Best Push Day Workouts With Flat Bench For Men
About
This workout is designed to target the push muscle group—comprising the chest, shoulders, and triceps—using a flat bench as a foundational training tool.
In each session, horizontal and vertical push exercises, such as bench presses and shoulder presses, are incorporated, coupled with isolation movements for enhanced muscle development.
The flat bench provides versatile support, positioning the body optimally to enhance engagement during exercises performed with free weights, cables, or bands.
Designed with considerations for men, exercises follow statistical averages—adult males of height 5'10", weight 180 lbs, and age 35 years—though individual adjustments are paramount.
It integrates seamlessly into PPL (Push, Pull, Legs) routines, presenting a comprehensive training structure. By focusing on this push-day regimen, participants can foster balanced strength and muscle growth.
Workout 1
Chest, Triceps, Shoulders
Barbell Bench Press
16reps100lbs26reps100lbs36reps100lbs46reps100lbs56reps100lbs
Close-Grip Bench Press
19reps65lbs29reps65lbs39reps65lbs
Dumbbell Shoulder Press
110reps35lbs210reps35lbs310reps35lbs
Seated Dumbbell Rear Delt Raise
112reps15lbs212reps15lbs
Dumbbell Fly
112reps25lbs212reps25lbs312reps25lbs
Dumbbell Skullcrusher
112reps12.5lbs212reps12.5lbs312reps12.5lbs
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Generate My PlanWorkout 2
Chest, Triceps, Shoulders
Dumbbell Bench Press
15reps40lbs25reps40lbs35reps40lbs45reps40lbs55reps40lbs
Skullcrusher
18reps40lbs28reps40lbs38reps40lbsDumbbell Shoulder Press
110reps35lbs210reps35lbs310reps35lbs
Decline Push Up
18reps28reps38reps
Bench Dip
16reps26reps36reps46repsSeated Dumbbell Rear Delt Raise
112reps15lbs212reps15lbs312reps15lbs
Workout 3
Chest, Triceps, Shoulders
Pause Bench Press
15reps35lbs25reps35lbs35reps35lbs45reps35lbs55reps35lbsClose-Grip Bench Press
19reps65lbs29reps65lbs39reps65lbsDumbbell Shoulder Press
110reps35lbs210reps35lbs310reps35lbs
Smith Machine Bench Press
113reps65lbs213reps65lbs
Smith Machine Close-Grip Bench Press
112reps65lbs212reps65lbs312reps65lbsSeated Dumbbell Rear Delt Raise
112reps15lbs212reps15lbs312reps15lbs
The 15 Best Push Day Exercises with Flat Bench for Men
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Barbell Bench Press
SETS LOGGED7,520,931Chest Strength98 mScoreChest
Barbells
Flat BenchThe 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
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.
Sets, Reps, Weight18reps75lbs28reps75lbs38reps75lbs2. Dumbbell Bench Press
SETS LOGGED8,452,674Chest Strength99 mScoreChest
DumbbellsFlat BenchThe Dumbbell Bench Press is a great exercise for beginners that targets the chest, triceps, and shoulders. Using dumbbells helps improve stability and ensures both sides of the body work equally without compensating for weaknesses.
How to do it
The Dumbbell Bench Press is a great exercise for beginners that targets the chest, triceps, and shoulders. Using dumbbells helps improve stability and ensures both sides of the body work equally without compensating for weaknesses.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs3. Dumbbell Fly
SETS LOGGED6,618,981Chest Strength98 mScoreChestDumbbellsFlat BenchThe Dumbbell Fly is an effective exercise for strengthening and building the chest muscles. It also engages the shoulders for support. This exercise helps to develop muscle balance by working each side of the body independently.
How to do it
The Dumbbell Fly is an effective exercise for strengthening and building the chest muscles. It also engages the shoulders for support. This exercise helps to develop muscle balance by working each side of the body independently.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs4. Close-Grip Bench Press
SETS LOGGED3,536,639Triceps Strength92 mScoreTricepsBarbellsFlat BenchThe 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
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.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs5. Dumbbell Skullcrusher
SETS LOGGED5,879,914Triceps Strength98 mScoreTricepsDumbbellsFlat BenchThe Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.
