Best Beginner Push Day Workouts With Barbells
About
Barbells, a versatile and effective piece of equipment, are essential for both beginner and experienced lifters alike due to their adaptability and potential for progression.
Exercises tailored for beginners focus on simplicity and functionality, lowering weight to emphasize proper form and build foundational strength while ensuring a safe and effective workout for those with less than one year of experience.
Push day routines incorporate horizontal and vertical pressing movements, engaging the chest, shoulders, and triceps through compound and isolation exercises.
Participants explore the PPL (Push Pull Legs) framework, optimized for balanced development.
Adjusting weight and repetitions according to individual capability ensures a targeted approach, supporting diverse fitness levels.
The 4 Best Beginner Push Day Exercises with Barbells
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Landmine Press
SETS LOGGED206,388Shoulders Strength88 mScoreShoulders
Barbells
LandmineThe 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
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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs2. Single Arm Landmine Press
SETS LOGGED143,234Shoulders Strength65 mScoreShouldersBarbellsLandmineThe 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
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.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs3. Landmine Press and Catch
SETS LOGGED11,061Shoulders Strength85 mScoreShouldersLandmineBarbellsThe Landmine Press and Catch is a shoulder exercise that helps improve strength by using one arm at a time. This movement adds instability, allowing you to address any strength imbalances between your left and right sides.
How to do it
The Landmine Press and Catch is a shoulder exercise that helps improve strength by using one arm at a time. This movement adds instability, allowing you to address any strength imbalances between your left and right sides.
4. Front Rack Stretch
SETS LOGGED9,348Shoulders Strength95 mScoreShouldersBarbellsThe Front Rack Stretch helps improve shoulder and triceps mobility by gently stretching these muscles. You will hold a barbell at shoulder height and alternate raising your elbows to enhance flexibility in the front rack position.
How to do it
The Front Rack Stretch helps improve shoulder and triceps mobility by gently stretching these muscles. You will hold a barbell at shoulder height and alternate raising your elbows to enhance flexibility in the front rack position.
Alternative Workouts
Alternative Beginner Workouts with Barbells
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