5-Day Push-Pull Workout for Stronger Arms and Chest

Have you been racking your brain for ways to make your arms and chest even stronger? A 5-day push-pull workout might be just what you need.

A push-pull workout split can help promote well-balanced strength gains,much like sports such as wrestling, football, gymnastics, and martial arts, which engage opposing muscle groups.

Plus, the routine is fairly simple. You spend one day focusing on pushing exercises (think presses and dips), the next day on pulling exercises (all types of row exercises), and repeat the cycle.

To help you get started, we’ll walk you through the key benefits of a 5-day push-pull workout, provide details on powerful push-day exercises, and share our best tips for getting the most out of every workout.

Benefits of a 5-Day Push-Pull Workout

Before you start planning a workout routine, it’s helpful to understand what you can realistically expect. This allows you to set S.M.A.R.T. goals and accurately chart progress.

The biggest benefits of a 5-day push-pull workout are:

• Boosting muscle recovery: Studies suggest that muscles can take days to recover from fatigue. Alternating push and pull days gives muscles more recovery time, reducing the risk of overtraining.
• Increasing functional strength: Push-pull exercises mimic daily activities like opening doors and moving heavy items. This workout does much more than just improve physical appearance; it also improves functional strength, making daily tasks easier.
• Balancing overall strength: Since a push-pull workout targets both posterior and anterior muscles, sticking with this routine can help balance the body’s overall strength.
• Improving posture: Alternating push and pull exercises work the core muscles throughout the abdomen and back, which could potentially improve posture through regular engagement in these exercises.
• Feeling all-around more agile: Muscular strength is a key factor in speed, power, coordination, and balance. Push-pull workouts are a powerful way to improve motor skills across the board.

Overview of the Push-Pull Workout Split

Before taking you through the best ways to work push-day muscles, let’s cover the elements of a push-pull workout split and how they fit into a weekly schedule.

A push day focuses on shoulders, triceps, and chest muscles. You’ll do exercises to push weight away from the core, like bench presses and push-ups.

A pull day, on the other hand, targets biceps, back muscles, shoulders, and forearms. Pull-day exercises involve pulling weight towards the torso, such as bent-over barbell rows and cable pulldowns.

Both types of workouts help strengthen arms and chest. However, since each targets different muscle groups, alternating daily allows you to maximize strength gains while promoting muscle recovery.

At the beginner or intermediate level, a 5-day push-pull workout could look something like this:

• Day 1 – Push
• Day 2 – Rest
• Day 3 – Pull
• Day 4 – Rest
• Day 5 – Core and flexibility training

As a more advanced lifter, you might consider a routine more like this:

• Day 1 – Push
• Day 2 – Pull
• Day 3 – Core and flexibility training
• Day 4 – Rest
• Day 5 – Push

If you choose this exact schedule, remember to alternate appropriately. When Day 5 is a push day, your next Day 1 should be a pull day—and vice versa.

Detailed Push Day Exercises

1. Bench Press

Bench press is a key part of almost any upper body workout, and for good reason. A recent study found incorporating strength training exercises like bench presses into a push workout can help preserve muscle mass, reduce articular stress, and maintain overall strength.

Lie on a flat weight bench and set your feet firmly on the floor. For your starting position, pull your shoulder blades back and into the bench. From here, lift the bar yourself or have your spotter hand it to you.

Keep your grip slightly wider than shoulder-width. Next, lower the bar towards your chest, then reverse your movement until your arms are fully extended. Ensure your elbows are always at about a 45-degree angle from your torso.

Goal: 2-3 sets of 8-10 reps.

2. Overhead Shoulder Press

There are several ways to perform an overhead shoulder press, including with or without a shoulder press machine. No matter your preference, this is a great exercise for a 5-day push-pull workout because it fully engages your shoulders and core.

To start, stand with straight legs and feet aligned with your shoulders. Hold the bar (or machine handles) in front of your shoulders, with your hands directly in front of your shoulders too.

Exhale and press until the bar or handles are overhead and your arms are fully extended. Keep your arms in line with your ears. As you return to the starting position, inhale and keep control of the weight.

Goal: 2-3 sets of 6-8 reps.

3. Tricep Dips

Tricep dips—often called “dips”— are perfect for any push workout routine, whether you’re a gym newbie or an advanced lifter. You can make dips as easy or brutal as you want with just a few minor adjustments.

For a basic tricep dip, sit on the floor with bent knees and flat feet. Extend your arms behind you and place your palms flat on the floor, with your fingers pointing towards your toes.

Lift your hips a few inches off the floor. Your hands and feet should support all your weight. Inhale as you bend your elbows to lower back down. Then, exhale as you raise yourself by pressing down into your hands and straightening your arms.