How to do it
The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs6. Skullcrusher
SETS LOGGED2,594,390Triceps Strength97 mScoreTriceps
EZ BarFlat BenchSkullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.
How to do it
Skullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs7. Decline Push Up
SETS LOGGED2,792,175Chest Strength60 mScoreChestFlat BenchDecline Push Up is a challenging version of the standard Push Up. It mainly works your chest, triceps, and shoulders, focusing more on the upper chest because your feet are elevated. This exercise helps strengthen your upper body effectively.
How to do it
Decline Push Up is a challenging version of the standard Push Up. It mainly works your chest, triceps, and shoulders, focusing more on the upper chest because your feet are elevated. This exercise helps strengthen your upper body effectively.
Sets, Reps, Weight18reps28reps38reps48reps8. Dumbbell Shoulder Press
SETS LOGGED6,772,064Shoulders Strength99 mScoreShouldersDumbbellsFlat BenchThe Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.
How to do it
The Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs9. Smith Machine Bench Press
SETS LOGGED922,042Chest Strength66 mScoreChest
Smith MachineFlat BenchThe Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.
How to do it
The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs10. Seated Dumbbell Rear Delt Raise
SETS LOGGED736,963Shoulders Strength83 mScoreShouldersDumbbellsFlat BenchThe Seated Dumbbell Rear Delt Raise strengthens the muscles at the back of your shoulders. Sitting provides stability, helping you focus on your form while balancing the weight evenly on both sides.
How to do it
The Seated Dumbbell Rear Delt Raise strengthens the muscles at the back of your shoulders. Sitting provides stability, helping you focus on your form while balancing the weight evenly on both sides.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs11. Dumbbell Squeeze Press
SETS LOGGED1,242,901Chest Strength90 mScoreChestFlat BenchDumbbellsThe Dumbbell Squeeze Press is an exercise that mainly works your chest, shoulders, and triceps. By pressing the dumbbells together, you keep constant tension on your chest, making it effective without needing extra equipment.
How to do it
The Dumbbell Squeeze Press is an exercise that mainly works your chest, shoulders, and triceps. By pressing the dumbbells together, you keep constant tension on your chest, making it effective without needing extra equipment.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs12. Dumbbell Larson Press
SETS LOGGED131,545Chest Strength80 mScoreChestDumbbellsFlat BenchThe Dumbbell Larson Press is a chest exercise that targets your chest, shoulders, and triceps without using your legs for support. By elevating your legs, you focus more on upper body strength and stability, helping improve your bench press form.
How to do it
The Dumbbell Larson Press is a chest exercise that targets your chest, shoulders, and triceps without using your legs for support. By elevating your legs, you focus more on upper body strength and stability, helping improve your bench press form.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs13. Leg Raise With Dumbbell Pull Over
SETS LOGGED107,071Chest Strength74 mScoreChestDumbbellsFlat BenchThe Leg Raise With Dumbbell Pull Over is a workout combining a leg raise and a dumbbell pull over. This exercise works your core, shoulders, and back, helping to improve strength and stability.
How to do it
The Leg Raise With Dumbbell Pull Over is a workout combining a leg raise and a dumbbell pull over. This exercise works your core, shoulders, and back, helping to improve strength and stability.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs14. Bench Dip
SETS LOGGED3,752,525Triceps Strength93 mScoreTricepsFlat BenchThe Bench Dip is a simple bodyweight exercise that mainly works your triceps. It’s easier than regular dips because your feet stay on the ground, making it perfect for beginners to build strength towards full dips.
How to do it
The Bench Dip is a simple bodyweight exercise that mainly works your triceps. It’s easier than regular dips because your feet stay on the ground, making it perfect for beginners to build strength towards full dips.
Sets, Reps, Weight18reps28reps38reps48reps15. Smith Machine Close-Grip Bench Press
SETS LOGGED281,862Triceps Strength64 mScoreTricepsSmith MachineFlat BenchThe Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.
How to do it
The Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs
Alternative Workouts
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