Push Day (Chest, Shoulders, Triceps) Workout for Women
120 Push Day (Chest, Shoulders, Triceps) Workout for Women with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Assisted Dips
With a help of a machine, it's a workout that's fairly easier to target your chest than normal dips workouts.
BeginnerChestAssisted Weight Machine - 2
Bench Press
This is one of the most common chest workouts. Even if you only do bench presses for your pecs, it may suffice.
IntermediateChestBarbells - 3
Bent Over Lateral Raise
It's one of the best workouts that targets the hind part of the shoulder.
IntermediateShoulderDumbbell - 4
Cable Tricep Pushdown
It is a workout that contracts the triceps by pushing down the grip. It's among the most effective workouts that help you grow your arm muscles.
BeginnerTricepsCrossover Cable - 5
Chest Press Machine
If bench press using barbells or dumbbells is difficult for you, do this workout instead. Try to invole more of your chest, not your arms.
BeginnerChestChest Press Machine - 6
Dips
This is a bodyweight workout targetting chest. Depending on the position, you can target different areas of chest. Due to a high risk of injury, I recommend using a assist machine or a band!
AdvancedChestDip(Parallel) Bar - 7
Dumbbell Bench Press
Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!
BeginnerChestDumbbell - 8
Dumbbell Fly
By changing the angle of your arm, you can target upper, lower and middle part of your chest.
AdvancedChestDumbbell - 9
Dumbbell Front Raise
It is an essential workout for the volume of the front shoulder. Feel the stimulation on the front shoulder while exercising!
BeginnerShoulderDumbbell - 10
Dumbbell Lateral Raise
This is a workout that targets the sides of your shoulders. By working on the sides of your shoulders, you can achieve a wider frame of your upper body.
BeginnerShoulderDumbbell
Ranked 11–120
- 11
Dumbbell Shoulder Press
Dumbell workouts are good for developing balanecd shoulders, as you need to control the shoulders moving back and forth and the arms moving left and right in order to cover the wide range of movement.
BeginnerShoulderDumbbell - 12
Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting the dumbbell above your head. Be careful not to move your elbows during workout!
BeginnerTricepsDumbbell - 13
Incline Bench Press
It's the best workout to create a firm upper chest. Focus on the target muscle, and keep a correct and steady form.
IntermediateChestBarbells - 14
Incline Chest Press Machine
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
BeginnerChestIncline Chest Press Machine - 15
Incline Dumbbell Bench Press
The range of movements that were hard to achieve using barbells can be done with dumbbells. Try exercising with dumbbells for more detailed stimulation!
BeginnerChestDumbbell - 16
Incline Push Up
It's a chest body weight that can target the lower chest. You can also workout using chairs, desks, and bed frames!
BeginnerChestBox - 17
Incline Smith Machine Bench Press
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
IntermediateChestSmith Machine - 18
Lying Barbell Tricep Extension
It is a workout that can raise the barbell and give a strong target feeling to the triceps. It's a workout that makes you have thick arms most effectively, so if you want to have big arms, make sure to do it!
AdvancedTricepsBarbells - 19
One Arm Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting dumbbells one by one. Be careful not to move your elbows!
BeginnerTricepsDumbbell - 20
Overhead Press
This workout mainly targets the front of your shoulders. When you lift the barbell above your head, try to keep your body and the barbell in a straight line.
IntermediateShoulderBarbells - 21
Pec Deck Fly
It's a Fly workout that even beginners can do without much difficulty. You can feel strong contraction and relaxation. It's easier if you imagine you are holding a huge log!
BeginnerChestFly Machine - 22
Pec Deck Rear Delt
It's a workout that targets the back of the shoulder. Try to push your shoulders to the front while you workout. It's shoulder workout, so try to keep your back steady.
BeginnerShoulderFly Machine - 23
Push Up
It's a most famous, and at the same time highly effective, body weight exercise. If you put your hands further apart, you can target the outside of your pecs.
IntermediateChest - 24
Shoulder Press Machine
It is a workout that can develop the front and sides of your shoulder. Even beginners can get the form correctly as the machine controls the direction of the movement.
BeginnerShoulderShoulder Press Machine - 25
Smith Machine Bench Press
It's the best chest workout using a Smith machine. You can workout much safer than free weight training!
IntermediateChestSmith Machine - 26
Smith Machine Overhead Press
It is a shoulder workout that can target the front of the shoulder using a Smith machine. This workout provides more safely than the overhead press with barbells!
IntermediateShoulderSmith Machine - 27
Arnold Press
It's a workout made by a man named Arnold that can develop shoulder muscles as a whole!
