Workout Guide

Best Push Workout for Your Body Type

Push sessions train chest, shoulders, and triceps in one coordinated block. Proper sequencing from heavy compounds to targeted isolation drives growth while protecting joints.

Shreddify Editorial

Body composition research

Last updated: March 12, 2026

Why Body Type Matters for Push Training

Ectomorphs may need extra shoulder and triceps accessories to match chest growth.

Stocky lifters can usually handle heavier compounds but should monitor elbow stress.

Skinny-fat lifters often benefit from moderate volume and high exercise consistency.

Methodology

This Push guide is built from established resistance training research and volume/frequency recommendations supported by meta-analyses. Exercise selection and rep ranges are calibrated for typical intermediate-to-advanced trainees.

Key Exercises with Sets and Reps

Barbell Bench Press

Sets: 4

Reps: 4-7

Rest: 150 sec

Coaching Note: Use repeatable setup and controlled touchpoint.

Seated Dumbbell Shoulder Press

Sets: 3

Reps: 6-10

Rest: 120 sec

Coaching Note: Keep ribs down to avoid lower-back extension.

Incline Cable Fly

Sets: 3

Reps: 12-15

Rest: 60 sec

Coaching Note: Keep tension constant through entire ROM.

Rope Pressdown

Sets: 3

Reps: 10-15

Rest: 60 sec

Coaching Note: Lock elbows and finish with rope split.

Common Mistakes

- Too much pressing frequency with no pull balance across the week.
- Ignoring shoulder warm-up and scapular control.
- Training to failure on every compound set.

How AI Physique Analysis Improves This Plan

- Frame analysis can determine if more upper-chest or side-delt emphasis is needed.
- Body-fat context helps set expectations for visual chest definition.
- Progress scans identify which push muscle group is lagging.