To make this more challenging, place your hands on a flat-weight bench instead of the floor. The wider range of motion means your muscles have to work a little harder.

For the ultimate tricep dips, find a dip machine or a pair of parallel bars at elbow height. Your arms have to support all of your weight with this variation.

Goal: 2-3 sets of 8-10 reps for floor tricep dips, 3-5 sets of 5-10 reps if using bars.

4. Barbell Bench Press

The barbell bench press is one of the most effective exercises for building upper body strength. It primarily targets the chest while also engaging the triceps and shoulders, making it a key push-day movement.

This compound movement helps develop balanced chest strength by ensuring both sides of the body work together. Barbell bench press activates the chest, shoulders, and triceps more effectively than dumbbell flys, making it a top choice for higher overall muscle activation.

To perform the exercise, lie flat on a bench with your feet planted firmly on the floor. Grip the bar slightly wider than shoulder-width, aligning your index fingers with the first ring on the bar for a proper grip.

Lower the bar to your chest in a controlled motion, keeping your elbows even with your shoulders. Press the bar back up until your arms are fully extended, moving in one fluid motion. To maintain control, follow a steady 1-2-3 count as you lift and lower the bar. Keeping your shoulder blades pulled back helps maintain control and reduces strain on your shoulders.

Goal: 3 sets of 10 reps.

5. Push-Ups

Push-ups have long been hailed as an effective exercise for strength training. New research continues to support these ideas. In fact, studies show that men who can perform 11 or more push-ups may have significantly lower risks of cardiovascular disease.

For a basic push-up, lie facedown on the floor with your hands flat and a bit wider than shoulder-width. Keep your feet together, hip-width apart, and your body straight.

With your core engaged, exhale and push up with your arms as you balance on your hands and toes. Inhale as you lower back down. Your chest should hover just above the floor.

To make this exercise easier, keep your knees on the floor too. You can eventually transition away from this as you build chest strength. When you’re ready for a tougher challenge, try staggering your hands or walking your feet halfway up as well.

Goal: 3-5 sets of 10 reps.

Detailed Pull Day Exercises

1. Cable Pulldown

Cable pulldowns are one of the best exercises for building upper back and arm strength while improving posture. They are a great alternative to pull-ups, especially for beginners looking to develop pulling power.

To perform a cable pulldown, sit at the machine and secure your thighs under the support pads. Grasp the cable bar with a slightly wider than shoulder-width grip, palms facing forward. Keep your chest lifted and maintain a slight curve in your lower back.

Pull the cable bar down toward your upper chest, engaging your lats and keeping your elbows pointed downward. Pause briefly for control, then slowly extend your arms back to the starting position.

Goal: 2-3 sets of 8-12 reps.

2. Bicep Curls

Bicep curls are a classic arm-strengthening exercise, helping to build stronger and more defined biceps. They also support grip strength and overall arm endurance.

To perform a bicep curl, grasp a barbell or dumbbells with a shoulder-width underhand grip. Stand tall with a slight bend in your knees and engage your core. Keeping your elbows tucked at your sides, raise the weight until your forearms are vertical, squeezing your biceps at the top. Pause briefly, then slowly lower the weight back to the starting position in a controlled motion. Avoid swinging your arms—focus on using your biceps to lift the weight.

For variety, you can try hammer curls (palms facing inward) to target different parts of the biceps.

Goal: 2-3 sets of 8-10 reps.

3. Dumbbell Row

Dumbbell rows are a great way to build strength in the upper back, shoulders, and arms while also improving posture and core stability. This exercise primarily targets the lats, traps, and rhomboids, making it a staple for any pull-day routine.

Stand next to a flat bench and place one hand and knee on it for support. Keep your back flat, core engaged, and shoulders above your hips. Grab a dumbbell with your working hand and let it hang straight down.

Pull the dumbbell toward your waist by driving your elbow back, keeping it close to your body. Squeeze your shoulder blade at the top, then lower the dumbbell slowly and with control. Keep your shoulders level and avoid twisting your torso. Switch sides and repeat.

Goal:3 sets of 8-10 reps.

4. Chin Ups

Chin-ups are a bodyweight powerhouse that builds upper back and arm strength while improving grip endurance. This movement primarily targets the biceps, lats, and upper back.

Start by standing in front of a pull-up bar and grabbing it with your palms facing toward you, hands about shoulder-width apart. Hang with your arms fully extended, then pull yourself up until your chin clears the bar by engaging your back and biceps..

Lower yourself slowly to maintain tension throughout the movement. If chin-ups are too difficult, use a resistance band or an assisted pull-up machine to build strength over time.