BeginnerShoulderDumbbell - 28
Barbell Tricep Extension
It is a workout that gives strong target to the triceps by lifting the barbell. It's the most effective workout that makes you have thick arms, so you have to do it if you want to have big arms!
AdvancedTricepsBarbells - 29
Barbell Upright Row
It's a workout that targets the shoulder on the sides. Raise your elbows first and let the hands follow.
AdvancedShoulderBarbells - 30
Bench Dips
It's a very simple workout that you can do not only on benches but also on the floor, chairs, and tables!
AdvancedTricepsFlat Bench - 31
Cable Crossover
You can maintain the tension on your muscles by using cables. If cable workouts are unavailable, you can replace them with any Fly-type workout!
AdvancedChestCrossover Cable - 32
Cable Front Raise
It's a shoulder front workout that you can do with a cable. You can feel the constant target of cable workout!
BeginnerShoulderCrossover Cable - 33
Cable Lateral Raise
It's a side shoulder workout that you can do with a cable. You can feel the constant target of cable workout!
BeginnerShoulderCrossover Cable - 34
Cable Rope Tricep Extension
You can use a rope to tighten your triceps by making your arms more and more tightly attached to your body!
BeginnerTricepsCrossover Cable - 35
Decline Bench Press Machine
It's a workout that can strongly target the lower chest!
AdvancedChestDecline Bench Press Machine - 36
Decline Push Up
It's a chest body weight that targets the upper chest. You can also workout using chairs, desks, and bed frames!
AdvancedChestFlat Bench - 37
Dips Machine
It's an effective workout for building the base chest and triceps. Machine workout can be targeted more stably than body weight. Please workout while being careful not to open your elbows!
BeginnerTricepsTricep Dip Machine - 38
Dumbbell Pullover
Pullover is a workout that develops the overall upper body. It can target the chest, lats and triceps!
AdvancedChestDumbbell - 39
Face Pull
It's a workout that targets the back of the shoulder and also has the effect of straightening the shoulder, so it's a good workout for people with rounded shoulders!
BeginnerShoulderCrossover Cable - 40
Floor Triceps Dips
It is a workout that can train the triceps and back muscles. Be careful not to spread your elbows too wide!
IntermediateTriceps - 41
Hammer Bench Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedChestPlate-Loaded Bench Press Machine - 42
Hammer Strength Chest Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedChestPlate-Loaded Chest Machine - 43
Hammer Strength Incline Chest Press
It's the best workout to create a firm upper chest. Feel the target and push in the correct position without rebounding!
AdvancedChestPlate-Loaded Incline Chest Machine - 44
Incline Dumbbell Fly
It's a Fly workout using dumbbells. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedChestDumbbell - 45
Incline Dumbbell Rear Lateral Raise
It's a workout where you can feel the target to the inside of the rear delts rather than the bent over literal race. Make sure to fix your trap muscles before exercising!
AdvancedShoulderDumbbell - 46
Knee Push Up
If the basic push-up is still a bit too much for you, you can keep your knees on the ground.
IntermediateChest - 47
Lateral Raise Machine
This is a machine workout that targets the sides of your shoulders. By using a machine, even beginners can get the form correctly.
BeginnerShoulderLateral Raise Machine - 48
Low Cable Crossover
It's a workout that can target the upper chest and the anterior deltoid muscle!
AdvancedChestCrossover Cable - 49
Lying Dumbbell Tricep Extension
It is a workout that gives strong target to the triceps by lifting the dumbbells as a workout that contracts the triceps muscles while lying down. It's a workout that effectively gives you thick and toned arms!
AdvancedTricepsDumbbell - 50
Neutral Grip Pec Deck Rear Delt
It's a workout where you can feel the target to the posterior of your shoulder!
BeginnerShoulderFly Machine - 51
One Arm Dumbbell KickBack
It's an essential workout for men to make thick arms and for women to make toned arms!
BeginnerTricepsDumbbell - 52
One Arm Dumbbell Lateral Raise
It's a workout that allows you to focus more on your shoulder muscles because it's done one by one!
BeginnerShoulderDumbbell - 53
One Arm Dumbbell Shoulder Press
It is a workout that allows you to train your shoulders strongly through maximum contraction and relaxation while targeting each side!
AdvancedShoulderDumbbell - 54
Overhead Cable Tricep Extension Ⅰ
It is a workout that gives a strong target feeling to the triceps by lifting the grip. It's a workout that makes you have thick arms most effectively, so if you want to have big arms, make sure to do it!
IntermediateTricepsCrossover Cable - 55
Overhead Cable Tricep Extension Ⅱ
It is an effective workout to have thick, toned arms by pulling cables from above your head. Lower your upper body slightly and be careful not to spread your elbows!
