A beginner push day workout focusing on chest and shoulders, designed for fat loss with compound exercises and clear execution tips.
In our previous article, we shared the leg day training plan for a beginner client whose primary goal is fat loss. Today, we’ll walk through his push day workout, focusing on the chest and shoulders (this session was, of course, completed earlier—not today).
As mentioned before, this client is currently following a three-day push / pull / legs split, training three times per week.
You might be wondering whether this training plan is suitable for you. If so, we recommend reading our earlier articles that introduce the client’s background and explain how the overall program was designed——How Should Beginners with No Training Background and a BMI Over 25 Plan Their Fat Loss Journey?
In short, you don’t need to worry about the intensity being too high. If anything, it may feel conservative for some readers. That said, we will continue to release training plans at different difficulty levels, so feel free to bookmark our site and check back regularly.
Now, let’s get started.
Beginner Fat Loss Push Day (Chest & Shoulders) Training Plan
Warm-Up
Cat Stretch (Cat Pose)
- 20 reps
- 1 set
Thoracic Rotation in Quadruped
- 5 reps per side
- 2 sets
Remember, proper preparation prevents poor performance. Especially during colder seasons, warming up before training is essential. In addition to the movements above, you can also walk on a treadmill for about five minutes to raise your body temperature.
Main Exercises
Incline Barbell Bench Press
- 12 reps
- 4 sets
The upper chest is often the weakest area for most people, which is why we place the incline press at the very beginning of the workout. Another practical advantage is that incline benches are usually less crowded than flat benches.
Regardless of the bench press variation, there are two key cues to remember:
- Depress the shoulders and squeeze the shoulder blades
- Keep the core tight throughout the movement
Dumbbell Bench Press
- 12 reps
- 4 sets
Both barbell and dumbbell bench presses are classic compound chest exercises. In this case, we chose dumbbells due to equipment availability and the trainee’s current physical condition.
This does not mean dumbbell presses are inferior. One major advantage is the greater range of motion, which can be especially beneficial for beginners.
The same cues used in the incline barbell press—shoulder positioning and core engagement—also apply here.
Standing Dumbbell Shoulder Press
- 12 reps
- 4 sets
For similar reasons, we selected the standing dumbbell shoulder press. At the starting position, the elbows should be slightly in front of the body. Note that this refers to elbow position, not pushing the hands forward.
At the top of the movement, the arms should finish beside the ears, avoiding excessive forward lean that places unnecessary stress on the shoulders.
Push-Ups
- 15 reps
- 4 sets
Push-ups are an interesting exercise. People who have never trained in a gym often enjoy them, while those accustomed to machines tend to avoid them. However, push-ups are highly effective—especially for beginners and fat loss trainees—and offer many variations.
Contrary to what you may have seen online, standard push-ups are not easy. Key points include:
- Hands positioned wide enough so arms and torso form roughly a 90-degree angle
- Shoulders aligned with arms, avoiding excessive forward lean
- Core engaged, hips neither sagging nor piking
After completing the previous three exercises, even 15 reps can be challenging, especially across four full sets.
If needed, reduce the volume to three sets, or use kneeling push-ups if standard push-ups are not yet achievable.
Stretching
And don’t forget to stretch. If you’re seeking the right chest and shoulder stretches, the article below could be exactly what you’re looking for.
8 Upper Body Stretches to Relieve Tension in Your Shoulders, Arms, and Chest | The Output by Peloton
