Best Push Day Workouts With Flat Bench
About
This workout integrates the principles of the Push Day routine and utilizes a flat bench as a core component.
Push exercises involve movement patterns such as horizontal pressing (e.
g.
, bench press) and vertical pressing (e.
g.
, shoulder press), targeting key muscle groups including chest, shoulders, and triceps.
The flat bench serves as a pivotal piece of equipment, enhancing your ability to perform these exercises effectively by stabilizing your position and encouraging optimal form.
In a PPL (Push, Pull, Legs) regimen, incorporating both compound and isolation movements ensures comprehensive development of the targeted muscle groups.
Workout 1
Chest, Triceps, Shoulders
Barbell Bench Press
14reps110lbs24reps110lbs34reps110lbs
Close-Grip Bench Press
110reps65lbs210reps65lbs310reps65lbs
Dumbbell Shoulder Press
18reps40lbs28reps40lbs38reps40lbs
Seated Dumbbell Rear Delt Raise
110reps15lbs210reps15lbs310reps15lbs
Dumbbell Fly
110reps25lbs210reps25lbs
Dumbbell Skullcrusher
110reps15lbs210reps15lbs
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Generate My PlanWorkout 2
Chest, Triceps, Shoulders
Workout 3
Chest, Triceps, Shoulders
Pause Bench Press
15reps40lbs25reps40lbs35reps40lbsClose-Grip Bench Press
110reps65lbs210reps65lbs310reps65lbsDumbbell Shoulder Press
18reps40lbs28reps40lbs38reps40lbs
Smith Machine Bench Press
110reps75lbs210reps75lbs310reps75lbs
Smith Machine Close-Grip Bench Press
18reps75lbs28reps75lbsSeated Dumbbell Rear Delt Raise
110reps15lbs210reps15lbs
The 15 Best Push Day Exercises with Flat Bench
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
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