IntermediateTricepsCrossover Cable - 56
Plank Lateral Raise
It's a body weight workout that can target both the core and shoulders at the same time!
AdvancedShoulder - 57
Plate Front Raise
Plates can carry a little heavier weight than dumbbells, so they can give you more target!
IntermediateShoulderBarbells - 58
Prayer Push
Press your palms together and push
BeginnerTriceps - 59
Prayer Shoulder Stretch
Press your chest down to stretch your triceps.
BeginnerShoulder - 60
Triceps Extension Machine
Since you use a machine, I recommend that you slowly come up with resistance with workout that can safely build your triceps!
BeginnerTricepsTricep Extension Machine - 61
Wall Push Up
Do push-ups against the wall
BeginnerTriceps - 62
Wide Push Up
This workout is recommended for those who have just started push-ups, or those who wish to solve bent-back or rounded shoulder problems.
IntermediateChest - 63
Barbell Front Raise
It is an essential workout for the volume of the front shoulder. Feel the target of the front shoulder while exercising!
AdvancedShoulderBarbells - 64
Diamond Push Up
Do a push-up with your palms gathered together. This workout will target more of your inner chest!
AdvancedChest - 65
EZ-Bar Front Raise
It's a workout that targets the front shoulder. Raise your hands as far away from your body as possible!
AdvancedShoulderEZ-Bar - 66
Hindu Push Up
It's a workout that can target the shoulders and triceps, and can target the abs, chest, and lower chest!
AdvancedShoulder - 67
One Arm Cable Front Raise
Lift your chest and get targeted with your front shoulder. Cable workout will continue to give you the same target feeling!
BeginnerShoulderCrossover Cable - 68
One Arm Cable Tricep Extension
Be careful not to move your elbows during workout!
BeginnerTricepsCrossover Cable - 69
Seated Overhead Press
If you put your grips together you can target more of the front, and by falling your grips apart more of the sides. By sitting on a bench, you can focus more on your shoulders as you worry less about core strength.
AdvancedShoulderBarbells - 70
Air Lateral Raise
Lift your arms to the side
BeginnerShoulder - 71
Archer Push Up
The name was given because the workout posture was similar to the shape of the arm when shooting an arrow. Please balance your arms well!
AdvancedChest - 72
Arm Crossover
Cross your arms in front of your chest
BeginnerTriceps - 73
Arm Walking Push Up
It's a workout where you can do cardio and weight training at the same time!
AdvancedShoulder - 74
Band Chest Fly
1. Stop if your shoulder hurts and switch to another exercise. 2. Don’t lock out your arms.
BeginnerChestLoop Bands - 75
Band Chest Press
It's a chest press workout that you can execute if you have a band!
BeginnerChestLoop Bands - 76
Band Crossover
1. Stop if you feel shoulder pain and switch to another exercise. 2. Don’t lock out your arms.
BeginnerChestLoop Bands - 77
Band Front Raise
It's a workout that targets the front of the shoulder using a band!
BeginnerShoulderLoop Bands - 78
Band Lateral Raise
It's a workout that can target the shoulder on the sides. When you lower your arm, only lower it down to the point where there still is resistance and raise it again!
BeginnerShoulderLoop Bands - 79
Band Overhead Press
Build shoulder and core strength with this band press.
AdvancedShoulderLoop Bands - 80
Band Rear Delt Kick Back
Grab the band and kick your arms back
BeginnerShoulderLoop Bands - 81
Band Reverse Fly
Pull your arms back holding the band
BeginnerShoulderLoop Bands - 82
Band Triceps Kickback
1. Grab the band and kick your arm back. 2. This isolation exercise targets your triceps (back of the upper arm).
BeginnerTricepsLoop Bands - 83
Band Triceps Pushdown
Pull the band and press your arms down
BeginnerTricepsLoop Bands - 84
Barbell Pullover
Pullover is a good workout to target the entire upper body. You can target the outside of the chest muscles by holding the barbell with shoulder width!
AdvancedChestBarbells - 85
Barbell Reverse Raise
This is a bent-over raise that targets your rear delts and upper back.
AdvancedShoulderBarbells - 86
Barbell Shrug
It's a workout that targets trap muscles!
AdvancedShoulderBarbells - 87
Behind Neck Press
It is a workout that targets the shoulder on the side and back. The barbell moves behind your body, so please workout with caution against injury!
AdvancedShoulderBarbells - 88
Bench Cable Fly
It's a Fly workout using cables. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedChestCrossover Cable - 89
Bent Over Cable Lateral Raise
Push your elbows out so that they face the ceiling!