Goal: 2-3 sets of 8-12 reps.

5. Lat Pull-down

The lat pull-down is a key strength exercise that targets the lats, upper back, and shoulders, helping improve posture and pulling power.

Adjust the seat to a comfortable height and secure your thighs under the support pads. Grab the bar with a slightly wider than shoulder-width grip, palms facing forward. Keep your feet planted, core engaged, and grip firm.

With a controlled movement, pull the bar down toward your upper chest, driving your elbows down and back while squeezing your shoulder blades together. Keep your back upright with a slight natural curve—avoid leaning back excessively.

Pause briefly at the bottom, then slowly return the bar to the starting position with control.

Goal: 2-3 sets of 8-12 reps.

Tips for Maximizing Your Push-Pull Day Workout

Maximizing a push-day workout means more than grinding out one more set each day. You have to think about nutrition, tracking progress, and preventing injuries, too.

The first step is ensuring the body is ready for the intense exercises you’re about to perform. In order to power muscles, you need the right vitamins and minerals. But this doesn’t mean pounding protein shakes and supplements—a well-balanced diet can be just as effective.

You’ve likely heard that exercising can help you sleep better. But it turns out the inverse is true, too. A good night’s sleep can help you perform better during your next workout.

Next, tracking progress is crucial for consistency. Measuring changes in strength, endurance, or body composition over time makes it easy to tell whether your workouts are effective. Plus, you’ll be much more motivated to hit the gym each day.

Finally, there’s nothing worse than when a gym injury prevents you from working out for weeks (or even months). Always start slowly, stay hydrated, and look for signs that you’re lifting too much weight.

A good rule of thumb is to drink 7-10 oz. of water every 10-20 minutes during exercise, though individual hydration needs may vary.

Exhale during the more demanding parts of each exercise. Inhale as you return to the starting position. Holding your breath can cause blood pressure spikes and, in extreme cases, even cause you to pass out.

Example 5-Day Push-Pull Workout Plan

Now that you know what a 5-day push-pull workout plan is and how to maximize every workout, it’s time to build your own. Here’s an example to get you started:

Day 1 – Push

1. Bench press. 2-3 sets of 8-10 reps.
2. Overhead shoulder press. 2-3 sets of 6-8 reps.
3. Tricep dips. Sets and reps depend on your chosen variation.
4. Barbell bench press. 3 sets of 10 reps.
5. Push-ups. 3-5 sets of 10 reps.

Day 2 – Pull

1. Cable Pulldown. 2-3 sets of 8-12 reps.
2. Bicep Curls. 2-3 sets of 8-10 reps.
3. Dumbbell Row. 3 sets of 8-10 reps.
4. Chin Ups. 2-3 sets of 8-12 reps.
5. Lat Pull-down. 2-3 sets of 8-12 reps.

Day 3 – Core and flexibility

1. Swiss ball crunches. 3 sets of 8-12 reps.
2. Ab wheel rollout. 2-3 sets of 10-12 reps.
3. Woodchops. 2-3 sets of 10-12 reps per side.
4. Planks. 1-2 sets, hold for as long as possible.
5. Russian twists. 2-3 sets of 10-15 reps.

Day 4 – Push

1. Bench press. 2-3 sets of 8-10 reps.
2. Overhead shoulder press. 2-3 sets of 6-8 reps.
3. Tricep dips. Sets and reps depend on your chosen variation.
4. Barbell bench press. 3 sets of 10 reps.
5. Push-ups. 3-5 sets of 10 reps.

Day 5 – Pull

1. Cable Pulldown. 2-3 sets of 8-12 reps.
2. Bicep Curls. 2-3 sets of 8-10 reps.
3. Dumbbell Row. 3 sets of 8-10 reps.
4. Chin Ups. 2-3 sets of 8-12 reps.
5. Lat Pull-down. 2-3 sets of 8-12 reps.

Then, take either one or two days of rest and repeat. Depending on your specific fitness goals, consider using Day 3 for cardio training too.

Conclusion

You don’t need to live at the gym to meet your shoulder and chest strength goals. Alternating which muscle groups you work each day is a simple, extremely effective way to stay consistent and in control of your gains.

Remember, a pull-and-push workout routine can do much more than improve physical appearance. These exercises can be downright transformative, from improving strength and stability to correcting posture. And with Gold’s Gym equipped with free weights, cable machines, benches, pull-up bars, and more, you’ll have everything you need to complete your workout with confidence.

You never have to go it alone. Not sure how to choose the right weight limit for your 5-day push-pull workout plan? We’re here to help! Find a local Gold’s Gym near you to get all the support and resources you need to achieve your fitness dreams.