In our 5-day gym workout plan for beginners, Day 1 is dedicated to the Push muscles: the chest, shoulders, and triceps. These are the muscles responsible for pushing weight away from your body, and they are the foundation of a powerful, functional upper body.
At se7ensymbols.com, we don’t just “move weights.” We train with a focus on biomechanics and the 7 Pillars of Self-Improvement. To maximize your results in 2026, you must approach your Push Day with a focus on form, tempo, and proper recovery.
The Push Day Exercise Blueprint
For beginners, we focus on compound movements—exercises that use multiple joints and muscle groups—to get the most “bang for your buck.”
1. Barbell or Dumbbell Bench Press
Target: Chest (Pectorals), Front Deltoids, Triceps.
Sets/Reps: 3 Sets of 8–10 Reps.
The Chief’s Tip: Retract your shoulder blades and “pin” them to the bench. This protects your rotator cuffs and puts the tension where it belongs: on your chest.
2. Standing or Seated Overhead Press
Target: Shoulders (Deltoids), Triceps, Core.
Sets/Reps: 3 Sets of 10–12 Reps.
The Chief’s Tip: Do not arch your lower back. If you find yourself leaning back, lower the weight. Stability is the key to starting strong.
3. Incline Dumbbell Press
Target: Upper Chest, Front Shoulders.
Sets/Reps: 3 Sets of 10–12 Reps.
The Chief’s Tip: Set the bench to a 30-degree incline. This ensures you are targeting the upper clavicular portion of the chest rather than just doing another shoulder movement.
4. Lateral Raises
Target: Side Deltoids (The “Cap” of the shoulder).
Sets/Reps: 3 Sets of 15 Reps.
The Chief’s Tip: Focus on “leading with your elbows.” This is a finesse move, not a power move. High reps are better for building the width needed for a solid V-taper.
5. Tricep Rope Pushdowns
Target: Triceps (Lateral and Long head).
Sets/Reps: 3 Sets of 12–15 Reps.
The Chief’s Tip: Keep your elbows “glued” to your ribs. Movement should only occur at the elbow joint to isolate the tricep.
Optimizing the "Push" Biology
Training is only 25% of the equation. To ensure your muscles actually grow from this session, you must support your internal hardware.
Pre-Workout Mobility: Before you start your first set, perform our 10-minute mobility flow to open up your thoracic spine and shoulders.
The 30/30/30 Rule: Ensure you’ve fueled your body with 30g of protein before or shortly after this session. Muscle protein synthesis requires amino acids to begin the repair process. See the full 30/30/30 breakdown here.
Evening Recovery: Heavy pressing can tax the central nervous system. Supplement with Magnesium tonight to lower cortisol and improve sleep quality.
The Bottom Line
Your first Push Day is about building the mind-muscle connection. Don’t worry about the weight on the bar; worry about the quality of the contraction. As you progress through your 5-day beginner plan, you will find that consistency in these movements leads to exponential growth.
Ready for Day 2? Check out our guide on Back Workouts for Beginners to master your “Pull” day.
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