AdvancedShoulderCrossover Cable - 90
Bent Over Lateral Raise Machine
It's a workout that targets the hind side of your shoulders, which is essential for the overall balance of upper body.
BeginnerShoulderPlate-Loaded Bent Over Lateral Raise Machine - 91
Cable Bench Press
It's a resistance press workout that you can do with a cable!
AdvancedChestCrossover Cable - 92
Cable Shoulder Press
It's frontal shoulder workout using cables. Be more careful not to shake when exercising with cables!
AdvancedShoulderCrossover Cable - 93
Chair Dips
Sit on a chair and lower yourself using your arms
IntermediateTriceps - 94
Circles Arm
Extend your arms and rotate in circles
BeginnerTriceps - 95
Close Grip Bench Press
It is an effective workout to build triceps through the deformation of the bench press. It's a workout where you can set the weight high, but beginners should start with light weights slowly!
AdvancedTricepsBarbells - 96
Close Grip Dumbbell Bench Press
The close-grip dumbbell bench press works your chest, triceps, and front shoulders. It targets your inner chest and triceps for balanced upper body strength.
AdvancedChestDumbbell - 97
Decline Bench Press
It's the best workout for your lower chest. It is recommended for skilled people because it is difficult to form and there is a risk of injury!
AdvancedChestOlympic Decline Bench - 98
Decline Dumbbell Bench Press
The dumbbells have a wider range of motion than the barbells, so they can target the muscles in more detail!
AdvancedChestDumbbell - 99
Decline Smith Machine Bench Press
Work out more safely with the Smith machine!
AdvancedChestSmith Machine - 100
Dumbbell Around The World
This exercise works your shoulders through a wide range of motion to boost both stability and flexibility.
AdvancedShoulderDumbbell - 101
Dumbbell Behind Neck Press
It's a workout that can strengthen the back and side shoulder muscles using dumbbells!
AdvancedShoulderDumbbell - 102
Dumbbell Incline Triceps Extension
Use dumbbells to evenly strengthen your triceps
AdvancedTricepsDumbbell - 103
Dumbbell Kickback
Kick back with a dumbbell
BeginnerTricepsDumbbell - 104
Dumbbell Overhead Press
This basic shoulder press works your front and side delts while building upper body stability.
AdvancedShoulderDumbbell - 105
Dumbbell Shrug
It's a dumbbell trap workout. Pull your shoulders towards your ears to contract your trap muscles!
AdvancedShoulderDumbbell - 106
Dumbbell Upright Row
It's a workout that targets the shoulder on the side. Raise your elbows first and let your hands follow you!
AdvancedShoulderDumbbell - 107
Floor Inverted Shoulder Press
It's a body weight that can develop strong shoulder and chest muscles!
AdvancedShoulder - 108
Hammer Strength Decline Chest Press
The hammer decline chest press targets your lower chest, triceps, and front shoulders. The declined bench lets you work your lower chest while practicing a stable pressing motion.
AdvancedChestPlate-Loaded Decline Chest Machine - 109
Hammer Strength Shoulder Press
It is a workout that can develop shoulder muscles on the front and side. The machine has the same direction of movement, so even beginners can easily get into position!
AdvancedShoulderPlate-Loaded Shoulder Press - 110
Incline Cable Bench Press
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
AdvancedChestCrossover Cable - 111
Incline Cable Fly
It's a Fly workout using cables. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedChestCrossover Cable - 112
Incline Close Grip Dumbbell Bench Press
The incline close-grip dumbbell bench press targets your upper chest and triceps. The narrow grip boosts triceps work and helps build upper body thickness.
AdvancedChestDumbbell - 113
Incline Dumbbell Y Raise
This Y-raise targets your upper back and shoulders.
AdvancedShoulderDumbbell - 114
Incline EZ-Bar Triceps Extension
Use an EZ bar to reduce wrist strain and focus on your triceps
AdvancedTricepsEZ-Bar - 115
Kettlebell Around Head Rotation
It's an effective workout that can develop your front shoulder!
BeginnerShoulderKettlebell - 116
Kettlebell Strict Press
It's a workout that can target the shoulder using a kettlebell that's a little more unstable than a dumbbell!
BeginnerShoulderKettlebell - 117
Kneeling Triceps Extension
Kneel and raise your arms overhead
BeginnerTriceps - 118
Kneeling Triceps Stretch
This is a static stretch for your triceps and shoulders
BeginnerTriceps - 119
Landmine Press
It's an effective workout that can develop your front shoulder!
AdvancedShoulderBarbells - 120
One Arm Cable KickBack
It is an essential workout for men to build thick forearms and for women to create toned forearm lines. Pull your elbows up and put them on your sides!
AdvancedTricepsCrossover Cable
