This guide outlines a structured push day workout routine focusing on compound movements first and isolation exercises last. It recommends starting with heavy bench presses and incline dumbbell presses for chest development, followed by overhead presses for shoulders, and finishing with tricep pushdowns. Tracking progress with photos is also suggested to monitor muscle growth over time.
GainFrame Guy. Build the perfect push day. Push day: chest, shoulders, triceps.1. Start with bench press. Go heavy when you're fresh. This is where your chest actually grows – don't waste it.2. Hit the upper chest. Most guys skip incline. That's why their upper chest is flat. Add incline DB press, full range. No upper chest.3. Press for shoulders. Overhead press while you still have energy. Hit all 3 heads. Don't just do lateral raises.4. Finish with isolation. Tricep pushdowns, cable flies, lateral raises are finishers — not the main event. Save them for last. Bench press, incline DB, shoulder press -> triceps.5. Track your push day progress. Take a progress photo after push day. GainFrame tracks chest, shoulder, and arm development over time with AI.6. Follow for more gym tips. Drop a 💪 if you push/pull/legs. Next up: The perfect pull day.
Like the comics? The app does the tracking.
GainFrame turns progress photos into body fat estimates, muscle scores, and honest trend lines — the stuff these comics keep nagging you about. Free to start on iOS.
