Best Push Day Workouts With Flat Bench To Build Muscle Mass
About
This workout utilizes a flat bench as a versatile tool in your exercise routine, enhancing your ability to perform diverse movements by combining it with other equipment like weights or resistance bands.
Designed with a focus on building muscle mass, it emphasizes hypertrophy through both compound and isolation exercises, ensuring comprehensive engagement of muscle groups.
Concentrating on push movements, it targets the chest, shoulders, and triceps by including horizontal and vertical pressing actions.
The program's structured approach makes it ideal for inclusion in a PPL (Push, Pull, Legs) workout split, offering a balanced and effective training regimen tailored to your goals.
Workout 1
Chest, Triceps, Shoulders
Barbell Bench Press
16reps100lbs26reps100lbs36reps100lbs46reps100lbs56reps100lbs
Close-Grip Bench Press
110reps65lbs210reps65lbs310reps65lbs
Dumbbell Shoulder Press
112reps30lbs212reps30lbs312reps30lbs
Dumbbell Bench Press
115reps25lbs215reps25lbs
Dumbbell Skullcrusher
115reps15lbs215reps15lbs315reps15lbs
Seated Dumbbell Rear Delt Raise
115reps10lbs215reps10lbs315reps10lbs
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanWorkout 2
Chest, Triceps, Shoulders
Dumbbell Fly
16reps25lbs26reps25lbs36reps25lbs46reps25lbs56reps25lbs
Skullcrusher
110reps35lbs210reps35lbs310reps35lbsDumbbell Shoulder Press
112reps30lbs212reps30lbs312reps30lbs
Decline Push Up
18reps28reps38reps
Bench Dip
16reps26reps36reps46repsSeated Dumbbell Rear Delt Raise
115reps10lbs215reps10lbs315reps10lbs
Workout 3
Chest, Triceps, Shoulders
Smith Machine Bench Press
17reps75lbs27reps75lbs37reps75lbs47reps75lbs57reps75lbsClose-Grip Bench Press
110reps65lbs210reps65lbs310reps65lbsDumbbell Shoulder Press
112reps30lbs212reps30lbs312reps30lbs
Incline Push Up
18reps28reps38reps
Smith Machine Close-Grip Bench Press
113reps55lbs213reps55lbs313reps55lbsSeated Dumbbell Rear Delt Raise
115reps10lbs215reps10lbs315reps10lbs
The 15 Best Push Day Exercises with Flat Bench to Build Muscle Mass
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
Alternative Push Day Workouts to Build Muscle Mass
- Best Push Day Workouts With Barbells To Build Muscle Mass
- Best Push Day Workouts With Dumbbells To Build Muscle Mass
- Best Push Day Workouts With Kettlebells To Build Muscle Mass
- Best Push Day Workouts With Cable Machines To Build Muscle Mass
- Best Push Day Workouts With Weight Machines To Build Muscle Mass
- Best Push Day Workouts With Resistance Bands To Build Muscle Mass
- Best Push Day Workouts With Garage Gym To Build Muscle Mass
- Best Push Day Workouts With Bosu Balance Trainer To Build Muscle Mass
- Best Push Day Workouts With Smith Machine To Build Muscle Mass
- Best Push Day Workouts With Trx To Build Muscle Mass
- Best Beginner Push Day Workouts To Build Muscle Mass
- Best Advanced Push Day Workouts To Build Muscle Mass
- Best Push Day Workouts To Build Muscle Mass For Women
- Best Push Day Workouts To Build Muscle Mass For Men
- Best Push Day Workouts With Bodyweight To Build Muscle Mass
Alternative Workouts with Flat Bench to Build Muscle Mass
- Best Upper Body Workouts With Flat Bench To Build Muscle Mass
- Best Legs Workouts With Flat Bench To Build Muscle Mass
- Best Arms Workouts With Flat Bench To Build Muscle Mass
- Best Full Body Workouts With Flat Bench To Build Muscle Mass
- Best Pull Day Workouts With Flat Bench To Build Muscle Mass
- Best Triceps Workouts With Flat Bench To Build Muscle Mass
- Best Chest And Back Workouts With Flat Bench To Build Muscle Mass
- Best Back Workouts With Flat Bench To Build Muscle Mass
- Best Glutes Workouts With Flat Bench To Build Muscle Mass
- Best Quadriceps Workouts With Flat Bench To Build Muscle Mass
- Best Chest And Tricep Workouts With Flat Bench To Build Muscle Mass
- Best Advanced Workouts With Flat Bench To Build Muscle Mass
- Best Beginner Workouts With Flat Bench To Build Muscle Mass
- Best Workouts With Flat Bench To Build Muscle Mass For Women
- Best Workouts With Flat Bench To Build Muscle Mass For Men
- Best Chest Workouts With Flat Bench To Build Muscle Mass
Alternative Push Day Workouts with Flat Bench
- Best Advanced Push Day Workouts With Flat Bench
- Best Beginner Push Day Workouts With Flat Bench
- Best Push Day Workouts With Flat Bench To Get Lean And Burn Fat
- Best Push Day Workouts With Flat Bench For Women
- Best Push Day Workouts With Flat Bench To Build Strength
- Best Push Day Workouts With Flat Bench For Men