build muscle and break through exercise plateaus.

How to do it

1. Lie back on an incline bench with your feet flat on the ground.
2. Grip the barbell with your hands slightly wider than shoulder-width, arms extended above you.
3. Lower the barbell to your upper chest while bending your elbows at a 45-degree angle.
4. Pause for 1 to 2 seconds when the barbell touches your chest.
5. Push the barbell back up to the starting position.
6. Repeat for the desired number of reps.

The Barbell Front Raise focuses on strengthening the front shoulder muscles. This exercise helps improve shoulder strength and endurance while promoting better shoulder health.

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a barbell with both hands at shoulder width, palms facing you, and elbows slightly bent.
3. Raise the barbell in front of you until it is level with your shoulders.
4. Pause for a moment, then lower the barbell back to the starting position.
5. Keep your core engaged and maintain good posture throughout the movement.

The Landmine Press is an exercise that strengthens your shoulders. By using a landmine, you can press the weight up and forward, which helps improve strength for sports and everyday activities.

How to do it

1. Stand with the barbell perpendicular to your body.
2. Place your feet shoulder-width apart, holding the end of the barbell in front of your chest with both hands.
3. Grip the bar with your palms facing each other and elbows close to your sides.
4. Brace your core and press the bar upward and forward.
5. Lower the bar back to the starting position and repeat.

The Single Arm Landmine Press is an upper body exercise that targets your shoulders, triceps, and core using a landmine attachment. By pressing with one arm at a time, it helps improve strength, stability, and coordination, making it a great choice for beginners and athletes alike.

How to do it

1. Stand tall with feet shoulder-width apart.
2. Hold the end of the barbell in your right hand, just in front of your right shoulder.
3. Keep your right forearm vertical and your elbow tucked to your side.
4. Brace your core and push the barbell upward until your arm is fully extended.
5. Slowly lower the barbell back to the starting position and switch to your left arm.

The Reverse Grip Bench Press is an exercise that strengthens the upper chest, triceps, and shoulders. By using an underhand grip, it increases upper chest activation and improves overall upper body strength, requiring proper form for safety.

How to do it

1. Lie flat on your back on a flat bench.
2. Grip the barbell with palms facing your head, hands just outside shoulder width.
3. Lower the barbell towards your lower chest by bending your elbows at a 45-degree angle from your body.
4. Push the barbell back up to the starting position slowly.